The Good Life - The Plant Based Issue

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Free THE LIFE January & February 2023 Ready to Take Charge of Your Wellness? 19 Plant-based Groceries 8 Will You Take the Ice Plunge? 25 +
GREENS NEVER TASTED SO GOOD! Essential Nutrition, Extra Energy & NEW Flavours! DARK CHOCOLATE
25 9 15 good FOOD 8 Plant-based Groceries 9
Thai
Ginger
15 Plant-based
Classic Kid Food Swaps good SELF-CARE 17 Skin Type: What Does Your Face Really Need? IN EVERY ISSUE 4 Get the Good Stuff 30 New Good Stuff In-Store good HEALTH 11 Booster or Bust 13 Nutritionist Notes: How Plant Foods Affect Both the Gut and Brain 19 Expert Answers: Ready to Take Charge of Your Wellness? 21 Nutritionist Notes: It’s Okay to Be Hungry 23 Nutritionist Notes: Myths of the Heart 25 Will You Take the Ice Plunge? 27 2023 Trends to Watch For 29 Which Vitamin C is Best? Contents good FEATURE 5 3 Reasons to Take the 31-Day Plant-based Eating Challenge Whatever is leading you to plant-based eating, this is the perfect time to explore its many (delicious) benefits. The Good Life the Magazine of Nature’s Fare Markets | 2
Plant-based Comfort Food: Noodle Bowls Recipes:
Red Curry Noodle Soup
Tempeh Noodle Bowl
Kids:

Our calendar JANUARY & FEBRUARY 2023

LET’S TALK: DIGESTIVE HEALTH

A Conversation on Probiotics

Learn more about the microbiome. What is it? What does it do? What can you do to support a healthy microbiome? Amber from Garden of Life will discuss these topics and how probiotic formulas with added vitamins can help support a healthy digestive tract and immune system.

SPEAKER : Amber Lynn Vitale

WHEN: January 18

WHERE: Online Webinar

LET’S TALK: SUPERFOODS

The Smoothie Universe

Evive Nutrition is demystifying the benefits of the superfoods on our bodies. They will explain the difference between the various types of smoothies available on the market. Why frozen is the new fresh and the advantages behind it.

SPEAKERS: Dominic Dube & Claudia Poulin

WHEN: January 26

WHERE: Instagram Live

MORE EVENT DETAILS: naturesfare.com/upcoming-events

The health and wellbeing of our customers is central to our mission. We believe that learning how to live your healthiest life should be accessible to everyone. That’s why our Wellness Talks are made available for free to everyone.

Marketing Director Stephanie Thatcher

Content Manager Chantelle Nuttley

Creative Director Janna Payne

Copy Editor Marilyn Fransen

LET’S TALK: IMMUNITY

Winning Wellness in Winter

Learn how to keep your whole family healthy this winter as Dr. Owen Wiseman from A. Vogel Canada shares clinical research on Echinaforce and how it can support the immune system of both kids and adults.

SPEAKER: Dr. Owen Wiseman

WHEN: February 7

WHERE: Online Webinar

LET’S TALK: CLEANSING Expert Digestive Care

Are you considering a cleanse? Renew Life will share how cleansing can help with overall health but also support your body when it is under stress, needs help with elimination or if you need more targeted detox support.

SPEAKER : Caroline Farquhar

WHEN & WHERE: February 14 | Vernon February 15 | Kelowna February 16 | White Rock

Wellness

THE
LIFE
© 2023 Nature’s Fare Markets. The materials in this magazine are suggestions only. Nature’s Fare Markets does not guarantee results. Dates subject to change.
Missed an event? Check out our YouTube channel to catch up. @naturesfaremarkets 3 | January & February 2023
areTalksback in-store!

GOOD STUFF GET THE

SUPPLEMENT

All-in-One Shake

Start the year off fueled and nourished with a delicious and complete all-in-one shake. Raw sprouted ingredients allow for better nutrient digestion and absorption. Boost your day with 20g of clean protein per scoop from 13 raw sprouted ingredients, along with greens, fibre, probiotics, enzymes, plus 21 vitamins and minerals.

Garden of Life All-In-One Shake

BEVERAGE

Wake Up to Wellness

Starting the day with a glass of lemon water is great but starting it with lemon, aloe and a dose of minerals is even better. This highly-absorbable mineral-enhanced, all-natural lemon and aloe drink gently balances internal body pH and promotes an alkaline environment. Keeping the body’s pH in balance helps to create the optimal internal environment for overall good health.

Prairie Naturals Morning Rise & Shine

PERSONAL CARE

Ultimate Skin Hydration

Dry skin at this time of year is almost inevitable but soothing it doesn’t have to feel heavy. This weightless, intensive formula immerses thirsty skin in pure, natural moisture. It is deeply thirst-quenching without heaviness or oiliness. Easily absorbed, it powerfully hydrates skin, all day and night.

Antipodes Baptise H2O Ultra-Hydrating Water Gel

The Good Life the Magazine of Nature’s Fare Markets | 4
Made in BC
Try it at the Bistro in oursmoothie.featured

3 Reasons to Take the 31-Day Plant-based Eating Challenge

Maybe you’ve already been leaning toward plant-based eating for a while— opting for a big dollop of hummus in your wrap instead of lunch meat, and boosting your signature pasta sauce with carrot shreds instead of beef. Maybe you’re thinking more about how what’s on your plate impacts your health and your environmental footprint. Or maybe you’re mindful of saving more money. Whatever is leading you to plant-based eating, this is the perfect time to explore its many (delicious) benefits.

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January, for some, is Veganuary—the pledge to eat a vegan diet for the first month of the new year. But we thought, what about something a little more attainable? So that you’re not flipping your fridge and your routine upside down overnight, and instead, trying to fit just a little more plant-based eating into your life for 31 days. No judgement if the neighbour’s steak on the barbecue has you changing meal plans or if you need your usual milk in your first cup of coffee. This is about the little swaps (or a lot of swaps) when it works for you and when it feels right. Chances are, you’re going be feeling (and tasting) the difference pretty quickly.

1THE BENEFITS TO YOUR HEALTH

Why do so many people feel healthier when they let go of meat, dairy and eggs? Since traditional dairy production is hormone-based, people often feel a positive shift with their weight and skin because their own hormones are more balanced. Antibiotics found in chicken and cows can also throw off the healthy bacteria in our gut—again, impacting weight, digestion and skin issues.

So that’s what you’re leaving behind, but what are you gaining? More fruits, vegetables, whole grains, pulses and nuts means more anti-inflammatory micronutrients, which have been shown to help prevent heart conditions such as high blood pressure and cardiovascular disease. It also means more antioxidants keeping your skin healthy and resisting sun damage.

The Good Life the Magazine of Nature’s Fare Markets | 6

2THE BENEFITS TO THE EARTH

What about the health of our planet? It’s the small acts that really add up, and that means eating more plants is a simple way to make a big difference.

Here’s why: animal food production requires a big chunk of greenhouse gas emissions, land mass and fresh water. According to a study by The Lancet, animal products account for about three-quarters of the total greenhouse gas emissions created in food production, which is responsible for 30 per cent of all emissions1 Agriculture accounts for 70 per cent of fresh water use and 40 per cent of earth’s ice-free landmass.

If we all swap beans for beef a few times a month, we could save a lot of water and reduce the impacts of climate change.

3

THE BENEFITS TO YOUR BUDGET

With meat and dairy prices on the rise (staggeringly so), many people are moving toward a plant-based diet for economic reasons: plant-based eating can be a lot cheaper!

