THE Live well. Live organic.
JANUARY/ FEBRUARY 2022
STEPS TO CREATING
— your —
WELLNESS ROADMAP 9
EAT LIKE YOU MATTER –BECAUSE YOU DO
HEART HEALTHY BREAKFAST
MAKE A MENTAL HEALTH RESOLUTION
5 STEPS TO UPGRADE YOUR SKINCARE ROUTINE
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CONTENTS G OOD
5 4 Steps to Creating Your Wellness Roadmap
9 Eat Like You Matter–Because You Do By: Lisa Kilgour, rhn
22 Make a Mental Health Resolution 27 2022 Product Buzz
Soup’s On Recipe: Wild Rice Mushroom Soup
Heart Healthy Breakfast
Recipe: Pesto Eggs
Why Dry January?
17 Veganism: Keeping an Open Mind
By: Laura Spencer
19 Homemade Goldfish Crackers
By: Jen Kossowan
25 5 Steps to Upgrade Your Skincare Routine This Year
By: Jen Kossowan
I N EVERY ISSUE 4 Get the Good Stuff 30 NEW Good Stuff In-Store
the good life The Magazine of Nature’s Fare Markets | 2
NATURE’S FARE CALENDAR
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Plant-powered Nutrition: Eating for Fuel & Health
Charlotte Traas PARTNER: New Chapter
Chelsea De Colle PARTNER: Iron Vegan
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Winning at Weight Loss
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FEBRUARY 4 & 5TH
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LISTEN FEEL GOOD EFFECT by Robyn Conley Downs Episode 202: Healthy Habits: 10 Simple Daily Habits for a Healthier Life Healthy habits. You want ’em? We’ve got ’em. Even though there are many opinions which come from totally different life experiences and ways of eating—they have this surprising set of things in common. Those things are these 10 habits that we’re talking about in this episode. May these tiny, tactical ideas inspire you to take action and find your feel good too! Robyn Conley Downs
the good life The Magazine of Nature’s Fare Markets | 4
STEPS TO CREATING
— your —
WELLNESS ROADMAP BY JEN CASEY
JEN CASEY is is one of Nature’s Fare Markets’ nutritionists and certified health coach through Next Bite Nutrition Coaching. She focuses on holistic, diet-free approaches to weight loss and balancing hormones through nutrition and lifestyle. Check out the nutritionist schedule on page three and book your free appointment today at naturesfare.com.
5 | January/February 2022
It’s that time of year when we set the big wellness goals for ourselves, with good intentions to follow through. If, by a few months in, you have forgotten what the goal even was, know that you are not alone. Most New Year goals are forgotten about by mid-February and it’s not for lack of motivation or determination on your part.
hether we are transitioning into a new year or starting a new wellness program, focusing on self care with love and compassion is key. The ultimate act of self love is to nourish your body with an array of supportive foods, gentle movement that feels good, reduced stress, and rest. In order to set yourself up for success in all of these areas, you need a plan. Planning out the unique steps it will take for you to set and reach your desired goal will act as your roadmap—one that you can pull out when you need motivation and direction, to track your progress, determine areas that need more attention, and to get clear on areas have you feeling stuck in a rut.
ROADMAP TIP There are a few reasons why we fail to follow through on our New Year goals: 1. The goal was just too general and broad. 2. You were not clear about your “why”. 3. There was not a solid plan in place to support the execution of the goal.
Here are four steps to creating your wellness roadmap:
1 1. KNOW YOUR “WHY”: When you dig deep and get honest about how you want to feel and why you want to make shifts to improve your overall health, you have that as a visual to work toward. Get out a pad of sticky notes, write out as many reasons as you can think of why you want to make changes, and post them up around your home as reminders.
the good life The Magazine of Nature’s Fare Markets | 6
2 2. SET SMART GOALS: Your goal has to be Specific, Measurable, Attainable, Realistic, and Timely. A goal can go from “I want to eat more healthily”, to one that is more specific and clear, like, “Starting on this date, I will eat one meal each day that is plant-based and made with only fresh ingredients, so that I improve my digestion, immune system, skin, and energy levels. I will revisit this goal and build on it on this date.” An important step to include with every goal you set is to revisit it regularly to check in on how it’s working for you. If you need to feel more passionate about it, if you need to extend the end date, or you want to add on to make it more challenging, do that. It’s your goal and, for you to be successful, know that you can tweak and customize it whenever you need to.
3 3. BUILD YOUR TOOLBOX: As a survival mechanism, our brain likes to keep things easy and stress-free. We develop habits that are not always positive, but they are the comfortable, automatic ones that our brains, or our thoughts, prefer. When we attempt to make changes in our diet or lifestyle, our brain often resists by pulling out all the good excuses in order to get us to fall back to our old ways. For example, when you are trying to include more home-cooked, plantbased meals but you are having a busy week and failed to meal plan or shop, your brain will convince you to order-in greasy comfort food instead of making a late-night trip to the grocery store for a healthier option. To override these thoughts and autopilot behaviours, we have to fill our toolbox with an array of strategies so we can rewire and reframe our patterns. Recognize what is no longer working for you, get to know the common excuses your brain keeps on file, and have an alternative plan for each one.
