The Good Life - Health Reset

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THE

LIFE January & February 2024

Health Reset

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Back to Basics: Let’s Talk Fibre 15

Balm Squad 19

Why You Can Ignore the Nutritional Facts Panel 25

Contents

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good HEALTH

good FOOD

11 Nutritionist Notes: 4 Supplements You Should Take Every Day

8 All Wrapped Up

14 The Science of Collagen

10 Sweet Circles, Big Smiles Recipe: Apple Cider Doughnuts

15 Back to Basics: Let’s Talk Fibre 21 Nutritionist Notes: The Seed Oil Contr-OIL-versy

good FEATURE 5 Dry January: Build a Great Alcohol-free Bar for Success It’s a great time to take on the challenge of swearing off alcohol for the month of January. There’s never been a wider selection of non-alcoholic drink options to choose from and mix with.

Recipe: Non-Alcoholic Moscow Mule

23 The Skinny Herb?

good SELF-CARE 19 Balm Squad: Lip Balm Craft

good TO THE EARTH

25 Nutritionist Notes: Why You Can Ignore the Nutritional Facts Panel 29 DIY Essentials: There’s an Immuni-tea Bomb for That

Recipe: Tofu Cashew Lettuce Wraps

27 Meet the Farmer: Grass Root Dairies

IN EVERY ISSUE 4 Get the Good Stuff 30 New Good Stuff In-Store The Good Life the Magazine of Nature’s Fare Markets

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Our calendar JANUARY & FEBRUARY 2024 WELLNESS WEDNESDAY

LET ’S TALK: METABOLISM

Wine, Women & Well-Being

Healthy Gut, Healthy Weight

This shopping and education event is an opportunity to connect with local wellness-based businesses, learn about their products and services, and hear tips for a health-focused year. Tickets are $35 via Eventbrite.

Join Dr. Jacqueline Cooper, ND, from Garden of Life to find out what’s really slowing your metabolism and how to get things back on track.

WHEN & WHERE:

January 23 | Online

January 17 | Vernon

WHEN & WHERE:

LET ’S TALK: NUTRITION LET ’S TALK: NUTRITION

Serve Yourself: A Nutrition Reset Is 2024 your year for living intentionally and proactively? Since meals happen multiple times daily, join Angela Wright, Certified Nutritional Practitioner and learn how taking control of your food choices and eating habits is an excellent way of being mindful.

WHEN & WHERE:

Feed Your Heart Join Jen Casey, Certified Nutritional Practitioner to learn how to optimize your diet with heart-healthy foods.

WHEN & WHERE:

February 1 | White Rock LET ’S TALK: NUTRITION

Eating Well for Less

January 17 | West Kelowna

Join Lisa Aschenbrenner, Registered Holistic Nutritionist to learn how to make your pantry and fridge last longer with great recipes and positive results.

January 24 | Kelowna LET ’S TALK: NUTRITION

Blood Sugar Balancing Act

WHEN & WHERE:

Join Kelly Aiello, Registered Holistic Nutritionist to learn how your nutrition choices impact your blood sugar levels and overall health.

WHEN & WHERE:

February 21 | Vernon LET ’S TALK: SUPERFOODS

Rest and De-stress with Mushrooms Spend some time with mushroom expert Jerry Angelini, from Host Defense Mushrooms and bring mushroom superfoods into your routine for stress relief and wholebody wellness support.

January 17 | Kamloops

WHEN & WHERE:

February 26 | Kamloops February 27 | Langley MORE EVENT DETAILS:

naturesfare.com/upcoming-events

The health and well-being 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.

Missed an event?

Check out our YouTube channel to catch up. @naturesfaremarkets

Dates subject to change.

THE

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LIFE

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Marketing Director

Stephanie Thatcher

Content Manager

Chantelle Nuttley

Creative Director

Janna Payne

Copy Editor

Marilyn Fransen

January & February 2024

© 2024 Nature’s Fare Markets. The materials in this magazine are suggestions only.

Nature’s Fare Markets does not guarantee results.

GET THE

GOOD STUFF HOUSEHOLD

Grime Fighter Perfect for individuals seeking to minimize landfill waste and customize their cleaning routine. Harnessing the power of botanical extracts, this remarkable product effectively degreases and deodorizes surfaces, offering a sustainable cleaning solution. Say goodbye to harmful chemicals and embrace a cleaner, greener approach to your cleaning routine.

Made in BC

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Made in BC

SUPPLEMENT

Glucose Goals Balanced blood sugar levels are important for not only preventing and treating diabetes, but also play a key role in weight management. But balance can be tricky to accomplish, especially if insulin resistance is in play. Berberine is a 100% plant derived chemical compound found in plants like barberry, goldenseal and phellodendron. It works by helping increase the body’s sensitivity to insulin, which helps balance blood sugars and for many improves weight loss efforts.

Preferred Nutrition Berberine

PERSONAL CARE

Unmasking Radiance Unlock the power of this ceramide-rich formula, specially crafted for the winter months. Witness its transformative effects as it works to plump your skin, while simultaneously addressing discoloration, age spots and fine lines. Get ready to embrace the radiance brought by the dynamic trio of vitamin C, bakuchiol and vegan collagen, as they brighten your complexion and nourish your skin’s moisture barrier.

LOA Botanical Recovery Mask

ANNOUNCEMENT

Single-use Plastic Items Many of us at Nature’s Fare Markets are feeling a little sad to say farewell to our compostable shopping bags and packaging for our products.

the most environmentally friendly versions available.

Our compostable produce bags are not affected by this legislation, so we still offer those in store.

Doing what’s right for the earth is a huge part of who we are and our compostable shopping bags and compostable containers for our Bistro and Grab ‘n Go were a sturdy and eco-safe solution.

Of course, BYO Bag is always best, and here are some other options to help lighten your footprint:

Sadly, under the federal legislation on single-use plastic items, as of December 20, 2023 we can no longer purchase these compostable shopping bags and compostable containers for our Bistro. We will now transition to 100% recyclable containers—choosing

• Purchase a Nature’s Fare reusable bag or bring your own.

• Ask for a box at the checkout. We’ll do our best to keep these stocked and handy.

• Skip the lid on your Bistro coffee or smoothie.

Thank you, friends! We’re so grateful for all the ways you’ve contributed to this journey.

The Good Life the Magazine of Nature’s Fare Markets

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good FEATURE

Dry January Build a Great Alcohol-free Bar for Success It used to be that at parties, the options for those who did not want to drink were pretty limited and boring: fizzy water, pineapple juice and the standard sodas. These days, with a whole movement around zero-alcohol beverages, there are a lot more choices out there: everything from BC-made alcohol-free wine to 0% craft beer to margarita mocktails in a can. Some of the best are made right here in Canada, and they taste just like the real thing.