In 2022, at one point in Canada, dairy and egg prices were up nearly 8 per cent, butter was up 16 per cent, frozen beef prices soared 14 per cent, and ham and bacon prices surged 15 per cent2. With so much going on in the world, it’s unlikely we’ll see a return any time soon to pre-2022 prices.

In the name of food affordability, Tuesday Tacos made with refried beans is a smart, filling and pretty tasty option. As is Friday night popcorn dressed in vegan garlic butter.

One more reason to take the 31-day plant-based eating challenge? It’s easier than ever! For fast and flavourful weeknight meals, you’ll find heat-and-eat vegan comfort foods like shepherd’s pie in the frozen aisle and Nature’s Fare Markets’ chef-inspired Meal Kits like Moroccan-style Tagine. For appies, desserts and snacks, try out everything from coconut milk yogurt and ice cream to irresistible chips, chocolate bars and brie that rival their non-vegan counterparts any day.

If you love cooking, experimenting and seeing what your family will notice, there are heaps of great plant-based cookbooks to get you started with hacks for everyday swaps as well as recipes for crowd-pleasing desserts and dinners.

Remember, it doesn’t have to be all-in. It can be one simple swap a day. You can do it!

https://financialpost.com/news/economy/soaring-dairy-prices-drive-steepest-rise-in-food-inflation-in-13-years

Many people are moving toward a plant-based diet for economic reasons.
SOURCES  1. https://www.thelancet.com/commissions/EAT 2.
7 | January & February 2023

Plant-based Groceries

Breakfast

Classic breakfast foods are not out of the picture on a plantbased diet. Whether you grab a vegan breakfast sandwich and a smoothie from the Bistro or cook up some scrambled tofu, you can enjoy a hearty breakfast.

JUST Egg liquid or frozen ready-to-eat omelette Big Mountain Foods superfood breakfast bites

True Taste Café frozen waffles

Yves breakfast links

So Delicious, Yoggu! and Maison Riviera dairy-free yogurts

Elmhurst Pistachio and Silk Vanilla Oat coffee creamers

To help you get started eating more plant-based foods we're sharing the product picks that have earned a spot in our grocery carts and hearts.

Dinner

Whether you’re looking to create a home-cooked meal or looking for something that is grab-and-go, there are endless options.

Kitchen Crafted Meal Kits  lots of plant-based options

Komo Comfort Foods classic family sized frozen meals like mac and cheese and lasagna

Very Good Butchers, TMRW Foods and Beyond Meat meat alternatives

Daiya Foods frozen pizzas

Lunch

Quick and easy are two must-haves for lunchtime but there is no need to skip out on delicious and nutritious.

Bistro many housemade vegan salads (with combo options to save $$!)

Kitchen Crafted lots of ready to eat meals – try the Tofu Paneer and other plant-based options

Cold-Pressed Juices raw, bottled juices are made with 100% organic fruits and vegetables

Save da Sea vegan ‘tuna’ chunks

Snacks

Plant-based snacking is where it’s at! Try these swaps for some classic munchie faves.

Spread’em Kitchen chive and garlic spread for a great chip dip

Core & Rind cashew cheesy sauce perfect for nachos

Wholly Veggie mozzarella style sticks

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The Good Life the Magazine of Nature’s Fare Markets | 8

Noodle Bowls

Thai Red Curry Noodle Soup

Serves 2 | 40 minutes

1 tbsp oil

½ white onion, finely chopped

1 red pepper, finely chopped

½ cup carrots, finely chopped

2 garlic cloves, minced

1 tbsp ginger, grated

¼ cup Thai Kitchen Red Curry Paste

2 tbsp tamari

4 cups vegetable broth

1 400 ml can coconut milk

1–2 Lotus Foods Rice Ramen Cakes

½ lime

1. Heat oil in a large saucepan over medium heat.

2. Finely chop the onion, pepper and carrots. Add to the pan and sauté 3–4 minutes.

3. Stir in the garlic and ginger.

4. Once the vegetables are golden, add the curry paste. Note: I used Thai Kitchen brand. If you are using a different brand of red curry paste, start with 1 tbsp and go from there as the spice level differs from brand to brand. The Thai Kitchen brand is not overly spicy.

5. Add the tamari, vegetable broth and coconut milk. Let the soup come to a boil. Reduce heat to low and simmer for 10 minutes.

6. Add the ramen cakes. Note: only add the noodles if you are planning on eating the soup right away, as they will absorb some of the liquid if it sits for a while and the soup will have less broth.

7. Cook the noodles in the soup according to the package instructions. Divide the soup between bowls and top with a fresh squeeze of lime juice.

COMFORT
Written by and photos by Robin at Greens, Eggs and Yams
PLANT-BASED
FOOD
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Ginger Tempeh Noodle Bowl

1 pkg (8oz) Lotus Foods Brown Rice Pad Thai Noodles

4 green onions, thinly sliced veggies of choice (optional)

Tempeh

1 pkg (170 g) tempeh, cut into 1" slices

1 tbsp oil

2 inches ginger, grated ¼ cup tamari

4 tbsp coconut sugar pepper to taste

Dressing ¼ cup tamari

2 tbsp rice vinegar

1 tbsp maple syrup

2 tbsp sesame oil

1 tbsp lime juice

Serves 2–3 | 40 minutes

1. Tempeh: Fill a skillet with about 1" of water. Bring to a simmer over medium heat. Place the tempeh slices in a single layer and cover with a lid. Cook about 10 minutes (top up with a splash more water if the skillet boils dry). Transfer to a paper towel-lined plate to dry and cool. Drain the water from the skillet.

2. Noodles: Follow the package instructions for cooking.

3. Whisk the tamari and coconut sugar together in a small bowl. Set aside.

4. Dressing: Whisk all the dressing ingredients together. Set aside.

5. Once the tempeh is cool enough, use your fingers break it apart into small pieces. Heat oil in the skillet over medium heat. Add tempeh and sauté until it starts to look golden, about 3 minutes. Add the ginger and sauté a few minutes. Stir in the tamari mixture and sauté a few minutes.

6. Once the noodles are done cooking, drain and add to the tempeh.

7. Add half of the dressing to the noodles. Carefully toss to fully coat the noodles. (Note: Store the rest of the sauce in the fridge for later, because you’ll want to make this again soon!)

8. Divide the noodles between 2–4 bowls. Top with green onion and freshly ground pepper. You can also add any desired veggies, such as thinly sliced cabbage, carrots or pepper, as well.

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!

IG: @greenseggsandyams

The Good Life the Magazine of Nature’s Fare Markets | 10

Booster or Bust

Even though a smoothie might not be your cold weather go-to drink, it’s always smoothie season around here. Our smoothies are made from 100% certified organic produce and no concentrates or artificial flavours. From delicious seasonal fruits like raspberries and peaches to fuel-theday veggies like spinach and chard—all of our blends are crafted to pack the most flavour and nutrition into every sip. So, why add a booster?

If you’re a coffee lover, you already know the difference it makes to tailor your order right down to the temperature. With smoothies, boosters are the best way to customize what’s in your cup so you get the perfect added dose of wellness.

Booster Basics

Protein 1

Adding protein powder is a great way to increase overall wellness and help with recovery and repair. Adding protein will also help fight hunger and keep you fuller longer.

Gut & Skin 2

Hemp Protein

Simple single source of vegan protein.

Genuine Health’s Whey Protein

Full amino acid profile with digestive enzymes.

Genuine Health’s Fermented Vegan Protein

Fermentation for easier digestion of plant-based proteins.