7 | January/February 2022
The key to making any shift in your diet, habits, or lifestyle is to start small and keep things digestible.
4. GET ACCOUNTABILITY SYSTEMS IN PLACE: Whether you are setting annual, monthly, weekly, or daily goals, it’s important to keep track of your own progress and to gather as much support as possible. You can keep yourself accountable by journaling or using a diet diary where you meal plan, highlight your achievements, and become aware of areas that might need more of your attention. If you work better by declaring your goal out loud, you can work with a Nutritionist or Health Coach, or ask a friend or family member to be your accountability partner who checks in on you, and knows your challenges and what you need in order to overcome them. The key to making any shift in your diet, habits, or lifestyle is to start small and keep things digestible. Small changes that excite you, show you results that you can celebrate, and reduce your stress load are the ones that you will want to follow through with. With repetition, these little shifts become the healthy habits that you can consider big acts of self love.
HEALTH ISSU�S CAN B� A PUZZL�.
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Eat Like You Matter– Because You Do BY LISA KILGOUR, rhn
I’ve been working in nutrition for almost 20 years and the most important thing I’ve learned is this: food is more than just the sum of its nutritional parts. And how we interact with food every day can be an act of self-love.
ood is something we do several times a day and it’s a way we can send a powerful message—both to our bodies and our spirit. Creating a gorgeous meal that your body loves is a glorious act of self-love. It speaks volumes and says “I am a priority. What I want and like matters.” But…it’s really hard to make yourself a priority. It really is. You’re not alone if you struggle with this. For years/decades you’ve been taking care of others. You’ve taken care of your family, people at your work, and many people over your life. And now, I’m asking you to give yourself a bit of that attention.
LISA KILGOUR, rhn is one of Nature’s Fare Markets’ nutritionists and 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 three and book your free appointment today at naturesfare.com. Learn more: lisakilgour.com
9 | January/February 2022
Why meal plans can feel easier sometimes… Many of my clients feel that it’s easier just to follow a meal plan. It can guide your food decisions each day, giving you one less thing to think about. The truth is, following a diet can sometimes feel easier than undieting. But, our body doesn’t like to be told what to do and it will rebel. Most of you know what it feels like for your body to rebel. The food in the plan is now totally unappetizing. Cravings become unbearably loud. And eventually, you meander away from the diet. Diets always fail—it’s their nature. Tons of research backs this up. But, dieting and dieting culture has woven itself into healthy eating so tightly that it’s hard to tell one from the other. I think it’s because dieting is so ingrained in our thinking about food and nutrition that we see it as normal.
Creating a gorgeous meal that your body loves is a glorious act of self-love.
Dieting culture tell us that: • It’s “normal” to say no to cravings over and over again. • It’s “normal” to bend your likes and dislikes to follow a “healthy eating plan”. • It’s “normal” to feel like it’s your fault when you fall back to your old habits. It’s not normal and it’s not your fault. It’s dieting propaganda and enough is enough. There’s another way!! You’re in a brand-spanking new year and it’s a common time to hop on a new diet or cleanse and restrict those foods that you’ve enjoyed during the holiday months. And here I am, telling you to do the opposite. Don’t diet. Instead, eat like you matter. What food do you really love? You deserve to feed yourself well, to feel satisfied after eating a meal, and to make a meal just because it’s what you like! But, yes, it’s hard. So, let’s start with something easy…does the evening craving monster visit you? At the end of the day, when you plop yourself onto the couch and relax, does the evening craving monster climb onto the couch with you?
Your evening cravings aren’t a weakness and they’re definitely not a lack of willpower. Instead, they’re a clue. Your evening craving monster is trying to nudge you, it’s trying to let you know that something was out of balance during the day. And for most people, it’s trying to tell you that you didn’t eat enough. And/or, you didn’t eat enough carbohydrates. It’s really easy to move through your day and make sure everyone in your life is well-fed, loved, and well taken care of, all while putting yourself on the back burner. You deserve more than just those crumbs grabbed off of your kid’s plate after they’ve eaten. You don’t come last. So, instead of jumping into a hot new diet or new meal plan, I’m asking you to do something different. Something that can stir a deep feeling of empowerment. And it’s really not just about food—it’s about saying “I matter”. Make just one meal because it’s something you love; this can be a beautiful act of selfcare. As does making sure you also have something to eat for lunch. This does more than just quiet your evening craving monster; it’ll give you more energy.