S

o, whether you’re cutting back yourself or you want to be a more inclusive party host, Dry January is the perfect time to discover no- and low-alcohol (NoLo) products, and stock your bar the same way you would your full-proof offering. With some mixes, cocktails, beer, wine and a few experimental bitters and garnishes, you are all set to entertain sans alcohol.

What is ‘Dry January’?

This is when people take the whole month to avoid drinking alcohol.

As many of us wind down from a season of indulging, taking a break from alcohol is a great way to support our health and well-being goals.

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January & February 2024

Better sleep and improved focus, energy and mental health all seem to be good reasons to abstain.

Going alcohol-free for a period also allows us to reflect on our relationship with alcohol. Taking a mindful approach to abstaining for the month and paying attention to how your body feels will make for a more curious and compassionate Dry January experience.

Get creative and step up your bartending game! Building your very own NoLo bar is the perfect opportunity to explore new flavours and drink combinations without the fear of a wild hangover. Don your bartending apron and get ready to impress as you confidently ask the age-old question: Shaken or stirred?

Let’s mix things up and indulge in the art of cocktail making!

Embrace Dry January Be clear about your reasons for going dry.

Get your friends together and make it a tasting experience with some of the latest releases in zero alcohol wine, craft beer and mocktails.

Find the best alternative for your go-to drink so you can still enjoy the flavour you love.

Build your bar and experiment with new weekly recipes (and food pairings too).

The Art of Building a Non-Alcoholic Bar

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Mixes & Sparkling Water The fizz factor always takes non-alcoholic drinks to the next level. Soda water is the perfect foundation for any beverage, infusing each sip with a touch of pizzazz.

We love: La Croix, Fevertree Tonic Water, Daydream

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Syrups, Citrus & Bitters The perfect cocktail stands out by expertly balancing sweetness and acidity. In addition to traditional spirits, elevate the flavour profiles with the infusion of flavoured sparkling waters, citrus oils and even bitters.

We love: Avec

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Non-alcoholic Wine No need to rely on sparkling juices for special occasions anymore!

Crafters have mastered the art of traditional winemaking using locallygrown grapes while completely removing the alcohol. Experience a wide range of flavour profiles, varietals and even bubbly options that perfectly complement every meal and celebration.

We love: Ones Wines, Proxies

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Non-alcoholic Beers & Ciders If you’re a fan of craft beers or ciders, then the current non-alcoholic options are an absolute game-changer. Countless traditional beer and cider enthusiasts have embraced the art of crafting their own brews, tailored to suit every flavour preference.

We love: Lass Chance Ciders, Athletic Brewing

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Garnishes and Glassware Get fancy with it! Second to flavour, any standout cocktail has a memorable garnish and presentation. Impress your guests with a unique garnish and stylish glassware. Don’t be afraid to experiment with new ice molds and kitchen tools. Embrace your inner bartender and make each cocktail uniquely your own.

Continued on page 7 The Good Life the Magazine of Nature’s Fare Markets

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NON-ALCOHOLIC MOSCOW MULE The ultimate spicy and refreshing mocktail, ideal for a chill winter evening.

Plus, the mugs and garnish are a must for memorable presentation.

Ingredients 1–2 tbsp fresh lime juice 1 tbsp agave syrup ¼ cup Fentimans Soda Water 3–4 mint leaves, torn (optional) ¾ cup Reed’s Craft Ginger Beer crushed ice 1 lime, cut into rounds Instructions 1. Add lime juice, soda water, agave syrup and mint leaves to a copper mug.

2. Fill the cup halfway with ice and pour the ginger beer over the ice.

3. Garnish with mint leaves and a lime round.

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good FOOD

All Wrapped Up Created by Robin at Greens, Eggs and Yams

These vegan lettuce wraps will bring a sweet and savoury crunch to your day. Crispy tofu, roasted cashews and garlicky vegetables are paired with a ginger sesame sauce in fresh, crisp lettuce wraps. Top these crunchy bites with green onion, cilantro and a little squeeze of lime juice. This recipe comes together rather quickly and the end result is a flavour-packed explosion.

Continued on page 9 The Good Life the Magazine of Nature’s Fare Markets

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Tofu Cashew Lettuce Wraps Serves 2–3 | 30 minutes Tofu 1 pkg (350 g) extra firm tofu, cubed 1 tbsp arrowroot starch 1 tbsp avocado oil Ginger Sesame Sauce 3 tbsp maple syrup ¼ cup tamari 2 tbsp rice vinegar 1 tsp sesame oil 1 tbsp fresh ginger, grated ½ tsp arrowroot starch ¼ cup water

1. Make the tofu. Cover the tofu in a towel and lightly press for at least half an hour by placing something heavy on top, to remove some of the excess liquid.

2. Preheat oven to 400°F. Line a baking sheet with parchment paper. Toss the tofu in a bowl with arrowroot starch. Add in the oil and toss to coat. Place the tofu on the prepared baking sheet, leaving space between each piece. Bake for 15–20 minutes, flipping halfway, until slightly golden. Remove from oven and set aside.

Vegetables 1–2 tsp oil of choice ⅓ cup roasted cashews, 3. Make the ginger sesame sauce. Add all the sauce finely chopped ingredients to a bowl and whisk to combine. Set aside.

2 medium carrots, peeled and thinly 4. Make the vegetables. Heat a small amount of oil in a pan sliced over medium heat. Add the pepper, carrots and garlic.

1 red pepper, thinly Sauté for a few minutes. Add the roasted tofu, cashews sliced and sauce. Cook for a few minutes until the sauce has 2 garlic cloves, minced thickened slightly. If the sauce doesn’t thicken, add ½ tsp of starch. Set aside.

1 head lettuce (iceberg or butter is preferred) 5. Assemble. Tear the lettuce into large pieces. Place a few Toppings spoonfuls of the tofu mixture into the centre of each piece cilantro of lettuce. Top with cilantro, green onion and a drizzle of green onion lime juice. Roll up and enjoy immediately. lime, cut in half

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

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good HEALTH

Sweet Circles, Big Smiles Created by Earth’s Own Doughnut worry, we’ve got a delish as-heck winter dessert that is so a-glaze-ing, it will totally become the apple of your eye! Ok... enough with the bad puns—who else is in the mood for some apple cider doughnuts?