Gut health and skin health go hand in hand. These boosters are great at supporting a healthy gut biome while also feeding your skin from the inside out.

• Genuine Health’s Collagen The building block for skin, hair, nails, bones and connective tissue; it helps with aging and recovery. It’s also great at repairing the lining of our intestines.

• Genuine Health’s Greens+ Extra Energy A synergistic blend of 11 superfoods that enhance energy, stamina and athletic performance.

• Genuine Health’s Fermented Organic Gut Superfoods This blend of 22 fermented superfoods and prebiotics supports healthy gut bacteria.

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Look for Genuine Health supplements in many of our booster options.
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Fat & Fibre 3

The majority of us are not getting enough good fats and fibre in our daily diets. Adding them in whenever possible is a great way to support brain and heart health, digestion and healthy skin.

Avocado

Full of good fats and adds creaminess to smoothies.

Chia Seeds Brings you heart-healthy omega-3s plus antioxidants.

Udo’s Oil An omega-rich oil that boosts skin moisture, metabolism and hair volume.

Energy & Immunity 4

Be prepared to keep up the fight against the winter blahs along with the lingering cold and flu season.

Bee Pollen full of nutrients that boost immunity and reduce inflammation.

Cordyceps a fantastic fungus that stimulates the fighter cells in our immune system.

Echinacea taken at the start of a cold, it can help shorten the duration and symptoms.

Goji Berry packed with essential vitamins and antioxidants, it's great for immune support.

Maca an adaptogen that helps the body balance stress while increasing energy

Spirulina a nutrient-rich algae that boosts energy and immune response

Vitamin C strong antioxidant that helps protect our cells from damage while supporting the immune system.

Build Your Boosters

Looking at the menu and trying to narrow down your options can be a bit overwhelming. It’s best to start with your desired benefits and pick and choose based on flavour preferences from there. These are our favourite combos to help you start the new year off well.

BUG
+
+
ENERGY Greens+ extra energy + protein of choice + goji berries DIGESTION prebiotics + chia seeds MUSCLE RECOVERY protein of choice + collagen + spirulina IMMUNE SUPPORT probiotics + bee pollen + vitamin C FIGHTING A
cordyceps + echinacea + vitamin C FOCUS avocado
Udo’s oil
maca HORMONE BALANCE protein of choice + maca BEAUTY collagen + Udo’s oil + vitamin C
The Good Life the Magazine of Nature’s Fare Markets | 12
macaGreens+,and spirulina are withpairedbestgreen smoothies.

How Plant Foods Affect Both the Gut and Brain

Did you know that many brain issues stem from gut issues? Did you also know that people with poor gut health often suffer from poor brain health?

It’s not uncommon for people dealing with food intolerances, IBS, bloating or constipation to also experience brain fog, anxiety, memory issues or mental fatigue. But why is that?

It all starts by considering how closely connected the gut and brain are.

Yes, the gut-brain connection is real. Messages between them travel back and forth through the vagus nerve. But with more messages going from the gut to the brain, it’s crucial to understand that what we feed the gut will also significantly impact the brain.

A healthy, robust gut or digestive system will send the proper signals and neurotransmitters to the brain to promote proper brain health.

That means optimal brain health may actually start in the gut.

So what should we do? How can we feed the gut and the brain so each of them is happy? It all starts with a diet rooted in plants!

There are certain compounds found only in plant foods that work to feed the gut properly. As an extension, they also feed the brain.

By starting with a “plant-base” to your diet, you will consume an abundance of foods that favour a healthy gut microbiome. When your gut microbes are happy, your brain will be positively affected.

Plant-based whole foods should therefore be the base of every diet. You can build upon them by adding the right healthy fats and quality

meat sources if desired. Starting with a variety of fibrous fruits and vegetables, bitter foods, raw nuts and seeds, and well-prepared beans and lentils is a great way to improve the health of your gut microbiome. By doing so, you can also improve the health of your brain.

Let’s consider some of the best plant-based nutrients that foster a healthy gut microbiome.

Prebiotics

Many people are familiar with probiotics—the beneficial bacteria in our gut. But what do you know about prebiotics?

Prebiotics are the nutrients your gut microbiome loves the most. The unique types of fibre found in prebiotic foods directly feed the microbes and bacteria in your

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13 | January & February 2023

gut. They support proper digestive health by encouraging the growth of beneficial gut bacteria to create a healthy and robust microbiome.

Where can you find these valuable prebiotics? They are abundantly available in various fruits, vegetables and certain grains. Some of the best include garlic, chicory root, bananas, oats, dandelion greens and well-cooked beans.

Bitters

Bitter foods or herbs are often neglected from a well-rounded diet. Because they rarely get adequately fed, the bitter receptors that exist all over the body, including the digestive tract and brain, can’t live up to their potential.

Bitter foods have many positive functions. They help increase digestive function and stomach acid production, support fat digestion and improve the body’s ability to detoxify.

Where can you find bitters? In dark leafy greens such as dandelion greens, kale and arugula, as well as orange zest and chamomile tea. Be sure to rotate through these foods and herbs daily to gain maximum benefits.

Plant Diversity

Another important consideration is variety. A diversity of plant-based foods is vital to support a wellbalanced and diverse gut microflora. Different microbes prefer different polyphenols, the chemical compounds found in plants that give them their unique colour and taste.

Including various plant foods of every rainbow colour in your

diet is ideal. Each colour has its own phytonutrient profile, and contains a unique blend of polyphenols and antioxidants.

Plant polyphenols are divided into a few general categories, each offering its own benefits. Some can help reduce inflammation, while others support hormone regulation, reduce cortisol levels or help lower disease risk. Plant polyphenols can also work to benefit neurological health through their defensive efforts. In some cases, they can even protect the brain from premature aging, boost focus or enhance memory.

These health-promoting compounds can be found in different vegetables, fruits, grains and legumes.

Antioxidants are also incredibly protective. They work to protect cells and DNA from the damaging effects of free radicals. Through their efforts, antioxidants can provide many benefits, including reducing disease risk, slowing cell aging and reducing memory loss.

GUT FEELING

By starting with a “plantbase” to your diet, you will consume an abundance of foods that favour a healthy gut microbiome.

So where can you find these amazing antioxidants? They come perfectly packed from nature in various brightly coloured fruits and vegetables. To gain even more protective and health-promoting benefits from antioxidants, be sure to include an abundance of these colourful foods in your diet daily.

Bottom Line

There is a direct link between the food we eat and the health of our microbiome. There is also a direct link between our gut health and brain function.

Including an abundance of various plant-based foods in your daily diet will provide multiple benefits. Your body will receive the vitamins, minerals and micronutrients it needs to establish a robust and versatile gut microflora. As a result, a healthy microbiome will support optimal digestion and, by extension, brain health, making a plant-based perspective the foundational layer to the gut-brain connection.

Kelly Aiello, rhn is one of our nutritionists and her mission is simple: to help people live a happier, healthier life. As a registered holistic nutritionist (RHN) and Amen Clinics Certified Brain Health Coach, Kelly brings a wealth of expertise in holistic and alternative health.

Learn more: happihuman.com

Talk 1-on-1 with a Nutritionist Ready to take charge of your wellness? Book your FREE 30-minute appointment today. Scan or visit naturesfare.com The Good Life the Magazine of Nature’s Fare Markets | 14

Classic Kid Food Swaps

So you want to try going plant-based, but not sure what to do about the kids? The good news is that feeding kids satiating plant-based foods they’ll love is 100% possible and not nearly as tricky as one might think. Of course, loads of kid favourites are just naturally plant-based… apple sauce, PB&J sandwiches and baby carrots with hummus. But what about the “classic kid foods” that usually contain meat, dairy, eggs or gelatin? Do they have to go without? Absolutely not. Try these triedand-true, actually delicious plant-based swaps for some of the most classic kid foods.