I’ve seen this simple little habit, eating enough during the day, make huge changes in my clients’ lives over and over again. Instead of collapsing on the couch after a long day and zoning out in front of the TV, they have energy. With this small tweak, they now have the energy at the end of their day to connect with their family, partner, and friends. And isn’t feeling a connection with loved ones a beautiful part of life? Simply put, by taking care of ourselves, we can take care of each other better. It’s not selfish—it’s an act of love. So, this year, instead of adding a bunch of nos to your life, add a pile of yeses. Yes, to something you absolutely love. Yes, to a piece of chocolate cake eaten with oodles of joy. Yes, to adding yourself to your list of people you love and take care of. Eating food simply because you enjoy it (not because it’s “healthy” or “good for you”) is a beautiful act of self-care. One delicious meal, created because it’s something that you enjoy, is wildly healing. And it sends a signal to your body that you’re important. Eat like you matter...because you really, really do.
the good life The Magazine of Nature’s Fare Markets | 10
SOUP’S ON! ARTICLE AND PHOTOS BY ROBIN
ROBIN is the creator of the blog Greens, Eggs, and Yams. Her passion is creating vegan and gluten-free foods that don’t compromise on taste. She loves being in the kitchen, creating recipes that everybody can enjoy!
G R E E N S , E G G S A N D YA M S @greenseggsandyams
11 | January/February 2022
Wild Rice Mushroom Soup This wild rice mushroom soup is full of comforting flavours. It’s creamy, garlicky, and full of beautiful fresh thyme leaves. This soup is hearty and filling, but you must love mushrooms! Feel cozy and satisfied with each bite of this winter soup. Serves 4 | Vegan, Gluten-Free INGREDIENTS 1–2 tsp oil of choice 12 oz (5 cups sliced) cremini mushrooms
1 white onion (thinly sliced)
DIRECTIONS 1. Wash and dry all the vegetables. Thinly slice the mushrooms using a mandolin or a knife. 2. Thinly slice the onion, celery, and carrots. Press the garlic.
2 cloves garlic
3. Heat a large pot over medium heat with 1-2 tsp of oil.
2 stalks celery (thinly sliced)
4. Once hot, add the onion and mushrooms. Sauté for a few minutes then add the rest of the vegetables and the garlic. Sauté until golden.
2 medium carrots (thinly sliced)
2 tbsp balsamic vinegar 1 tbsp fresh thyme 3 tbsp brown rice flour salt and pepper 1 cup wild rice blend
5. Add the balsamic vinegar and cook for a few minutes. 6. Remove the thyme leaves from the stem and then add the thyme and the flour to the pot. Stir to combine and then add the broth. 7. Add the rice and bring the mixture to a boil.
6 cups vegetable broth
8. Reduce heat and simmer for 30 minutes or until the soup has thickened slightly and the rice is cooked.
½ cup full-fat coconut milk
9. Mix in the coconut milk and add salt and pepper to taste. 10. Serve immediately and top with more fresh thyme and sautéed mushrooms (optional). Store it in the fridge. The soup will thicken over time, so add more broth upon reheating if desired.
the good life The Magazine of Nature’s Fare Markets | 12
HEART HEALTHY BREAKFAST 13 | January/February 2022
Pesto Eggs It’s the season of the heart, both figuratively with Valentine’s Day, and factually, as February marks heart care awareness month. Either way, these pesto eggs are an eggciting (sorry not sorry) addition to your breakfast or brunch menu. Full of heart-healthy omegas wrapped in bold flavours, they are incredibly easy to make while looking super fancy. Your heart and your loved ones will be sure to enjoy. INGREDIENTS
1–2 tbsp pesto (we love locally grown and produced Benvoulin Farm – Pesto Gourmet Select)
1–2 eggs (organic and free range when possible)
1 sliced baguette or rustic sourdough loaf
1 ripe avocado
2 tbsp ricotta cheese handful arugula chili flakes (optional) salt and pepper to taste
DIRECTIONS 1. Heat pesto in a non-stick skillet over medium heat. When the pesto is warmed and shimmery, add in the egg. Cook the egg to your desired doneness, keeping the heat low so you do not burn the pesto.
2. Mash ripe avocado with salt and pepper to taste. Lightly toast a slice of bread and spread the avocado on the toast. Top with ricotta and arugula. 3. Top with the cooked egg and remaining pesto, sprinkle with chili flakes and fresh cracked pepper. Enjoy! the good life The Magazine of Nature’s Fare Markets | 14
Why Dry January?
BY KITE ADAPTOGENIC TEAS
The new year is always a great time to focus on bringing more balance and well-being into your life—so why not kick off 2022 with a “Dry January”?
The perfect non-alcoholic adaptogenic recipe for you to enjoy while entertaining!
What is “Dry January’’?
1 cup cranberries
Simply put, “Dry January” is a popular trend where people avoid the consumption of alcohol for the entire month of January.