Apple Cider Doughnuts Serves 6 | 1 hour Doughnuts 1 cup apple cider ⅓ cup brown sugar ⅓ cup cane sugar ¼ cup melted Earth’s Own Dairy Free Butter ¼ cup unsweetened apple sauce 1 tsp vanilla extract 1 tsp baking powder ½ tsp baking soda 1 tbsp cinnamon ¼ tsp allspice ¼ tsp nutmeg powder ¼ tsp ground ginger ¼ tsp cardamom powder ¼ ground cloves ¼ tsp salt 1 ½ cups white flour Glaze 1 tbsp brown sugar 2 tbsp Earth’s Own Almond Unsweetened Original 1 cup plant-based powdered sugar

1. Add apple cider to a pot over high heat. Once boiling, reduce the heat to medium and simmer until reduced to ½ cup—about 15–20 minutes. Let cool.

2. Preheat oven to 350°F and get to work on your batter! Mix all the doughnut ingredients together, except the flour, until well-combined. Slowly mix in a little flour a little at a time until combined and you end up with a thick batter. Don’t worry, that’s what we want!

3. Grease your doughnut pan. Divide batter evenly between doughnut cups. Bake for 15 minutes. Let cool to room temperature before glazing.

4. Now it’s time for the glaze! Whisk all the glaze ingredients together in a bowl big enough to dip, and get to glazin’.

Made with Earth’s Own Almond Unsweetened Original and Earth’s Own Dairy Free Butter The Good Life the Magazine of Nature’s Fare Markets

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good HEALTH

NUTRITIONIST NOTES

4 Supplements You Should Take Every Day Written by Lisa Aschenbrenner

T

his is a very common question. I really enjoy helping people do a supplement review when they bring in a box or bag full of bottles or have lists of vitamin inventory to question. Heck, I even have a few boxes full of supplements myself.

So, what supplements are you really in need of? First ask, are you in health maintenance mode or are you in health recovery mode?

What are you struggling with and what are your symptoms? While it is optimal to be proactive and have supports in place before an issue happens, as it’s always easier to maintain health than to get it back, there are times we have unwanted symptoms that tell us we are out of balance. When this “out of balance” happens, those symptoms give us hints to investigate the root cause and how to improve that area to remove the symptom.

It is the new year and many are planning to start new and fill their cupboards with wellness supplements, but stop at the question: what should I be taking? | HEALTHY START |

Diet Basics 1. Supplements cannot fix a diet lacking in a strong foundation.

2. Consuming a good amount of filtered water each day is crucial.

3. Remaining symptoms after a diet adjustment are often from one of two things, and it all comes down to finding a balance: • Too little of certain foods that are important for nutrients (e.g., vitamin C) • Too much of something that is causing issues (e.g., sugar) 11

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January & February 2024

My best advice ever was ‘one thing can change everything.’ It is true and I see it often! If we improve one key part of a root cause, it can have a ripple effect to resolve a number of things. That is where this detective work is so exciting!

Basic supplements that are helpful to most people on a regular basis are vitamin C, vitamin D, magnesium and omega-3 fish oil.

Extensive research and insights from myself and other nutrition experts consistently highlight their significance. Let’s delve into the specific details and advantages of these essential vitamins and minerals.

| HEALTHY LIFESTYLE |

Supplement Support

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| Vitamin C

Vitamin C is an essential nutrient which means it cannot be produced by the body. Therefore, we must obtain it through our diet or supplements. It plays a role in both maintenance and recovery.

Benefits include: • Powerful anti-oxidant to defend your cells against environmental damage; • Helping to decrease the duration of colds and flu; • Wound healing; • Use in collagen production, helping improve the health of skin, bones and eyes; and • More is being studied on vitamin C’s benefits in heart health and cancer.

If you feel a cold or flu coming on, taking 1,000 mg a few times a day can be a helpful addition to your immune system army.

Tip: Take vitamin C supplements with food—especially foods high in iron because vitamin C helps with the absorption of iron.

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| Magnesium

Magnesium is a vital mineral that plays a pivotal role in maintaining overall health. It actively participates in more than 300 biochemical

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There are a few other supplements that are commonly needed due lifestyle realities that can impact our heath such as illness, stress, fatigue, pain, and certain medications like antibiotics, to name a few.

| Vitamin D3

Vitamin D has been extensively studied and consistently shown to provide enhanced protection against a variety of health conditions including heart disease, cancer, diabetes, depression, as well as infections and viruses.

Benefits include improved: • Immune cell function including fighting against infection and viruses; • Bone and skin health; • Blood sugar balance; • Blood pressure; and • Nervous system/brain: mood, memory and learning.

Besides getting vitamin D from sun exposure, vitamin D3 can also be found in cod liver oil, fatty fish and in various levels/forms in different mushrooms.

Tip: Take vitamin D supplements with meals that contain fats so it can be fully absorbed. functions within the body. Due to its deficiency in many individuals, it is advisable to consider its supplementation to assess potential improvements in key health issues, such as: • Regulating heartbeat rhythm; • Neurotransmitter functions; • Bowel regularity; • Bone and skeletal health; • Nerve, muscle and tissue function; • Energy due to metabolism and

These additional supplements are good to look into after getting your diet fixed and the basic supplements mentioned in place: B Complex stress, metabolism, nervous system Zinc immunity, building/healing, digestion Probiotics immunity, gut health Digestive Enzymes gut health, absorption of nutrients Looking at symptoms to determine areas of need to address nutrient deficiencies can take some detective work, but the benefits are immense.

Talk to a nutritionist or a Nature’s Fare Markets wellness team member to help you find possible solutions for symptoms you may be experiencing.

enzyme function; and • Improved relaxation and better sleep.

Tips: Take magnesium before bed to help relax and sleep. Magnesium chelated with glycine or bisglycinate is best for absorption, for issues with muscles, headaches, relaxation, etc. Magnesium oxide is best for constipation and acid reflux issues. Magnesium citrate may have a laxative effect.

Continued on page 13

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Getting a balance of 1:1 omega-3 to omega-6 helps to turn your body from a pro-inflammatory to anti | Omega-3 Fish Oil -inflammatory state, due to inIncorporating healthy fats into our creased omega-3. Increased omegadiet is essential, particularly omega 3 intake is often beneficial with: 3-6-9 fats. Omega-9 fats are con• Health and function of heart sidered non-essential because our and cardiovascular system bodies can produce them internally. and cholesterol; Meanwhile, omega-6 fats can often • Brain development and improved be obtained in sufficient quantities mood and memory; from food sources such as meat, • Cell membranes and the ability to poultry, eggs and vegetable oils. move nutrients in and wastes out However, omega-3s are essential of cells; and must be consumed through our diet. Therefore, prioritizing • Children’s development in mood, omega-3 intake is crucial for mainattention and coordination, taining a well-balanced diet. starting at pregnancy;

• Allergies and immune function; and • Reduced inflammation—the root cause of all diseases— across all areas of the body, including countering arthritis or really any “-itis”.