3. Cheesy popcorn

Swap: NoochPOP! Kinda Cheesy Popcorn

This popcorn is in a blend of avocado, olive, and coconut oils, flavoured with nutritional yeast and sea salt, and is out of this world delicious.

4. Fruit snacks

Swap: Annie’s Bunny Fruit Snacks

Made with naturally plant-based pectin. They’re also gluten-free, coloured with fruit and veggie extracts, and come in a couple of different flavours.

5. Crispy rice squares

Swap: MadeGood Vanilla Crispy Squares

While most crispy rice squares contain gelatin, these are made without and you won’t miss it in the least! They’re also certified gluten-free and safe for kids with peanut and tree nut allergies. Win-win!

6. Hot dogs

1. Chicken Nuggets

Swap: Impossible Chicken Nuggets

Made From Plants

Serve with ketchup or whip together a mustard maple sauce using two parts vegan mayo, one part mustard, one part pure maple syrup and a tiny pinch of salt.

2. Fish fingers

Swap: Gardein Fish-Free Golden Filets

Serve with ketchup or use to make incredible fish-less tacos by popping them into tortilla shells with cucumber slices, avocado chunks and a little sea salt.

Swap: Yves Veggie Cuisine Jumbo Veggie Dogs

Grill these in a little olive oil, pop them onto a delicious bun and top with all of your favourite condiments. Yum!

7. Cheesy crackers

Swap: FreeYumm Cheezy Cracker Bites Super crunchy and generously salted, these are dairy-free, nut-free, gluten-free and super tasty. One serving also includes a significant amount of B12.

8. Bagels & cream cheese

Swap: Violife Creamy Alternative to Cream Cheese

This is creamy, spreadable and tastes delicious with no coconut taste. Many bagels are naturally plant-based, but if you don’t already have a favourite, a great option is Silver Hill’s Sprouted Grain Bagels.

PLANT-BASED KIDS
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15 | January & February 2023

9. Marshmallows

Swap: Dandies Vegan Mini Marshmallows

They’re very bit as good as traditional marshmallows and made without gelatin! These melt, roast and are perfect generously sprinkled into hot cocoa. Plus no artificial colours or flavours.

10. Chocolate dipped granola bars

Swap: MadeGood Birthday Cake Drizzled Granola Bars

Truly delicious and quite possibly the prettiest bars you’ve ever seen! They’re also gluten-free and safe for kids with peanut and tree nut allergies.

11. Drinkable yogurt

Swap: Maison Riviera Coconut Milk Kefir

Comes in two perfectly sweet flavours and tastes just like drinkable yogurt. If you prefer to control your own sweetness, go with the plain variety and blend with fruit or add your own sweetener of choice.

12. Mac & cheese

Swap: GoGo Quinoa Mac & Vegan Cheese

The pasta is made of rice and quinoa but you’d never know, and the finished product is much more reminiscent of a homemade mac and cheese than a boxed version. It’s certified gluten-free and packed with vitamin B12 too.

13. Ice cream

Swap: Nora’s Non-Dairy Ice Cream

There’s a huge variety of really delicious plant-based ice creams to choose from. This one is exceptionally smooth and creamy, flavourful and delicious with lots of flavour options.

16.

Freezer waffles

Swap: Nature’s Path Frozen Waffles

Delicious and certified gluten-free, these are made without milk and eggs. Your kids won’t miss their old freezer waffles even for a second. They also come in a variety of yummy flavours.

17. Yogurt

Swap: Maison Riviera Coconut Milk Vegan Delight Vanilla It’s smooth, it’s creamy, it tastes exactly how yogurt should taste, and it comes in vanilla plus several fruit flavours, all of which are delicious.

|  NO WHEY!  |

Watch out for these sneaky animal-based ingredients

14. Gelatin dessert

Swap: Simply Delish Jel Dessert

Your kids will never know this isn’t the gelatin dessert they’re accustomed to. It’s delicious, super wiggly and jiggly, made with natural colours and flavours and comes in several different flavours.

15.

Grilled cheese sandwich

Swap: Earth Island Cheddar Style Slices Grab your favourite bread, a vegan butter and these plant-based cheese slices. Start by grilling the non-buttered sides of your bread first. When the bread is good and hot, flip the bread buttered side out, pop the cheese inside and grill as usual. Your plant-based grilled cheese will be super melty and delicious—promise!

∙ cochineal extract (carmine)

∙ confectioner’s glaze (shellac)

∙ beeswax ∙ casein ∙ honey ∙ lactose ∙ vitamin D3 ∙ gelatine ∙ whey

Learn more: mamapapabubba.com | IG: @mamapapabubba

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.
The Good Life the Magazine of Nature’s Fare Markets | 16

Skin Type

What does your face really need?

Knowing your skin type is one of those things many of us second-guess: Am I oily or normal-combination? Am I normal or dry? Or is it just winter?

The skin is an incredible and involved organ (in fact, the body’s largest organ). We often don’t realize it, but our complexion can give us a lot of clues about internal imbalances and other health issues.

In the day-to-day, once you know your skin type and its specific needs, you can find skincare tailored to nourish your unique skin. What works amazingly for your sister or your office mate might give your face a totally different reaction. With targeted natural cleansers, moisturizers and more, your skin can become its healthiest and most radiant.

So, how do you find out your skin type? Here are two options: a quiz or what we call ‘the bare face method.’ Once you know your type, read on to learn more about your unique skincare needs and get pro tips and product picks.

Option 1: Bare Face Method

Step 1: Thoroughly cleanse your entire face with a mild cleanser and then pat your face dry.

Step 2: Allow your skin to dry completely without any products for a full 30 minutes. Examine the skin around your cheeks, chin, nose and

forehead for any shine.

Step 3: Wait for another 30 minutes (a total of 60 minutes with a completely bare face) and then check to see if your face feels tight or dry when you smile or make facial expressions.

If your skin feels tight, you likely have dry skin. Do your nose and forehead have a little sheen? You most likely have combination/ normal skin. If there is visible shine on your cheeks along with your nose and forehead, then your skin type is likely oily.

Oily Skin

Oily skin tends to be more supple and appear younger because it has more natural moisture. This can also mean that oily skin will develop fewer fine lines and wrinkles!

At the same time, oily skin can also feel problematic for some as the excess oil/sebum can contribute to enlarged and blocked pores. This skin type can be prone to acne and breakouts because of the excess oil.

One major misconception about oily skin is that you should use products that will ‘dry it out’ with harsh ingredients like benzoyl peroxide. That’s a myth. Using ingredients that dry out your skin

will actually make your skin compensate by producing more oil. We want to work with the oil instead of against it!

Look for a gel or foam cleanser that contains salicylic acid, mandelic acid or kaolin clay such as Pure Creations Anti Wrinkle Alpha Hydroxy Cleanser or Back to Earth New Moon Facial Cleanser

Exfoliation is a very important step in caring for oily skin. I highly recommend using a gentle chemical exfoliant that contains salicylic acid or lactic acid to help get rid of sebum buildup, dead skin cells and any other debris that could be causing breakouts.

A great chemical exfoliant I often recommend is VERUM Beauty Labs Alpha Hydroxy Acid Toner with Tea Tree. And if you prefer a physical exfoliant, we suggest Antipodes Reincarnation Pure Facial Exfoliator. Just make sure you apply it in a gentle, circular motion, being cautious about the pressure you apply.