2 oranges, sliced with zest
3 cans Kite Sparkling Adaptogenic Tea (any flavour works, but we love the Unwind Ashwagandha Orange)
fresh mint (or any herb)
With many of us coming off a season of imbibing, it may seem obvious that taking a rest from alcohol will support our health and well-being goals. Better quality sleep, increased energy and focus, and a better mood all seem to be good reasons to abstain, yet going booze-free for a period of time also offers up a fresh perspective on our relationship with alcohol.
Slice, pour, and gently stir. Chill for at least an hour before serving, and garnish with additional herbs, fruits, or spices like cinnamon sticks and anise stars.
2 pears, sliced
THYME to UNWIND Mocktail
Shaking up our habits starts with questioning whether or not drinking alcohol actually makes us feel good. And surely, a decision to abstain from alcohol that is rooted in mindfulness will make for a more curious and compassionate month ahead!
A Few Helpful Tips: • Become intentional about your reasons for why you’re interested in a “Dry January”. • Grab a pal and enjoy the experience together! • Be sure to have several beverage alternatives and yummy recipes on hand that you’re excited to try.
Kite Adaptogenic Teas Kite is a wonderful non-alcoholic alternative for when you want to unwind while avoiding booze. Steeped In Goodness™ using adaptogenic herbs to support stress and well-being, these sparkling botanical bevvies are not only delicious, but good for you too! • Three flavours: Rise Lemon Moringa, Align Tulsi Hibiscus, and Unwind Ashwagandha Orange • Organic, vegan, zero sugar (keto and Whole30 approved) 15 | January/February 2022
The perfect non-alcoholic adaptogenic mocktail recipe for you to enjoy! 1 fresh fig, sliced in half ¼ lemon, juiced 1–2 sprigs fresh thyme
1 can Kite Sparkling Adaptogenic Tea Rise Lemon Moringa ice
Gently muddle half a fresh fig and pinch of thyme (stem removed) at the bottom of a cocktail glass. Squeeze in lemon juice, add ice, and pour Rise Sparkling Adaptogenic Tea. Garnish with additional sprig (with stem) of thyme and half a fig.
It’s simple to
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Veganism: Keeping an Open Mind BY LAURA SPENCER
World vegan month is officially November, but January marks the beginning of many health journeys, as there is a natural willingness to start a new way of eating that can have great repercussions in your lifestyle in the long term. The most difficult step of them all is of course to start, and to start veganism requires keeping an open mind.
f trying a vegan diet has been in your mind you are not alone. Approximately 1 in 5 Canadians would like to reduce their meat intake, and in total vegans and vegetarians make up to 9.4% of the Canadian population—the majority of whom are under 35 years old and live in beautiful British Columbia. The benefits of a plant-based diet are plentiful and bountiful, from decreasing cholesterol and lipids levels, reducing the risk of diseases such as diabetes and obesity,
to increasing diversity in gut microbiome, which is closely linked to immunity response, mental health, and regulation of critical functions of the digestive tract.
since its official creation in 1944 by Donald Watson, when he decided to use the first three letters and the last two letters of the word vegetarian.
But how do we combine the science-backed evidence of such benefits with the practicality of everyday life and the many dietary preferences as unique as each one of us? In two words, you should keep an open mind.
Mr. Watson co-founded the first Vegan Society in Britain; at its core it is a philosophy of preventing the exploitation of animals for food, clothing, medication, and entertainment—as a way of not only eating, but also living. Veganism slowly made its way to the United States where the American Vegan Society was created in 1960.
Let’s review the key points of what veganism is and how it has grown exponentially
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. 17 | January/February 2022
Veganuary & The Very Good Butchers Giveaway Enter to win more than $350 in plantbased meat, cheese, and swag to celebrate the Veganuary challenge.
SCAN TO ENTER The concept is not ground-breaking nor novel in human history; eastern religions such as Buddhism and Taoism have similar principles around animal treatment and ways of eating. In modern times the term has evolved to include ethical, health, and environmental concerns. Veganism is not only a way of eating, but also a lifestyle, and taking a definitive stand on topics that are pressing and in need of addressing. With its very strong strings attached to environmental changes from animal welfare to greenhouse gas emissions (GHGEs), the vegan diet is one of the alternatives and a possible solution to address both issues. Beef production requires 42 times more land use and 2 times more water use. It also generates 3 times more GHGs than its plant counterparts.
Cooking skills will also require a brush-up as many plant foods are well known for their anti-constituents that lock or harm the proper assimilation of nutrients: for example, phytic acid, lectins, and trypsin inhibitors, which limit absorption and digestibility of nutrients, respectively. In order to reverse such an antagonist’s effect, soaking, sprouting, and fermentation practices need to be in place, as well as paying careful attention to the range of plant-based foods consumed in order to ensure diversity.