Tip: Start with the recommended dose and ensure you are properly digesting fats for optimal absorption. A greasy film in the water after a bowel movement indicates the fats are not being broken down enough to absorb. Try stimulating your liver/bile with bitter foods and 1 tsp of apple cider vinegar or fresh lemon in drinking water.

Lisa Aschenbrenner, rhn has been Registered Holistic Nutritionist (RHN) since 2013. Her focus started with children’s health and development including digestion, illness, allergies, neurological, sleep and mood challenges. Her passion is finding the root cause of issues related to diet, nutrients and lifestyle using whole foods and great recipes for positive results.

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

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good HEALTH

The Science of Collagen Written by Organika component of muscle tissue, and supplementation may help to improve muscle mass and strength.

• Supporting gut health: Collagen contains amino acids that can help support the lining of the digestive tract, which may help to improve gut health and digestion.

Benefits from supplementing with hydrolyzed collagen peptides are being noticed within a 4–6-week window.

Who is Collagen for?

C

ollagen is a protein molecule made up of amino acids. Collagen’s main function in your body is to provide structure in your tissues.

It’s responsible for skin elasticity as well as joint and cartilage health. It also supports the bone matrix and bone density.

other age-related issues. Because of this, collagen supplements and treatments have become popular in recent years, as they may help to improve the appearance and health of the skin, nails, hair, bones, joints and other tissues.

What is the science behind collagen?

• Improving skin health: Collagen helps to improve skin elasticity, hydration and firmness, which can reduce the appearance of fine lines and wrinkles. It also improves hair health and nail strength.

Collagen peptides have been studied and are known for:

Collagen is the most abundant protein found in the body and accounts for 30% of your body’s total protein. Though not a complete protein (missing one of the nine essential amino acids, tryptophan), • Supporting joint health: amino acids glycine, proline, and Collagen is an important hydroxyproline contribute to 57% of component of cartilage, which total amino acids in collagen. cushions and supports joints, reducing joint pain and stiffness.

Collagen is known for its unique properties, such as high tensile strength and resistance to stretching. It also has important roles in wound healing and tissue regeneration. As you age, the production of collagen decreases, which can lead to wrinkles, joint pain and

• Strengthening bones: Collagen is a key component of bone tissue, and supplementation may help to improve bone density and reduce the risk of osteoporosis.

• Promoting muscle mass: Collagen is a major

* AC NIELSEN, 52WKS NAT’L GDM, NATURAL HEALTH SUPPLEMENTS AS OF DECEMBER 31ST, 2022

Collagen is for everyone. The exact age that our collagen production begins to decline will vary from person to person, but it usually starts around the age of 25. Once collagen starts to decline, the body will produce approximately 1% less collagen per year.

Organika’s Original Enhanced Collagen is Canada’s #1* collagen powder and is a clean, single-ingredient formula, sourced from grass-fed, pasture-raised cattle and free from all hormones, antibiotics, GMOs and gluten. It is flavourless and odourless and can be mixed into your hot and cold drinks or added to smoothies, cooking and baking. Check out Organika.com to learn more!

Christina Chandra, Marketing Manager, Organika A transformative writer with a natural affinity for project and content management, Christina has a special interest in food and health and wellness.

She strives to achieve the company’s vision through articulate and relatable material that is well-researched.

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good HEALTH

Back to Basics

Let’s Talk Fibre

W

hen modifying dietary habits, it is common to focus on analyzing calorie intake and the amounts of added sugars, fats, proteins and carbohydrates. However, one vital nutrient that tends to be overlooked is dietary fibre. While fibre is not a hot topic or buzz word, it is something we should take note of since our fibre intake is not what it used to be. In fact, studies show that a large majority of Canadians don’t even consume half of the recommended daily dietary fibre and our health may be showing it. Adults need 25 to 35 grams of fibre a day to maintain not only healthy digestion and elimination but also balanced blood sugar, cholesterol levels, colon cancer prevention, toxin detox and healthy gut bacteria.

What exactly is fibre?

Fibre is an indigestible carbohydrate derived from plant-based foods that passes through our digestive tract while doing a lot of 15

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January & February 2024

work on its way through. Certain types of fibre dissolve in water, while others do not. The presence of both soluble and insoluble fibre is crucial for maintaining optimal health.

Insoluble Fibre

Insoluble fibre is often the classic image you have when you think of fibre. It is roughage that helps to keep you regular. It helps keep us

Find lots of insoluble fibre in beans.

satiated when we eat and in the end adds bulk to our stool. It’s found in whole grains, nuts and certain veggies, especially broccoli, cabbage and cauliflower. Because of the foods it is found in, it is often the type of fibre that can cause some digestive upset like gas, bloating or constipation (especially if not consumed with its BFFs—soluble fibre and enough water).

Recommended daily fibre intake 1–3 years

14 g

4–8 years

17–20 g 9–13 years

22–25 g 14–18 years

24–21 g 18–50 years

25–35 g 50+ years

21–30 g

Soluble Fibre

Soluble fibre absorbs water into the intestine and creates a gel that supports digestion in several ways. Not only does it act as a lubricant for insoluble fibre, helping keep things running in a smooth and timely manner, it’s the heavy lifter for some of the other health benefits of fibre. Soluble fibre helps slow digestion, supporting blood glucose control while absorbing some fat and cholesterol and preventing them from being digested, thus improving cholesterol levels and supporting weight management.

Soluble fibre is found in some fruits like apples and oranges, vegetables like carrots, oats, barley, lentils and beans.

Apples are a good source of soluble fibre.

How to get more

It is important to eat a variety of fibre-rich foods to get the health benefits of both types of fibre. As with any dietary change, start with small goals, especially with fibre; if you don’t normally eat a large amount and suddenly eat too much too fast, you could end up with some digestive upset.

Keep track of how much fibre your current diet is providing, and if needed, start by increasing fibre by 2 to 4 grams at each meal. And if your daily diet doesn’t allow it,

then a supplement is highly recommended—and don’t worry, fibre supplements have come a long way from the grainy mixes your grandpa may have used. Come in and chat to one of our wellness team members or book a free 30-minute consultation with a nutritionist.

Learn more at himalayawellness.ca

GLUTEN FREE

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good SELF-CARE NIGHT ONE

Exfoliate The most vibrant complexions always have one thing in common: exfoliation.