Do not skip the moisturizer! Find a lightweight gel or oil-free moisturizer to keep your skin hydrated and soft. Skipping a moisturizer can trigger your glands to secrete more oil to maintain your skin’s moisture.

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The NENA Moisturizing Cream is a great option for oily skin types.

Dry Skin

Lucky you—those with dry skin often have almost invisible pores. However, your skin may be prone to wrinkles, dry patches, tightness and general irritation.

Many factors can contribute to dry skin: genetics, lifestyle, diet, climate and dehydration. Ensuring your body is properly nourished and hydrated can make a difference with how your skin looks and feels.

It’s important to avoid any harsh cleansers. Look for cream, milk or balm cleansers and stay away from foam cleansers. Look for cleansers that contain a humectant such as hyaluronic acid and glycerin, and nourishing squalene. A great gentle cleanser to try is Heritage Store Rosewater Cleanser Gentle Milk Wash.

Often, people with dry skin will avoid exfoliation since using harsh abrasives can result in micro tears and inflammation. It’s actually very important to use an exfoliating product but make sure that it’s a gentle one that doesn’t require physical rubbing (no crushed shells, coffee grounds, etc.).

An ingredient to look for in a gentle

chemical exfoliant is lactic acid or glycolic acid. These will help to loosen the dry, dead skin cells and encourage cell turnover, making it easier for your skin to absorb the beneficial skincare. My favourite is DERMA E Overnight Peel.

Moisturizing dry skin is an important step in replenishing hydration. Look for a thicker moisturizer, typically in the form of a cream. The more oils found in the moisturizer, the better it will be absorbed through the epidermis. Look for ingredients such as hyaluronic acid, squalene, ceramides and plant-based oils rich in fatty acids. Here is one that’s sure to hydrate: ANNEMARIE BÖRLIND LL Regeneration System Vitality Revitalizing Day Cream.

Combination & Normal Skin

People with combination skin might experience dry areas on their cheeks but slight oiliness in their T-zone. Finding the right skin care for combination skin is all about balance.

For cleansers, most people with combination to normal skin can use a variety of cleansers—from balms and milks to gels and foams. A really great combination/normal skin cleanser is Viva Health Skincare Bio Foaming Cleanser or VERUM Beauty Labs Cleansing Gel with Hemp Seed Oil.

What is your skin type?

All over my face

Is your skin shiny after cleansing and when wearing makeup?

Do you see visible pores or oiliness in any areas of your face?

Mainly T-zone

Is your cheek area more dry than the rest of your face?

Don’t see pores and very little oil

Regular gentle exfoliation is important to keep the T-zones balanced. A chemical exfoliant containing lactic acid, glycolic acid or malic acid will be beneficial. Another great option is glycolic or ferulic peel pads. Two great options are Mad Hippie AHA Exfoliating Peel or DERMA E Ferulic Acid Resurfacing Pads

Moisturizer for combination skin can sometimes be tricky. You might find you need a richer cream for your cheek area and a lighter lotion for the T-zone. To avoid needing two different moisturizers, I suggest applying a lightweight lotion all over your face and adding a small amount more in the areas that might need an extra boost of moisture. Here is a great one that can easily be layered for extra moisture: Pure Creations Oil Free Soothing Day Moisturizer

Think you’ve got a handle on your skin type? Well, it can change from season to season or because of hormones. Fortunately, the skin is adept at communicating what it needs. If you notice more oiliness or dryness, rashes or redness, revisit this guide or get help from one our skincare experts in-store.

Come in to Nature’s Fare Markets and visit us for any help with clean skincare recommendations!

Does your skin look dull or feel tight?

Are you prone to breakouts?

Does your skin get oily but also has dry patches?

Are breakouts mainly in oily areas?

Does your skin feel like it needs a lot of moisturizer?

Do you get the odd single blemish but not prone to breakouts?

Combination Dry
Normal
Oily
Skin
YES YES YES YES YES YES YES YES YES YES YES NO NO NO NO NO NO NO
The Good Life the Magazine of Nature’s Fare Markets | 18
Option 2: Quiz

Ready to Take Charge of Your Wellness?

A holistic nutritionist has just the baby steps for you to take

Sometimes, we think, It’s just tummy trouble. Or, I only lose sleep three nights a week. Or, the women in my family have always had eczema. There’s a tendency, in our busy lives and selflessness, to underrate everyday health concerns, let questions go unanswered and carry on feeling ‘good enough’.

Ashift is taking place. More of us want to get educated about how to take care of ourselves, and how to let plants and foods be the medicine. If you are ready to take charge of your wellness so you can overcome those niggly issues and feel your best, talking to a holistic nutritionist can be a great first step.

What is a holistic nutritionist?

A holistic nutritionist considers your whole self— mind, body, spirit—and all the ways small food and lifestyle changes can help you get relief or get closer to your health goal.

By going beyond the zone of the symptom, however small, and really tuning into your unique experiences, holistic nutritionists seek to uncover the root problem and create a much fuller picture of what you can do to rebalance.

Lisa Kilgour, rhn, is one of the nutritionists who gets to provide the free one-on-one consultations offered by Nature’s Fare Markets. Kilgour likes to say she “works in cravings” as she tries to determine what the body is really asking for. For example, dark chocolate cravings can often point to a magnesium deficiency. Signs of low mood and milk chocolate cravings, however, could point to irregular blood sugar levels.

“Every single craving stems from a need and we just have to figure out what that is. Now you’ve got information, and it’s not about judgement, but curiosity and balance.”

EXPERT ANSWERS
good HEALTH
Our
2. We
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What happens in a Free 1-on-1 Nutrition Appointment? 1.
super warm and knowledgeable nutritionists ask a few questions to understand how you’re feeling and any changes in your health.
listen. All ears, no judgment. 3. We share ideas about small dietary changes that can help you feel better. We’ve got all kinds of hacks for bringing plant wellness into your daily routine and if you’re joining us in-store, we can even walk with you over to the produce, supplements or tea section to save you time.

|  LET’S TALK  |

How you want to have an appointment is up to you. Choose to meet in-store or stay home to chat virtually.

Since they specialize in helping people achieve wellness naturally, holistic nutritionists think about how to nourish your system with whole, plant-based foods and supplements.

“I think people expect to get this list of foods they can never eat again, or that we’ll judge their love of chocolate cake,” says Kilgour. “It’s really about what can we add to your diet to enhance your health? What if we add this fruit or that veg, and see how that feels? Often when they make more room for the fruit or veg we suggested, they forget about the cake.”

The answers and advice holistic nutritionists share aren’t lofty. It’s about small, achievable tweaks and being real, about finding connection, eating and doing that which nourishes you and being proactive about your health.

“You don’t have to be working on something big or have a diagnosis for this to be a benefit, and in fact talking to us can be even more helpful when you’re just starting to notice something is off,” says Angela Wright, also an rhn and one of Nature’s Fare Markets nutritionists. “We can talk about where you’re at and where you’d like to get closer to. Nothing is prescriptive, nothing is ‘you have to do this every day’. It’s just, here are some things you can add and work toward.”

How can a holistic nutritionist help?

Whether you’re having bouts of night sweats or achy joints, a holistic nutritionist will have ideas about small changes for eating and living well that can make all the difference.

Feel heard

Holistic nutritionists are warm and approachable, and they take time to listen and understand what’s coming up for you.

Feel empowered

The more self-aware you are, the more you can do to reach the healthiest version of yourself. Holistic nutritionists help you act on your wellness with knowledge and simple takeaways.