Contest closes January 31, 2022.
than animal sources, therefore it is important to make an effort to include different types of complete plant-based protein. My favourite complete plant-based proteins are amaranth, quinoa, buckwheat, hemp seeds, and tempeh. Other nutrients that will need special attention are fats, as it seems these are the main macronutrients that are lowered when becoming vegan but are necessary for hormonal and mental health. EPA and DHA, important for normal growth and development, inflammation control, as well as cardiovascular and brain health, are also on the list. Iron, zinc, calcium, B12, and vitamin D should be monitored closely.
VEGANISM IS NOT ONLY A WAY OF EATING, BUT ALSO A LIFESTYLE, AND TAKING A DEFINITIVE STAND ON TOPICS THAT ARE PRESSING AND IN NEED OF ADDRESSING.
That is not to say that the vegan diet doesn’t come with its own environmental tab. In order for a vegan diet to have all the above-mentioned environmental benefits, it needs to be actually plant-based. This means ingesting foods that are locally and seasonally produced, with proper agricultural and minimal processing techniques.
Donald Watson co-founded the Vegan Society in 1944.
or visit naturesfare.com/contest
Diversity is not only to use a variety of sources to provide adequate amounts of minerals such as iron and zinc, widely known to be lower in this type of diet, but also of amino acids, which are the building blocks of protein. At this point we have all heard that most plant-based proteins are incomplete sources of amino acids, and contrary to the belief of mixing different sources to create a complete protein, such as beans and rice, the idea has evolved to ingesting them throughout your day, not together, to avoid blood sugar spikes. Grains, legumes, nuts, and seeds should all be included in order to create a proper amino acid pool for the body’s need for protein synthesis. Amino acids from plant-based sources tend to be less protein efficient and less nutritionally dense
Special attention should be paid to how your body digests certain foods and how you feel not only after a meal, but also throughout the day. If necessary, start slowly, incorporating as many changes as you feel comfortable with, and monitor how you respond to the new changes. Paying close attention to your body’s reactions is what makes a way of eating, your way of eating. Honouring your body’s needs and developing a sustainable way of eating that aligns with your beliefs and way of seeing the world is a remarkable task. Be patient and keep an open mind. Self-care is also choosing a way of eating that makes you feel vibrant, alive, and healthy.
the good life The Magazine of Nature’s Fare Markets | 18
Homemade Goldfish Crackers BY JEN KOSSOWAN
1 cup v egan cheese shreds ½ cup olive oil 1/3 cup water
food processor or high-powered blender rolling pin small cookie cutter of choice bamboo skewer or wooden ice pop stick parchment paper or silicone liner baking sheet
cup nutritional yeast 1 tsp salt 1 tsp garlic powder 1 tsp onion powder ½ tsp turmeric ½ tsp paprika 2 cups all-purpose gluten-free flour 1 tsp baking powder
1 Begin by measuring the vegan cheese shreds, olive oil, water, nutritional yeast, salt, and spices into a high powered blender or food processor and blend until fully combined. Add the gluten-free all-purpose flour and baking powder and pulse until all of the ingredients are evenly distributed. This works best in a food processor, but if you’re using a high-powered blender, just stop and scrape down the sides with a spatula as needed. It’ll come together with some patience.
2 Dump the mixture out onto a clean counter top and gently press it into a ball. If the mixture seems too dry, add a touch of water to help bring it together and if it feels too wet, add a touch more gluten-free flour to eliminate stickiness.
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. 19 | January/February 2022
Dust your work surface with gluten-free flour and gently roll the dough out until it’s about a half a centimetre thick. If you notice some cracking along the edges, use your hands to carefully press the dough back together.
5 Transfer the dough shapes onto a baking sheet lined with parchment paper or a silicone liner. Add details (like eyes and smiles) using your bamboo skewer or wooden ice pop stick if you wish.
Use a small cookie cutter to cut out your crackers. Depending on the shape of your cutter, a bamboo skewer or wooden ice pop stick might be helpful for releasing the dough shapes from the cutter.
6 Bake the crackers in a 350°F oven for 12 to 15 minutes.
7 Allow the crackers to cool fully before putting them in an airtight container and storing at room temperature.
Here’s a fun twist… Make a pizza version by adding 2 tbsp of tomato paste to the wet ingredients and 2 tbsp of dried oregano to the flour/baking powder mixture! Bake as usual for pizza flavoured goldfish crackers. the good life The Magazine of Nature’s Fare Markets | 20
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What is Mental Health? Everyone has mental health, just like we all have physical health. In the course of a lifetime, not all people will experience a mental illness, but everyone will struggle or have a challenge with their mental well-being, just like we all have challenges with our physical well-being from time to time.