This is what rids the skin of dead, dull cells—and makes it possible for skincare ingredients to absorb effectively and strengthen the skin barrier.

Select a product based on your age and skin type. Generally, if you have oily or younger skin, a citrus and sugar-based exfoliant cleanser will suit your skin best. If you are over 40 or prone to dry skin, look for a product that contains flower extracts and natural oils.

Start a Skin Cycling Routine

W

hen dermatologist Whitney Bowe, MD first shared the concept of ‘skin cycling’ on TikTok, unlike some trends born on social media, the beauty industry immediately took note. Rooted in dermatology, skin cycling is a routine that cycles between nights when actives are used for deep exfoliation and renewal, and nights when nourishing creams and serums let the skin rest and repair.

How it Works

Instead of layering on everything and anything in the cabinet every night, skin cycling is a more thoughtful, simple and personal approach. And when you’re using high end skincare—such as natural oils with tiny molecules that absorb deeply and leave your skin glowy—less is often more. So, how do you get started with skin cycling so all your skincare can do its best work?

The most popular skin cycling routine is a four-night cycle: exfoliate, retinoid, recover, recover. If you’re new to using powerful actives like leave-on exfoliant cleansers or retinoids, some dermatologists recommend starting by picking one, and a four-night cycle that looks like this: exfoliate, recover, recover, recover. After two or three weeks, if your skin is reacting well, then introduce the retinoid, for example, and the popular fournight cycle.

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LaVigne Illuminating Facial Polish physical exfoliant

Low and slow is the best way to introduce new skincare with active ingredients, especially if your skin needs some extra TLC. Cycling is also a great way to customize your routine with products that suit your skin type and skin needs. If you have sensitive skin or you’re healing irritated skin, you can repeat rest and repair nights as needed.

The Cycle

Derma·E Overnight Peel not actually a peel mask, this is an overnight treatment that is a chemical exfoliator

Derma·E Ferulic Acid Resurfacing Pads a combination of chemical exfoliant and physical exfoliant

NIGHT TWO

Retinoids & Bakuchiol Retinoids, such as the renowned retinol and other alternatives like retinal and bakuchiol, are powerful vitamin A derivatives that work wonders for your skin.

Bakuchiol is nature’s retinol and is much more gentle on the skin than retinol. They unclog pores, enhance skin tone and texture, and plump fine lines and wrinkles.

While using retinoids daily is a common practice, it may be too intense for some, resulting in irritation, purging or peeling. This is why they are recommended to be used in a cycling routine.

Hyalogic Retinol Renewing Serum very gentle

LOA Botanical Recovery Mask contains bakuchiol, nature’s version of retinol. This mask says for daily use but suggest limiting to 2–3 times per week as it has very good active ingredients.

LaVigne Derm Immortelle Bakuchiol Molecular Fusion Mask contains bakuchiol, nature’s version of retinol

NIGHTS THREE AND FOUR

Hydrate & Repair Give your skin the well-deserved break it needs to rejuvenate. Concentrate on hydrating and nourishing your skin microbiome while repairing that protective barrier. During these recovery nights, opt for creams rich in essentials such as peptides, hyaluronic acid and decadent oils. Set aside products with acids and retinols for other nights.

Verum Panthenol Moisturizing Cream with Raspberry Seed Oil Verum Niacinamide Moisturizing Cream with Jojoba Oil

Viva Organics Amaze Cream

Repeat You’ll start the whole cycle over again. Assess how skin cycling is making your skin feel, and adjust as needed.

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good SELF-CARE

Balm Squad LIP BALM CRAFT Created by Jen Kossowan Moisturizing, nourishing lip balm that can be made easily and inexpensively at home? Ummm…yes please! This simple lip balm requires just a few basic ingredients, absolutely no special tools and can be whipped up in less than a half hour. Dry, chapped lips won’t stand a chance this winter!

If you have a collection of tiny jars, cosmetic pots and tins squirrelled away in a closet because they’re too good to recycle, this is the perfect time to reuse them. Just be sure they’re clean and dry—a cycle through the dishwasher will do the trick!

With a few simple ingredients and endless ways to customize the scent, this craft is the best kind of self-care treat.

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Make lip balm makes 2 to 5 pots of lip balm 3 tbsp cocoa butter 1 tbsp coconut oil

1

2 drops vitamin E oil 5 drops essential oil (optional) just enough beetroot power, natural food dye or natural lipstick to add a little colour (optional)

2

1. MELT Add a couple of centimetres of water to the bottom of a saucepan. Measure the cocoa butter and coconut oil to a spouted heat-safe dish. If you’re adding colour to your lip balm, add that too.

Place the spouted dish inside the saucepan and warm over medium heat. Stir frequently until the mixture is completely melted and smooth.

Remove from heat.

3

2. SCENT Stir in a couple of drops of vitamin E oil and any essential oils if you choose.

Essential Oil Combos Vanilla Mint

3 drops vanilla

+

Creamsicle

2 drops spearmint

+

3 drops vanilla

2 drops sweet orange

Lemon Lavender

Cinnamint

+

+

3 drops lemon

2 drops lavender

3 drops cinnamon bark

2 drops peppermint

Essential oil isn’t essential! Cocoa butter smells ah-mazing on its own, so there’s no need to add essential oils if you’d prefer not to. Your lip balm will smell delicious and chocolatey without it.

3. TRANSFER & SET Carefully pour into your containers. Refrigerate 20 to 30 minutes to set, then remove to room temperature and put the lids on securely.

4. ENJOY It sounds too easy to be true, but that’s it! Apply to your lips liberally when needed.

Because of the ingredients, this lip balm’s texture and consistency may change depending on the temperature around you. With enough heat (like when stored in a hot car!), it may even liquify, so just be mindful of that. At room temperature or lower, however, it’ll be perfect.

Jen Kossowan is a kindergarten and grade one teacher and a mom to two gorgeous kids. She’s passionate about education, loves a good DIY project, and can often be found in the kitchen whipping up something delicious. She started Mama.Papa.Bubba. on a whim while living in the Middle East and has been sharing recipes, activities and travels online ever since.

Learn more: mamapapabubba.com | IG: @mamapapabubba

The Good Life the Magazine of Nature’s Fare Markets

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good HEALTH

NUTRITIONIST NOTES

The Seed Oil Contr-OIL-versy

A

re seed oils to blame for increased inflammation, weight gain and poor health? Social media is slathered with critic-oil opinions of specific seed oils recently, so we greased up and slid down the rabbit hole on the topic to help you decide if you need an oil change or not.

What are seed oils and what is the controversy?