“Unlike with getting a massage or going to a chiropractor, though, this is a realm where you are the one to act. You will feel better if you put in that bit of work to act on the advice—and now that you understand what can help and the benefits, it's probably a nobrainer,” says Wright.

Feel your best

With lifestyle and nutrition advice tailored just for you, you can reach your wellness goals faster and feel inspired to continue on a journey of being curious and proactive about your health.

Ready to take charge of your wellness?

Book your FREE 30-minute appointment today. Scan or visit naturesfare.com

The Good Life the Magazine of Nature’s Fare Markets | 20

NUTRITIONIST

NOTES

Have you ever said to yourself “I shouldn’t be hungry right now!?!?”. When you said this to yourself did you add loads of judgment? With a great big “shouldn’t”, like your body is wrong for wanting more food?

You’re not alone in this. The dieting industry has done something really amazing—they’ve made us question our basic human needs. They’ve convinced us that our hunger signal is a problem. That it’s a weakness.

21 | January & February 2023

Let’s start with a quote from a guilty pleasure book that I’ve re-read a few times (okay, more than a few). From the wisdom of Bridget Jones: “I realized that I have spent so many years being on a diet that the idea that you might actually need calories to survive has been completely wiped out of my consciousness. Have reached point where (I) believe (the) nutritional ideal is to eat nothing at all, and that the only reason people eat is because they are so greedy they cannot stop themselves from breaking out and ruining their diets.”—Helen Fielding, from Bridget Jones’s Diary

The fictional character, Bridget, is summarizing an unconscious belief that many of us hold after years or decades of dieting. The dieting industry has bullied us into thinking that eating any food at all is a weakness.

But, of course, that’s not true. You need to eat food to fuel your body. Rationally, you know this. But, are you holding an unconscious belief that you shouldn’t eat?

Your body will send you a hunger signal if it needs food—it’s as simple as that. Your body might need food because it needs it for energy, a blood sugar crash or due to the time of day (my stomach alarm goes off at noon like clockwork). There’s always a reason for it, even if you can’t make sense of it.

I have days when I feel so much hungrier than normal and I feel like I’m eating all day long. But, when I stay curious and think about what might be going on, there’s usually an answer. Sometimes I was really active the day before. Sometimes it’s that certain day of my cycle when my body asks for more food. And sometimes it’s because my diet hasn’t been all that great for a few days and my body is looking for nutrients. There’s always a reason if I stay curious.

How the heck did the dieting industry get away with this? How did they convince us that our basic human needs are weaknesses? Oh yes, of course. They make billions of dollars lying to us. It serves them really well and they’ve got tons of marketing dollars and lobbyists to make sure they get away with this. Ugg.

It’s Okay to Be Hungry good HEALTH
For those of you who never feel a hunger signal, that’s also a gift from the dieting industry. After months or years of ignoring your hunger, your brain sometimes stops registering it. But that signal does come back, especially if you keep listening for it.

You might be feeling a bit frustrated by this because you feel your body can’t be trusted, that it only asks for food that’s “bad” and you’re in need of a giant diet overall.

Here’s the good news: your body doesn’t need you to make a giant overhaul to feel good. You don’t need to banish everything you love from your diet and only eat vegetables forever. And you don’t need to follow any complicated good/ bad eating lists.

Instead, your body might need a simple addition to your diet. Maybe some extra nutrients would do the

trick, like more veggies with lunch? Or a snack in the late afternoon so you have the energy to cook dinner. Really small and easy things can make a huge difference! Small changes work even when you feel like a giant overhaul is needed.

Small things really make a huge difference and the best place to start is the easiest thing. What is something you can do today that you feel 95% confident you can accomplish with very little energy?

So, let’s start 2023 a little differently than usual. Instead of pulling out all of the willpower you can get your

hands on to follow a restrictive diet or make a huge diet overhaul, let this year become a year of kindness.

Your body doesn’t need to be fixed; it needs to be understood. Look for things you enjoy—you might just be surprised at how well it works.

And, if you need help, book yourself in for a free 30-minute consult with me or one of the other Nutritionists at Nature’s Fare. We can help you learn your body’s unique language and we can help you find simple changes that can make a huge difference.

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. Book your free appointment today at naturesfare.com

Learn more: lisakilgour.com

Options for every lifestyle at your local Nature’s Fare Markets SUBSCRIPTION-FREE MEAL KITS WHICH ONE ARE YOU MAKING TONIGHT?

NUTRITIONIST NOTES

Myths of the Heart

What does your ticker really need to stay healthy?

Have you seen that meme where one avocado person is walking away in tears from the other avocado, who proclaims, “I said you’re the good kind of fat!” Part of what makes the joke funny is the truth of our own confusion about fats and what’s good for the heart. And that spills over to a lot of foods (like eggs and red meat) and drinks (like wine). From one year to another, it can be hard to stay on top of the latest heart research, and what’s ‘good’ or ‘bad’ for your ticker. But it’s an issue we all need to take seriously if we want to help prevent heart-related conditions such as high blood pressure, cholesterol, stroke and heart attacks.

Since February is Heart Month in Canada—and with cardiovascular disease still our country’s second leading cause of death—let’s turn inward, to the heart, and focus on how we can show the heart some love with the foods we eat. Here, we debunk some of the common myths about foods and heart health.

HEART MYTH #1

All Fats Are Bad

Fact: Not all fats are created equal. In the name of improving heart health, the fats to have just a little of are trans and saturated fats.

Trans fats and hydrogenated oils are processed and preserved to extend their shelf life, but have no health benefits. Saturated fats, found in foods like cheese, red meat, bacon and coconut oil, are solid at room temperature, and—if over-consumed without the addition of fibre from fruits, vegetables and whole grains—can tip the scale in favour of the ‘bad’ cholesterol levels over time.

The type of fats to consume more of are the monounsaturated fats found in nuts, seeds, avocados and olive oil, plus polyunsaturated fats found in fatty fish, walnuts, flax seeds and sunflower oil. These help to reduce the ‘bad’ cholesterol levels, also known as LDL cholesterol. Monounsaturated fats also help reduce inflammation and build cell membranes.

We recommend:

• Sprinkle 1 tbsp ground flax seeds on your plain yogurt or cereal.

• Use coconut oil, clarified butter or olive oil for cooking at higher temperatures.

• Use avocado or flax oil in your salad dressing.

• Limit red meat consumption to once per week, and include lean, skinless poultry, fatty fish or fish oil supplements and plant-based proteins often.

• Choose to bake, poach or roast foods rather than frying.

HEART MYTH #2

Margarine is Better Than Butter

Fact: Both margarine and butter are saturated fats from different sources. Margarine might contain more hydrogenated vegetable oils and plant sterols; however, butter is less processed and contains fewer chemicals. Clarified butter, also called ghee, is a healthy choice if dairy is an issue for you as some of its milk solids and lactose have been removed.

We recommend:

• Read the margarine nutrition label to help you make informed decisions about the type and quality of fat you are consuming.

• To reduce the amount of saturated fats in your diet, occasionally use ghee, olive or avocado oil to ‘butter’ your bread.

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HEART MYTH #3

Sugar Puts You at Risk of Diabetes, Not Heart Disease

Fact: A diet high in sugar from sweets, hidden sugars in processed foods and refined carbohydrates can lead to weight gain and this puts you at risk for cardiovascular problems. Plenty of fibre is extremely beneficial for heart health as it removes excess cholesterol and provides the body with protection from free radicals.

We recommend:

• Swap refined grains for whole grains such as wild rice, whole grain breads, almond flour, brown rice pasta and quinoa.