In the course of a lifetime, not all people will experience a mental illness, but everyone will struggle or have a challenge with their mental well-being. Mental health is but one dimension—or marker—of overall health. This marker defines our mental well-being at any juncture in our lives: our emotions, thoughts and feelings, ability to solve problems and overcome difficulties, and our understanding and interpretation of the world around us. Mental health is fluid, ebbing and flowing with the events in our lives. It’s about knowing what makes you happy and strong, and how to use coping skills to resolve life’s daily tasks and trials. These daily habits are sure to help keep mental health on your to-do list for this year.
Make a Mental Health Resolution
Fuel Your Mood Your body needs to be nourished and this includes you brain and nervous system.
Did you set new year resolutions? If yes, many lists will include things like workout more, eat better, or quit a habit—but what about your mental health? We don’t need to tell you that the past two years have been a whirlwind of situations one after the other, and many of us are feeling the affects. We are encouraging everyone to add ‘value my mental health’ to their goal setting for 2022. Make it a daily priority to do something to support your mental well-being.
• Water! staying hydrated helps make all the chemical reactions in our bodies work more efficiently while helping rid the body of unwanted waste. • Wild salmon offers a hefty serving of omega-3 fatty acids to support the production of our feel-good chemicals, dopamine and serotonin. Go fish! • Walnuts are the top nut for brain health! These brain-shaped gems deliver the plant version of omega-3s and are touted for their ability to enhance mood and cognition.
the good life The Magazine of Nature’s Fare Markets | 22
Get Moving Exercise helps increase the production of serotonin (the happy hormone) and it also improves blood flow to the brain to help with mental clarity and focus. 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, or even have a personal dance party in your living room. Any movement is good movement.
Fuel Your Mood
…good mental health is not at all about being problem-free and happy-go-lucky all the time. Take a Timeout
Take a Timeout • Leafy greens present a plethora of brainboosting nutrients! There is suggestive evidence that daily rotations of raw and lightly-cooked greens can slow age-related cognitive decline. • Berries are packed with antioxidants and phytonutrients that boost brain function and may prevent agerelated memory loss. Try blueberries, strawberries, and blackberries. • Avocado is a revered superfood containing monounsaturated fats that contribute to healthy blood flow. Healthy blood flow means a healthy brain!
Supplement Essentials There are many products to help support our mental health. Some should become part of a daily prevention and some are used as needed when we need some extra support.
23 | January/February 2022
Talk it Out Daily: • Increase vitamin D – It’s used in the production of serotonin, so having adequate amounts is essential for supporting a stable mood. • Omega-3 – Specifically, use a formula with a higher EPA to DHA ratio. It helps support brain function and mood. • Probiotics – More and more research is showing a strong connection between gut and brain health. As Needed: • 5-HTP – Helps convert tryptophan into serotonin • Holy Basil – Nourishes the mind and helps reduce the impact stress can have on the body • SAME-e – Improves synthesis of neurotransmitters
Meditation can sound like a daunting practice, but it is simply taking a moment to be in the moment. It teaches us to be more conscious of our thoughts before we get lost in them. Being aware of when you are thinking unproductive, negative thoughts will help you create space and hit the pause button. If you catch yourself thinking negatively, pause and start over to reframe a positive thought. In just ten minutes of meditation your body has a chance to relax, reset, and find balance. Challenge yourself to set aside ten minutes a day for a mindfulness date. Over time, as you start to notice how much impact mindfulness has in your day, you can increase your time or include more than one ten-minute break into your day.
Talk it Out Connection and having a safe space to talk about our emotions is a basic human need. Working on increasing relationships with friends and family will help build a support system to fully enjoy life, reduce stress, and have a sounding board for whatever life may throw your way. If you are struggling with your mental health, be aware of your needs and reach out to a professional for help.
Be Grateful It’s always good practice to focus on the positives in your life, and now the research exists to back this up. All thoughts release chemicals in the brain. Negative thoughts tend to produce more negative thoughts, while positive thoughts release positive chemicals in the brain, like serotonin. So, expressing gratitude about the good in your life or simply thinking about something that makes you feel good can help increase serotonin in your brain.
Make a daily
10 MINUTE mindfulness date with yourself
Importantly, good mental health is not at all about being problem-free and happy-golucky all the time. This is not a realistic picture of what constitutes everyday life. Good mental health simply means that you’re living and coping well—to the best of your ability—despite your problems.
1 Put away all electronic devices, or anything that might distract you.
2 Sit quietly, close your eyes, and focus on your breathing. Take deep belly breaths (letting air fill your belly, not your chest) feel your body start to relax.
3 Finish the ten minutes by stating one thing you are thankful for in the moment.
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the good life The Magazine of Nature’s Fare Markets | 24
5 Steps to Upgrade Your Skincare Routine This Year Natural skincare has evolved so much over the past 10 years. Long gone are the days of having to sacrifice function for “clean ingredients” and trending looks. We declare 2022 the year to love your skin (both inside and out) and shake things up with your skincare routine.