There are eight specific oils, nicknamed the “Hateful Eight”, derived from vegetables, grains and seeds that fall under this umbrella, including canola (rapeseed) oil, corn oil, soybean oil, cottonseed oil, ricebran oil, grapeseed oil, safflower oil and sunflower oil. The buzz around these oils is that the fats they contain are toxic, contributing to inflammation that leads to disease in the body.

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Written by Jen Casey Are seed oils really toxic?

As you peruse the oil aisle at Nature’s Fare Markets, your choices are abundant. How do you determine if one oil is healthier than another? The answer: not all oils are equal. The whole grain or seed that these oils in question are derived from might not necessarily be the problem. The process by which these oils are produced and extracted—along with how they are used in cooking methods and then balanced, or not, in the diet—rank higher for concern.

Seed oils contain various amounts of an essential omega-6 fatty acid, called linoleic acid. This fatty acid is not toxic, but a small proportion of it is converted to arachidonic acid in the body, which can have both inflammatory and anti-inflammatory effects. This is not often

an issue in a diet that is balanced with another important fatty acid, omega-3. Research suggests that a majority of the population consumes a diet heavy in omega-6 and little of its anti-inflammatory omega-3 counterpart. This imbalance is what can contribute to inflammation and increased health risks, along with how omega-6-rich foods are prepared.

Seed oils are inexpensive, shelf stable, and are often used in restaurants to deep fry foods. These oils, when heated to extremely high temperatures over and over again, can oxidize and release harmful free radicals. They often undergo chemical processing, deodorizing and bleaching, which leaves them lacking nutritious benefits. For this reason, one would want to limit their use.

Are there benefits to seed oils?

• Because linoleic acid is an essential fatty acid, meaning the body cannot produce it on its own, we must obtain it from our diet. It is a critical component for skin health, the heart, circulation and the production of our cell membranes.

• Seed oils are not a saturated fat, as butter, lard and margarine are, so this makes them a more heart-healthy choice. Plant-based seed oils do have proven benefits of reducing LDL cholesterol and stabilizing blood sugar balance.

• They are more economical than some other oils, such as olive and avocado oils, so you are just fine to keep a variety in your pantry and rotate them for different cooking methods.

Since seed oils, especially canola oil, are more stable at an extremely high smoke point, they do make a good choice for deep frying.

How to include seed oils in a healthy way

As heard in most dietary advice, use in moderation. Before you clear your pantry from all the seed oils, try these steps: • Balance your essential fatty acids by increasing your omega-3s.

Omega-6 fatty acids, like those found in seed oils, whole nuts, seeds and eggs, should be an essential component of any diet, but in moderation and best when you increase your omega-3 foods alongside them.

them with more nutritious oils that are less refined.

• Choose organic and non-GMO oils to ensure your seed oil is of the best possible quality.

Do you need an oil change? Some alternatives to seed oils

Extra virgin olive oil, flax seed oil, coconut oil and avocado oil are nutritious oils to keep on rotation with seed oils. Olive, flax and avocado oils are my choice for salad dressings; coconut oil works well for frying as it can withstand high heat; and grass-fed butter is perfectly fine for baking.

TRUFFLE THINS The indulgence of a truffle in the everyday format of a bar

Key takeaways

You are just fine to occasionally order and enjoy French fries from your favourite restaurant. Don’t take an all-or-nothing approach when it comes to a balanced diet, particularly if you are putting into action what you read on social media. Be wary of these so-called experts, choose to follow sources that have credibility and always do your own research.

Improve your omega-6 and -3 ratio by increasing your intake of whole nuts, seeds and fatty fish, while reducing processed, fried and refined foods.

Choose the right oil for the type of food you are preparing. Before you become too critic-oil, let’s not put all the blame on seed oils for the rise in inflammation and global health problems. The best we can do for our wellness is to stay informed, read labels, make the • Limit fried foods, particularly in healthiest choices possible and not restaurants that use seed oils. be afraid to enjoy a variety of foods When choosing seed oils to use at in moderation. home, limit their use and rotate Jen Casey is a Certified Nutritional Practitioner. She focuses on holistic, diet-free approaches to weight loss and balancing hormones through nutrition and lifestyle.

Learn more: helloholistic.ca | Instagram: @helloholistic.ca

Talk 1-on-1 with a Nutritionist

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

The Good Life the Magazine of Nature’s Fare Markets

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good HEALTH

The Skinny Herb?

Y

ou can’t watch a TV show or scroll your phone without seeing some ad for the drugs Ozempic or Wegovy and other medications for type II diabetes. The recent interest and demand for these medications has less to do with diabetes and more with people seeking it as a weight loss solution. Since 2021 there has been a growing trend of people taking Ozempic and other medications in the GLP-1 agonist family to help them lose weight.

The demand for these medications has spurred shortages and created a craze in the world of Instagram, celebrities and fashion due to its quick weight loss for many. But what do we really understand about the use of Ozempic and do we have many alternatives to offer that are not pharmaceutical?

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Written by Dr. Shelby Entner Ozempic, which is a GLP-1 analogue, helps the pancreas release the right amount of insulin when a patient’s blood sugar is high, which in turn reduces the blood glucose levels. Semaglutide medications like Ozempic slow down how quickly the stomach empties food, which can lead to decreased appetite and weight loss. It also helps to reduce a hormone called glucagon after we eat, and that helps reduce our blood sugar levels.

diarrhea, stomach pain and constipation. Loss of appetite can also lead to less calories available for basic daily requirements and can lead to fatigue. More concerning potential side effects of these medications are pancreatitis and possibly thyroid cancer (only shown in rodent studies, not in humans). So with the risk/reward ratio of these expensive medications being a bit daunting, we look to other possible options to help with weight loss.

For people with diabetes, these GLP-1 medications can be life-saving. For people seeking weight loss support, these medications may have tremendous results. But with the opportunity for weight loss, these medications also have some risks. The most common side effects with Ozempic include stomach problems like nausea, vomiting,

Rivaling Ozempic in the media, berberine has been making headlines as well, as the new “skinny” herb. Berberine is a natural compound that has been used for centuries in traditional western and Chinese medicine. Extracted from the roots and stem bark of plants like Oregon grape and goldenseal, it is a beautiful and

Goldenseal is one plant where berberine is found. vibrant yellow compound which is in a class of isoquinoline alkaloids, and has been traditionally used for its anti-inflammatory and antimicrobial effects. Effective against viruses and parasites, berberine is found in many traditional herbal gut formulas. However, its popularity right now is due to lots of online discussion and some newer research about its effect on blood sugar and potential weight loss.