• Swap sweets for berries, dark chocolate, trail mix with dried fruit or frozen yogurt bark.

• Choose plain yogurt over flavoured, and add heart-healthy blueberries with ground flax seeds for breakfast or a snack.

• Aim for a daily fibre intake of 25–30 grams from leafy greens, beans and legumes, cruciferous veggies like broccoli, cabbage, Brussels sprouts, and kale, red and blue berries, whole grains, nuts and seeds.

HEART MYTH #4

Eggs Raise Cholesterol Levels

Fact: Eggs are high in dietary cholesterol, but are also an excellent source of protein, vitamins and minerals. Often, it’s the foods we pair eggs with that contribute to the overall saturated fat content, such as bacon and sausage, which we fry in butter and serve with a side of white toast…and more butter. If anything, eggs help raise the ‘good’ cholesterol, also known as HDL cholesterol. This is the favourable type that removes the bad LDL cholesterol from our arteries.

We recommend:

• If you are concerned about your cholesterol levels, limit your egg consumption to once or twice per week.

• Skip the yolk and try an egg white omelette with veggies.

• Poach or bake eggs instead of frying them.

Jen Casey is a Certified Nutritional Practitioner. She focuses on holistic, dietfree approaches to weight loss and balancing hormones through nutrition and lifestyle. Book a free 30-minute online nutrition appointment with Jen or one of our other nutritionists at naturesfare.com.

Talk 1-on-1 with a Nutritionist

Book your FREE 30-minute appointment today. Scan or visit naturesfare.com

HEART MYTH #5

Fat-Free

Foods Are Healthier

Choices

Fact: You will see low fat, reduced fat, fat-free and light on nutrition labels, referring to how much fat is in the product. We should watch the quality of fats we consume but remember that we need dietary fat for organ insulation, hormone synthesis, brain health and energy. When fat is removed from food it loses some taste, so more sodium, additives and sugar are often added to compensate. This is dangerous because a diet high in sodium, processed food and carbohydrates contributes to high blood pressure and weight gain. Focus more on the type of fat listed on the nutrition label, plus any added salt, before you reach for a fat-free option.

We recommend:

• Swap added salt on your food for flavourful and hearthealthy herbs and spices like cinnamon, turmeric, cayenne pepper, parsley, ginger, garlic and curry powder.

• Choose yogurt, cheese and milk with light, moderate or full fat content instead of zero fat and consume it in moderation along with plenty of fibre from whole grains and vegetables. Be sure to check the nutrition label for added sugar.

• Choose low sodium soups, condiments, dressings and broths wherever possible.

The Good Life the Magazine of Nature’s Fare Markets | 24

Will You Take the Ice Plunge?

While hydrotherapy and cryotherapy (cold therepy) have been around for centuries, cold therapy has recently regained popularity, with many people converting bins and chest freezers into at-home personal cryotherapy chambers.

The physical science of cryrotherapy is that it manipulates the circulation of the body; cold temperatures constrict the vessels and warmth opens them. Exposing the body to the drastic temperatures creates a pump system to increase circulation by flushing the vessels and improving lymphatic drainage and overall circulation.

Then there is the mind over matter experience. It is hard to force your body to get cold and stay cold for a prolonged period, let alone placing your full body in 10-degree temperatures. The cold triggers a parasympathetic response in the nervous system—the part that is responsible for automatic processes that keep us alive like breathing

January 1st is often met with people ‘bearing’ it all by taking a jump into freezing waters for the polar bear plunge, but many are prolonging the tradition and adding plunges into their daily lives.

and digestion, while balancing and calming us down during stressful situations. Many find the experience meditative and by training the body to ignore external stimuli with breath work, they find a positive impact on mental health.

Recovery and Pain

The constriction of blood vessels in sore, damaged or recently exercised muscles helps to reduce swelling, and numbs nerve endings, which can bring pain relief. While the limbs are cooling, blood is pushed to the body’s core, causing the heart to work more efficiently, supplying the vital organs with oxygen and nutrient-rich blood which then rushes to the limbs. This increases healing and mobility of joints and muscles.

Immune Support

Cold water stimulates white blood cell production, increasing the body’s ability to fight off infection and illness. The drop in core temperature stimulates leukocytes, the white blood cells that

help fight off sicknesses. It also causes the lymphatic system to contract, forcing fluid circulation and detoxification.

Mood Boosting and Stress Relief

While a quick cold shower gives you a boost of energy, research shows that prolonged and regular exposure to cold can help treat symptoms of depression and anxiety. Cold stimulates a flood of mood-boosting neurotransmitters that make you feel happier, and increase mental focus and overall motivation. The more often it is done, the better you feel.

The vagus nerve is a large part of the parasympathetic nervous system. If it’s not functioning properly, you may experience conditions like anxiety, stress and poor sleep. The cold plunge causes the parasympathetic nervous system to kick in, stimulating the vagus nerve and increasing relaxation. The cold also triggers a melatonin release—all of which improve stress response and sleep.

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Ice Plunge at Home

1 Fill the tub

While you are welcome to jump in the cold lake, you can build a controlled and safe at home experience that allows you start your cold therapy journey. The key is to stay in the water long enough to acclimatize, slowly building up your body’s responses. Avoid getting to the point where you start to shiver, exit just before this happens. Let’s get started.

5 Get in

If using your bath tub, more ice will be needed to keep the temperature, which is why many opt for an outside option. Fill the tub halfway with cold water and one to three bags of ice until reaching a temperature between 10 and 15 degrees Celsius.

2 Post bath plan

After your ice bath, you’ll need to dry off and get into warm clothes to bring your body temperature up. Have towels and clothing close by and ready.

3 Wear the right clothing

Clothing is needed to protect your skin and important bits. Athletic wear like tights and t-shirt will do; some wear a sweatshirt and socks.

4 Set an alarm

10 to 15 minutes is the maximum recommended length of time for a full body ice bath. It’s also a great idea to build a 10-minute playlist or find a guided meditation to help keep you focused.

Slowly submerge yourself into the water—feet, legs, and then waist. Entering the water too quickly can shock your system, so it’s best to go slow. Your breath will naturally quicken so it’s important that as you enter, breathe deeply to stay calm and prevent hyperventilating.

6 Soak

Once you’ve adjusted to the water, briefly submerge parts of your upper body. Continue deep rhythmic breathing and try meditating to take your mind off the extreme temperature shift. Soak for up to 15 minutes.

7 Get out and warm up

Exit the bath slowly. Immediately remove your wet clothes, towel dry and put on the warm, dry clothing.

2023 Trends to Watch For

As people ventured back into the larger world and the return to “normal” sets in, there a shift in expanding our personal health and wellness into the broader world. Focusing on sustainability, animal welfare and climate smart products that don’t compromise taste or function all while keeping budget friendly living in mind. How has all of that led to shifts on our shelves?

We talked to some of our buyers about the top trends you can expect to see in 2023.

Return to Basics

Kelp

Upcycled Food

Focusing on ingredients with the mindset of less is more is a trend that reaches into all areas of the store. While there is a focus on clean ingredients, there is also growing popularity in products that have limited or a single ingredient. Seemingly modest products like kelp and dates will continue to become more than a dehydrated snack. Dates are becoming the superstar of the sweetener world, being transformed into syrups, pastes, caramel and sweetening up condiments. While kelp is being recognized for its ability to regenerate quickly with low ecological footprint, and its magical ability to be transformed into noodles and spices.