De-stress and feed that skin If you are stressed, your skin is stressed. Many of the products we take internally to help support our mood and anxiety benefit the skin. Adaptogens, such as ashwagandha and rhodiola, help reduce the signs stress can show on your skin such as redness, early signs of aging, and breakouts. Your skin also needs to be fed. Along with hydration, taking supplements and eating foods rich in essential fatty acids like omega-3, antioxidants, marine collagen, hyaluronic acid, and vitamin C help improve the skin’s elasticity and firmness.
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Exfoliate – everything Exfoliating helps remove the dead layers of skin from your face, body, and scalp (don’t forget the scalp!) allowing for new healthy skin to show. Built-up dead skin can lead to breakouts and irritation, and even impede hair growth. For optimally glowing skin, exfoliate once a week for those with sensitive to normal skin, and twice a week for the those with oily skin. Common exfoliants include oats, sea salt, coffee grounds, and sugar. Don’t forget the tools too! Dry brushing, exfoliating gloves, and loofahs are all great ways to help remove the dead skin.
Hydration is more than just water Staying internally hydrated is key for well cared for skin. Hydration with water and essential minerals helps the skin rejuvenate, reduces inflammation, and allows your topical products to perform even better. Some of the best topical hydrators are skin oils and hyaluronic acid. It’s a myth that oils on the skin cause oily skin. Using nourishing plant-based oils can balance oil production and maintain a healthy level of hydration. Hyaluronic acid can hold over 1,000 times its weight in water and helps push water directly into the skin. It is a must-have ingredient for anyone with dry skin, but it is also a secret weapon to help plump fine lines, keeping skin moisturized for hours after application.
Try something new Most of us are creatures of habit and get stuck in our routines. But skincare changes, and so does what your skin needs. As you run out of a product take the opportunity to upgrade it. Find one that is cleaner and best suited for your skin at that moment. Also, each season has unique skincare needs; if you’re not switching up your products for the seasons then get ready to go shopping—spring is on the way.
Plastic-free alternatives Skin massage tools
Limit plastic This is not limited to your skincare, but it’s a great place to be mindful of it. Companies are working hard to find plastic packaging alternatives to meet the needs of the planet and demands of their customers. We encourage you to seek products that use eco-friendly or low waste packaging such as bio degradable or compostable materials, glass bottles, or even bulk refilling. Plastics are not always limited to the packaging; while Canada has banned the use of microbeads in products, not all countries have. Read labels to ensure there are no hidden contaminates.
2022 Product Buzz
Has there ever been a time when health, wellness, and sustainability have been more top of mind? After the events of the last two years, many of us are thinking deeply about how we take care of our bodies and our earth. How has all of that led to shifts on our shelves? We talked to some of our buyers about the top health trends you can expect to see in 2022.
FRUITS & VEG The more people understand about what’s possible at every stage—from seedling to store shelf—the more demand they create for produce grown and sold with the most sustainable, ethical, and environmental practices. 1 Eating local. Recent supply chain challenges have been a reminder of the importance of food security. We’re seeing a renewed interest in supporting local producers to help ensure everyone has reliable access to quality fruits and veg. 2
2 Growing your own. At the outset of the pandemic, many took the extra time at home to start a garden and enjoy ultra-fresh veggies. Many of these urban gardens continue to flourish and this trend has led to high demand for organic seeds. 3 Transparency and social responsibility. People increasingly care about how a strawberry comes from the field to their plate. Is it grown in BC? Is it free of pesticides? Is it produced ethically by growers who offer farm workers higher wages and better living conditions? What else does the farm do to create positive change? There’s a heightened awareness and priority on choosing brands working for organic and social good.
BODY CARE The shift toward plastic-free and toxin-free is extending to the personal care aisle. 1 The clean beauty movement is here and there’s no turning back. People have a much greater understanding now that what goes on your body goes in your body. To meet demand, makers of natural skin care are creating a sophisticated yet simple range of formulations that are as safe as they are effective.
Greener packaging. Being recyclable is a start, but many really want to see what’s at the top of the sustainable packaging hierarchy: compostable, reusable, and plastic-free. We’re excited to give customers the chance to refill household and personal care products at our newly-renovated Vernon store (coming soon!).
Give me the good stuff without the packaging. Here too, people want to reduce their eco footprint and are being more selective not just about the ingredients in personal care products but also how they’re packaged. So much exciting ingenuity on this front. 27 | January/February 2022
Good Juju shampoo and
conditioner bars come in plastic-free packaging
Refill is coming soon to Nature’s Fare
GROCERY You don’t have to give up that tablespoon of milk in your coffee, Friday night martini, or grandma’s beef stew recipe. Just find the delicious doubles that look and taste like your favourite cheese, beef, bread, cream, and even cocktail.