In terms of blood sugar regulation, berberine has been shown to lower blood glucose levels by activating AMP-activated protein kinase (AMPK), which helps improve insulin sensitivity and decrease insulin resistance. In 2012 in the Journal of Evidence-based Complementary & Alternative Medicine, berberine was shown to be a potent glucose-lowering treatment for people dealing with type II diabetes. In a 2018 journal review in Oncotarget, researchers found that berberine could be as effective as certain medications like metformin for supporting type II diabetes. More recently, a review of 12 studies from 2020 suggested that berberine supplements can potentially impact body weight, body mass index (BMI) and belly fat.

Berberine has also been shown to help lower cholesterol levels in a study back in 2012, with positive changes in total cholesterol and triglyceride levels. An exciting new study that came out in 2020 in The Lancet Gastroenterology & Hepatology journal showed some very promising results for berberine helping to prevent pre-cancerous colon polyps. With all of these

great potential changes berberine can have on lowering inflammation in the gut, increasing insulin resistance, lowering cholesterol and other lipids in the blood and helping to lose a bit of weight, we should all be on it, right? Maybe?

Berberine isn’t a weight loss miracle and it has a much slower effect than medications like Ozempic. It can be an important player in helping to regulate insulin and support weight loss, but has a completely different mechanism than the IGF-1 medications to help regulate blood sugars. In the studies and in clinical practice we have definitely seen it help with weight loss, but it is taken in combination with lifestyle changes, dietary changes and evaluating other potential concerns like poor hormone regulation. It is an herbal medication that can alter the good bacteria in the gut biome (remember it has been historically used as an anti-microbial) so long-term use should be discouraged. And with any new medication or supplement, you should consult with your doctor before adding berberine to your system. I like to discuss it as a supplement for longevity and not just for weight loss. The verdict is still pending as to whether berberine can be a major player in the insulin resistance weight loss world, but we are seeing a lot of promising evidence that it may be helpful. As with any new use of a traditional medicine, we want to evaluate if this is the right tool for the individual. Berberine shows some promise in the world of weight loss, but it is far too soon to crown it “The Skinny Herb”.

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good HEALTH

NUTRITIONIST NOTES

Why You Can Ignore the Nutritional Facts Panel Written by Lisa Kilgour, rhn Do you find yourself squinting at the tiny print on a nutritional facts panel while grocery shopping, feeling completely confused?

You’re not alone.

J

ust looking at the nutritional facts panel can often feel like you’re wandering through a complex maze of data. It’s hard to know what to pay attention to and what’s considered a “good” number or a “bad” one.

Let’s simplify it and look at what to pay attention to and what to ignore completely.

the panel look “good”. For example, something that looks like a single serving package will be listed as two or three servings on the label.

This will make the grams of sugar or calories seem lower than they are. Always look at the serving size before looking any further!

Don’t stress over the trans fat listed on the panel. In Canada, a product can have up to half a gram of trans Seeing Through Nutritional fat per serving and still round it Facts Panels Manufacturers love nutritional facts down to zero on the label. Instead, scrutinize the ingredients for “parpanels, and they know how to use them to their advantage. It’s import- tially hydrogenated oil”—a clear indicator of trans fat content. ant that you can see through their tricks while grocery shopping. They Also, those health claims plasmostly manipulate the panels to tered on the front labels can be make products seem healthier than deceiving. “Low in sugar”, “high they actually are. in protein”, etc. don’t mean the food is any healthier than the next One of the most common spots of product on the shelf without those “tweaking” (a.k.a. manipulation) is the serving size. They’ll often adjust labels. Instead, they’re often a sign that this food was processed more the serving size so the numbers in than others.

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But here’s the truth: the most important information lies in the ingredients list, not the numbers on the panel.

What to Pay Attention to on the Nutritional Facts Panel

Really, you can totally skip it entirely. But there are a few things you could keep an eye on.

Fibre vs. Sugar: For those aiming to manage their blood sugar, always compare the fibre content to the sugar content. If there’s significantly more fibre than sugar, and the product also contains protein or healthy fats, it’s likely to help stabilize your blood sugar.

The RDAs…kinda: The Recommended Dietary Allowances (RDAs) are like the nutritional safety nets designed to keep us from falling into nutrient-related illnesses like scurvy or rickets. These guidelines offer the minimum

“…the healthiest foods are the ones that don’t come with nutritional facts panels or lengthy ingredient lists…”

daily intake of essential nutrients required to prevent these deficiency diseases. But most people want their bodies to be healthy, and not just be a little healthier than having scurvy. So it’s worth noting that RDAs are not necessarily the gold standard for optimum health. They represent only the baseline to avoid deficiencies, not the levels needed to thrive.

Instead of the Nutritional Facts Panel, Focus on Ingredients

The ingredients list is where the really good information lives. And if you ever find yourself struggling to locate the ingredients on a package, that’s a clear sign that the product is likely less processed than most.

Quality products with minimal processing will have fewer ingredients.

When examining the ingredients, keep the following tips in mind: Recognizable ingredients: Ideally, everything in the ingredients list should resemble real food. While there may be some preservatives with complex names, such as tocopherols (which is vitamin E), strive for ingredients that are easily recognizable as food.

Ingredient order: Ingredients are listed from most to least, based on quantity in the product. A trick manufacturers often use is adding multiple types of sugar (instead of one) to push sugar down the list.

For instance, in baked goods, sugar should ideally be at the top of the list, but they might use multiple types (cane sugar, brown rice syrup, honey) to lower their individual rankings. It’s a sneaky trick, so keep an eye out!

Putting it into Practice

Let’s say you’re trying to find a good quality granola. You notice that there are two kinds of sugar: brown sugar and barley malt extract. This is the time to also look at the nutritional facts panel to see how many grams of sugar vs. fibre. Although it may taste delicious, if it has a lot more sugar than fibre, then it might be a tad sweet for your body.

Lastly, let’s not forget that the healthiest foods are the ones that don’t come with nutritional facts panels or lengthy ingredient lists.

We’re talking about those beautiful whole foods: fruits, veggies, nuts, seeds and beans.

Nature’s Fare makes grocery shopping a little easier through their product philosophy. Their strict criteria, which include banning over 500 ingredients, ensure that every product on their shelves is safe for you and your family. They also prioritize non-GMO and organic whenever possible.

Food manufacturers love to keep you confused because a confused shopper is more apt to buy their products. It’s a sad truth. But, armed with a bit of knowledge and knowing that they’re trying to manipulate you, it can be easier to find the best food products for your home.