Brands including Nature’s Fare Markets are looking at clever ways to use healthy byproducts of food production in new and delicious ways. We repurpose the pulp from our cold-pressed juices into some of our muffins and loaves. Susgrainable is a brand that has created a full line of baking mixes using the spent grain from breweries. We can expect this trend to carry into the new year with more brands jumping on board and finding creative solutions to limit food waste.

Plant Power

Plant-based

Functional Foods

Juice pulp is being repurposed into nutritious new foods.

From the products we use in our personal care to the ones we consume, the shift to plant-based continues to gain popularity. 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 and economic impact. We’ve seen a rise in demand for products that look and taste just like real animal protein but are completely plant-based.

There is a push to include products typically found in the supplements department into foods and drinks. The rationale is that since you're eating or drinking anyway, why not choose the option that packs even more nutritional punch? Mushrooms are a great example; they are finding their way into drinks, coffees and baked goods, making them a great option for those looking to boost immunity and wellness.

Prevention

Collagen continues to be popular for its many benefits.

Medicinal mushrooms give an immunity and nutritional boost.

Aging is inevitable but products that support healthy aging are growing in popularity. Collagen continues to be at the forefront of wellness supplements for both joint health and skincare. Protecting our skin, muscles, hair and even teeth with ingredients that rebuild, repair and improve recovery are quickly becoming must-have items. Watch for new remineralizing toothpastes, herbs for hair loss and protein powders to hit the shelves this year.

is being used as a seasoning or made into noodles. 'meat' is another protein option for meals.
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Bisglycinate is Nature’s Serenity Mineral essential for all cells in the body Build back yourcalm
Factors Magnesium Bisglycinate is the most absorbable form available naturalfactors.com
Magnesium
Natural

Which Vitamin C is Best?

Choosing an effective, high-quality vitamin C brand is like online dating. There are lots out there, yet the perfect match can be hard to find. You have your list of qualities and traits, some of which the brands offer, but others like to hide the details in the fine print.

Vitamin C is an essential nutrient for many aspects of our health one of which is our immune system. Our bodies use our vitamin C reserves during times of stress, illness or infection. It is uncommon to experience a stress-free today in our world. Stress is everywhere!

Vitamin C is found naturally in foods and is identified as ascorbic acid. It is bioavailable for some individuals while irritating for stomach linings and guts for others. This is why a plant-based powder solution is crucial for maintaining a healthy level of vitamin C in our bodies. The body utilizes vitamins for a variety of cellular activities. Vitamin C is necessary for the growth, development and repair of all body tissues. It's involved in many body functions, including the formation of collagen, absorption of iron, the proper functioning of the immune system, wound healing and the maintenance of cartilage, bones and teeth. That’s a lot of jobs for one vitamin!

A common question we get asked here at Ener-C is, “what kind of vitamin C is in Ener-C?” Ener-C contains 1,000mg of vitamin C from mineral ascorbates including calcium ascorbate, zinc ascorbate, chromium ascorbate and potassium ascorbate as well as a small amount of ascorbic acid to

create effervescence. The follow-up question to this is usually, “what is the difference between calcium ascorbate, magnesium ascorbate and sodium ascorbate?”

Breaking down the acids/ascorbics

The first three are commonly used acids in vitamin C packets.

1. Ascorbic Acid This is the most commonly used and least expensive form. It can be hard on the digestive system, however, only 30% of the given dose is absorbed.

2. Calcium Ascorbate This formulation contains both calcium and ascorbate and is proven to improve bone density and health. It is also less irritating to one’s digestive tract.

3. Magnesium Ascorbate This formulation contains both ascorbate and magnesium. This is a perfect option for those needing to increase their intake of magnesium due to other pain or inflammatory health conditions.

4. Sodium Ascorbate This formula is a combination of sodium and ascorbate. This is a great for athletes or those with an active lifestyle. This replenishes both vitamin C and sodium levels that drop due to perspiration.

5. Zinc Ascorbate This formula is a multivitamin used to treat or prevent vitamin deficiency due to poor diet, certain illnesses, or during pregnancy.

6. Chromium Ascorbate Chromium is an essential trace mineral that can improve insulin sensitivity. Chromium helps to move blood sugar from the bloodstream into the cells where it can be used for energy and to turn fats, carbohydrates, and proteins into energy.

7. Potassium Ascorbate Contains both potassium and vitamin C. Potassium is one of the most important minerals in the body. It helps to regulate fluid balance, muscle contractions and nerve signals.

In short, when looking for an effective and bioavailable formulation, first look for the type of vitamin C that they use. Look for calcium ascorbate, zinc ascorbate, chromium ascorbate and potassium ascorbate. These are the highest quality vitamin C sources and are the most bioavailable. When it comes to dosage, ensure that the brand offers at least 1000 mg of vitamin C, like the dose found in every sachet of Ener-C Multivitamin and SugarFree Multivitamin formulas.

Lindsay Mustard is a Holistic Nutritionist, foodie and firefighter-in-training with a burning passion for health and fitness. In her nutrition practice, Lindsay works with clients to craft a unique plan that is tailored to their specific health goals using a natural, whole food and supplement approach.

good HEALTH
ADVERTISEMENT 29 | January & February 2023

Siete Grain-Free Taco Shells

Everything you love about tacos is now available in a grain-free vegan taco shell. The texture, the crunchiness, the classic taco aroma and everything about hard taco shells is still the same but with added nutrition. The unique blend of cassava, pumpkin and avocado oil adds a boost of nutrients to your tacos.

Made in Canada

Komo Comfort Foods Mac & Greens

OUR BISTRO Rise & Shine Smoothie

Pineapple, spinach, avocado and a hint of ginger blended with oat milk and Prairie Naturals Morning Rise & Shine. It might be the best part of your day. Available in the Bistro until March 1st.

Is there anything more comforting that baked mac and cheese? This plant-based cheezy, creamy, ooey-gooey Mac & Greens is an all-time classic mac and cheese with a wholesome twist. Made with a cheezy oat sauce, basil pesto, greens including spinach, parsley and edamame. Topped with garlicky panko breadcrumbs for extra goldenness and texture. Family size available in the freezer.

Luda Vegan No Chicken Broth

Made in BC

in BC

Verily Kitchen Whole Food Sauces

Sauces made from whole food plant-based ingredients packed full of delicious flavour and nutrientdense ingredients. Pairs well with pasta or anything that needs a saucy boost. Available in Hemp Seed Pesto, Cashew Alfredo and Coconut Rosé.

GOOD STUFF IN-STORE New When you bring your own bag, you’re helping to protect and restore habitat right here in BC. So far, our program has raised $120,683.54 PROTECT OUR LAND Save a Bag
Made
Create a homemade tasting broth in minutes with all the flavour of a traditional chicken stock but without the chicken. Gluten-free and plant-based, it will help you create flavourful dishes that will bring a chicken flavour and appearance enhanced with spices to your soups, sauces or gravies. PROUDLY SUPPORTING
Kelowna 1876 Cooper Road 250.762.8636 West Kelowna 3480 Carrington Road 250.707.3935 Langley 19880 Langley Bypass 778.278.1300 White Rock 15180 North Bluff Road 778.291.1321 Kamloops 1350 Summit Drive 250.314.9560 Penticton 1770 Main Street 250.493.2855 Vernon 3400 30th Avenue 250.260.1117 Open seven days a week. naturesfare.com Let’s keep in touch! Follow us on Instagram, Facebook and YouTube. Start Your New Year Off With Support Book your appointment today. Scan or visit naturesfare.com Ready to take charge of your wellness? Get answers to your health questions and advice about simple diet changes and supplements that can help you feel your best. Free 30-minute nutrition appointment in-store or online.
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