1 Reduce-itarian options. Going completely vegan or even vegetarian isn’t for everyone, but many are reducing their consumption of meat, dairy, and eggs to lessen the environmental impact. We’ve seen a rise in demand for products that look and taste just like real animal protein but are completely plant-based, like Just Egg—a tasty egg replacement.
2 Artisanal, plant-based cheeses. Who says the good cheese has to be real cheese? Artisanal cheese-makers have come to market with an impressive variety of decadent, plant-based cheeses, such as camembert, feta, parmesan, halloumi-style, etc. 3 Keto breads. The joy of sandwiching is possible even for those who are carb-conscious. We’ve seen a huge surge in keto breads as people shave calories in a traditionally high-carb category.
4 Dairy doubles. The market has exploded with dairy alternatives like Not Milk that look and taste just like the real thing. Coconut whipped cream, anyone? 5 Heavylifter foods. Since you’re eating or drinking anyway, why not choose the option with added antioxidants, probiotics, and proteins? Makers of yogurt, smoothies, and baked goods, for example, are bringing even more goodness into their recipes for those looking to boost immunity and wellness.
6 Bone broth. Word got out about all the amazing health benefits of bone broth, namely boosting collagen to strengthen skin, hair, and joints. Now bone broth-lovers have an array of nutrient-rich choices to have a cup of delicious bone breath ready in minutes.
7 Anything with oats. Packed with vitamins, minerals, and antioxidants, oats are among the most nutrient-dense foods out there. They’re also filling, glutenfree, and can reduce cholesterol levels. Top that with a pandemic-fueled baking craze, and oats—and oat-based products—are never on the shelf for long. 8 Alcohol-free spirits and cocktails. With a fresh new year upon us, who wants to waste a day feeling hungover? Now it’s easy to enjoy the fun and flavour of your favourite drinks—and take care of your brain and body—with a delicious mocktail.
SUPPLEMENTS Staying well is a lifestyle more and more people are embracing with vitamins and minerals that have been healing humans for hundreds of years. 1
When it comes to immunity, prevention is your superpower. People know that maintaining wellness, rather than reacting to sickness, is far more effective in keeping illness at bay. Some of the top immunity boosters include vitamin D 2500IU, quercetin, N-acetyl cysteine (NAC), elderberry, and zinc. 2 Vitamins with staying power. The new liposomal delivery of vitamins means a lipid sphere of sunflower oil and an infusion of seed fibres dramatically increases vitamin absorption and retention. Liposomal delivery was first offered for vitamin C and now it’s available for curcumin, magnesium, NAC, and CoQ10.
3 The collagen craze carries on, and for good reason. Collagen protein can do wonders for your joints, skin, gut health, and more. 4 Mighty mushrooms. Never before have mushrooms been so popular. With all the ways medicinal mushrooms can boost your immunity, energy, mental clarity, and more, we’re seeing it in tinctures, powders, and in combination formulations designed to help combat stress and ward off colds. 5 Kitchen herbs for food and natural medicine. More people are leaning on home-grown herbs such as basil, chamomile, and chives for their soothing anti-inflammatory, anti-bacterial, and antioxidant properties.
4 Turkey tail mushrooms
the good life The Magazine of Nature’s Fare Markets | 28
FOR THOSE DAYS WHEN YOU’RE TRYING TO DECIDE IF CHIPS AND SALSA COUNTS AS “MAKING DINNER.”
MEAL KITS TO THE RESCUE. FIND THEM AT YOUR LOCAL NATURE’S FARE MARKETS
GOOD STUFF IN-STORE
Not Milk Are you a dairy milk lover but not able to enjoy? Not Milk tastes like and has the same molecular structure as dairy milk, but it’s not milk. It was created by using artificial intelligence to understand what cow’s milk truly is at the molecular level—then recreating it with completely clean, plant-based ingredients. Comes in Whole, 2%, and 1%.
What The Flour! Baking Mixes BAKED GOODS
If you are gluten-free you know the struggle can be more than real to find baking mixes that actually taste and cook well. We have taken the new WTF! baking mixes for a test and they are delicious. They are made using nutrient-rich grains that are easy to digest and provide even more taste to their products.
Carbonaut Gluten-Free Bagels We are loving the texture and taste of this new bagel lineup, and the best part is that they are both gluten-free and low in carbs. Available in Lemon Blueberry, Seeded Herb & Garlic, and Plain.
NEW AT TH�
BISTRO Green Glow Smoothie
PLANT BASED & MADE WITHOUT GLUTEN
KOMO Frozen Meals Comfort foods and convenience are exactly what this time of year calls for; these new plant-based frozen dinners from KOMO hit both needs out of the park. Classic family style meals made from plant-based recipes. Look for Lasagna, Shepherd’s Pie, and Chickenless Pot Pie.
MADE WITHOUT GLUTEN
Honey Walnut Carrot Dill Salad 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 $110,614.34
Spanish Jalapeño Chicken Soup
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