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

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

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good TO THE EARTH

Nature’s Fare Markets has worked with Grass Root Dairies for over 15 years

Meet the Farmer

Grass Root Dairies

Kathy and Gary Wikkernik

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Behind every bottle of milk that will soon fill your child’s glass at dinner and behind every wedge of gouda about to be sliced for a gathering…is a family farm. The hardworking, passionate dairy farmers and cheesemakers whose products fill our shelves have been carefully selected because they share our values and meet our standards: no added hormones, grass-fed and organic where possible. It takes great care to uphold these standards to make some of the most delicious cheese, butter, milk and yogurt out there. We know it’s important to you, and that’s why it’s important to us to support these local producers.

Grass Root Dairies from Salmon Arm, BC is a wonderful small dairy farm making traditional (and very tasty!) milk, cheese and yogurt for your family’s table.

I

n the fields below the emerald mountains surrounding Salmon Arm, BC, nearly 85 milk cows and calves wander and graze on lush, late-fall grasses.

“We’ve been farming grass feed for 16 years now with no other inputs from off the farm, just our own soils, compost and manure, and water from the well—and every year, my husband says, ‘We’ve never had such nice fields,’” says Kathy Wikkernik, matriarch of the family farm behind Grass Root Dairies.

“The soil is so important.”

In fact, healthy soil is such a critical part of stewarding the land and bringing families fresh, totally natural cheese, milk and yogurt, that five years after the Wikkernik family took over the 45-acre property where Gort’s Gouda Cheese Farm was established, they changed the name to Grass Root Dairies.

One son drives the delivery trucks to distant posts so all Nature’s Fare Markets stores can keep shelves stocked with their ever-popular bottled traditional milk; unique dairy products, like Quark and “Our approach is 100 per cent about the grass, and the roots of the Bulgarian yogurt; and award-wingrass going to the soil. That connec- ning, preservative-free cheeses, tion is so important to our farm and such as Mazuda, Maasdammer and a variety of uniquely spiced it’s how we can make the kind of Goudas. “It means so much to us, grass-fed milk and dairy products to have this connection to customthat we wanted for our kids.” ers through Nature’s Fare.”

Today, five of the six adult A third son manages a recently purWikkernik children help run Grass chased 200-acre farm just down the Root Dairies. The youngest son, at road where a band of 50 ‘A2’ cows age 23, has been cheesemaking for (which have a genetic variation that five years. “I think he’s just about gives their milk a different protein mastered the art already. We’re ratio) produce a bottled milk that proud of him.”

can be easier to digest, even for those with dairy intolerances.

“And there is no further processing,” says Kathy, of milk made at both Grass Root farms. “It comes straight from the cow. People say: ‘Oh, it’s so nice to have such good milk,’ or ‘Oh, that’s what I grew up with on the family farm.’ It’s true. It is tastier.”

In the winter, Grass Root cows eat organic hay while the Wikkerniks carry on with the milking, cheesemaking and planning for another season. “I stand in awe of our children. It’s humbling to know that people love our milk and dairy products so much.”

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good HEALTH

DIY Essentials

There’s an Immuni-tea Bomb for That It’s bound to happen: you wake up one morning and feel the start of a tickle in your throat or an unprovoked sneeze.

Maybe you live with tiny humans who love to overshare their school germs with the whole family; either way you’re getting sick. Stay ahead of the game, grab your blender and a few essential ingredients and stock up on frozen immune-fighting bombs that are safe and effective for the whole family.

Elderberry Bombs Elderberry and vitamin C are a powerful combination to help reduce the duration of colds and flu.

Elderberries are especially beneficial for respiratory infections.

This bomb is a sweeter, milder option suitable for children or those with sensitive tastebuds.

2 oranges, peeled and sliced 2 lemons, peeled and sliced ½ cup pineapple juice ¼ cup fresh ginger, peeled and sliced elderberry syrup

Spicy Immune Bombs A powerful explosion of flavour and immune-fighting properties. Drink to reduce inflammation while fighting bacterial and viral invaders. It’s also a great preventative to sip on to support your immune system.

Honey can be substituted with maple syrup if a vegan blend is preferred. ½ cup fresh ginger, peeled and sliced 2 lemons, sliced (remove the peel from one) ½ cup garlic cloves, peeled

2 tsp ground turmeric 1 tsp cayenne pepper powder ¾ cup honey or maple syrup

1. Add all ingredients to a blender. Pulse until very smooth.

2. Pour 1 tbsp of the mixture into each cup of an ice cube tray. Freeze until solid.

3. To make immunity tea, put one immune bomb into a mug and fill with boiling hot water. Add more bombs if you prefer a stronger drink. Mix well and sip.

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1. Add ginger to 2 cups of boiling water and cook 10 minutes. Set aside to cool. Strain out the ginger pieces and discard, keeping the ginger-infused water.

2. Add oranges, lemons, ginger water and pineapple juice to a blender.

Blend until very smooth.

3. Pour one dose of elderberry syrup into each cup of an ice cube tray*.

Fill each cup with the ginger mixture.

Freeze until solid.

4. To make immunity tea, put one elderberry bomb into a mug and fill with boiling water (use slightly cooler water for children). Mix well and sip. *Note: Since elderberry syrup doses vary by brand, it is important to add the dose directly to the ice cube tray rather than to the ginger mixture to ensure the dosage for each serving is accurate.

New

GOOD STUFF IN-STORE

Haute Foods Chili Oil With Crispy Garlic

Made in BC

A premium condiment that effortlessly enhances any culinary experience, this chili oil boast a perfect balance of flavour and spice.

With the addition of delectable crispy garlic flakes, it adds heat and crunch to every dish.

OUR BISTRO

Rise & Shine Smoothie Indulge in the invigorating blend of pineapple, spinach, avocado and a subtle hint of ginger, impeccably fused with oat milk and Prairie Naturals Morning Rise & Shine. This revitalizing concoction promises to provide a refreshing and nourishing sip, serving as a delightful addition to your daily routine. Available in the Bistro until March 1.

Acid League Vinaigrettes & Condiments

Made in Canada

Welcome to the world of bottled gut-friendly gastronomy! These raw and unfiltered vinegars are carefully fermented using premium fruits, vegetables, herbs and spices. They are then transformed into vinaigrettes, hot sauces and condiments to let your culinary creativity soar.

Bukobaba Essentials Coco Amino A nutritious coconut-based substitute for soy sauce, this is crafted from coconut blossom sap and skillfully blended with sea salt, and then undergoes natural aging without additives.

Its dark and savoury profile resembles a light soy sauce yet is completely free of soy and gluten.

Proxies Non-alcoholic Wines The unique blend of wine grapes, fruits, teas, spices and intricate ferments transcends traditional winemaking. They encapsulate the essence of wine complete with its acidity, body and tannins.

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