The Good Life - July/August 2018

THE Live well. Live organic.

LIFE

FREE

JULY/AUGUST 2018

Going to Waste

Getting Ready for the Next Waste Wave

11

14

22

28

WHAT? MEN HAVE HORMONES TOO?

THE RAW DIET

HEALTHY SUNSHINE & VITAMIN D

BOOST YOUR WORKOUT NATURALLY

CONTENTS G OOD

Feature

8 Going to Waste

G OOD

Health

11 What? Men Have Hormones Too?

17

By: Angela Wright, bsc, cnp, rncp

16 Buddha Baby

By: Dr. Shelby Entner, nd

22 Healthy Sunshine & Vitamin D

By: Lisa Kilgour, rhn

26 The Ultimate FAQ for an Active Plant-Based Life

By: Sonya Looney

GOOD

Fitness

28 Boost Your Workout Naturally

18

By: Rachel Doell

G OOD

Nutrition

14 The Raw Diet

By: Lisa Kilgour, rhn

17 Power Pancakes

By: Bailey Campbell

18 Jackfruit Carnitas

By: Tori Wesszer

19 Water Kefir

26

Recipes: Basic Water Kefir Honey Lemon Ginger Immunity Smoothie

GOOD

Beauty

24 Eating for Beauty

By: Stesha Jordan Puckett

I N EVERY ISSUE 5 Get the Good Stuff 6 Expert Answers 31 NEW Good Stuff In-Store

28

the good life The Magazine of Nature’s Fare Markets | 3

NATURE’S FARE CALENDAR

FREE

SUMMER LOVIN’

― FREE ― WELLNESS

ADVICE

Talk with our nutritionist or naturopath today.

July 14

July 12 July 19

KAMLOOPS

August 11

K�LOWNA

August 14 August 28

P�NTICTON

SOUTH: August 29

July 25 IN-STORE FREE WELLNESS TALK

Sleep Soundly This Summer

July 17 August 9

SPEAKER:

Lisa Kilgour PARTNER: Botanica July 17

Kamloops

July 18

Kelowna

LANGLEY

August 15

V�RNON

August 23

WHITE ROCK

July 10 July 17 July 24

August 13 August 27 August 20

Book your appointment naturesfare.com

Dates subject to change.

Check online for event details: naturesfare.com

SALE FLYER Find our flyer in-store or at naturesfare.com SALE START DATES

July 5

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July 19

August 16

100%

SALE FLYER © 2018 Nature’s Fare Markets. The materials in this magazine are suggestions only. Nature’s Fare Markets does not guarantee results.

August 30 4 | July/August 2018

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THE

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READ

WATCH THE MORE OF LESS

by Joshua Becker Most of us know we own too much stuff. We feel the weight and burden of our clutter, and we tire of cleaning and managing and organizing.

While excess consumption leads to bigger houses, faster cars, fancier technology, and cluttered homes, it never brings happiness.

Rather, it results in a desire for more. It redirects our greatest passions to things that we can never fulfill, and distracts us from the very life we wish we were living.

ROTTEN Netflix Original This 6-episode series highlights the major hidden issues with the food industry. Local farming is fading as profit margins decide what food makes it to our plates. The new Netflix documentary series Rotten exposes the fraud, corruption, and the consequences on our health of today’s global food industry.

Nobody’s hands are clean.

Live a better life with less. the good life The Magazine of Nature’s Fare Markets | 5

EXPERT

s r e Answ

with Dr. Jen

Q Dear Dr. Jen,

What do you suggest for a natural sunscreen?

—D.P., Surrey

A

When choosing a sunscreen, choose one that is broad spectrum, in other words, one that states that it protects against both UVA and UVB rays. UVA is ultraviolet radiation that penetrates deep into the skin and causes damage resulting in age spots and wrinkles. UVB makes skin red and contributes to burning. Both can lead to skin cancers so always choose a broad-spectrum sunscreen that is at least SPF 30. Look for an all-natural sunscreen from your local health food store so you aren’t adding unnecessary damage to your skin from chemicals.

Look for a broad spectrum sunscreen that protects against both UVA and UVB rays.

Q Dear Dr. Jen,

Taking magnesium citrate before bed can help you get a better night’s sleep and prevent muscle cramps.

DR. JENNIFER DYCK is a naturopathic doctor, health educator for Natural Factors, and public speaker with a passion for empowering her patients to achieve optimal health.

Dr. Jen has special expertise in treating digestive complaints, hormone imbalances, and brain-related health conditions. She has a busy active practice at Brix Wellness Clinic in Kelowna, BC.

6 | July/August 2018

I’m pretty active and have been experiencing muscle cramps for several weeks, that all started when the weather got warmer. Even though I drink lots of water and eat bananas and avocados, I can’t seem to make them go away. Can you help?

—S.M., Kelowna

A

We all know that we sweat when we are active, and that we sweat even more when the temperature outside rises. Water is important to rehydrate us, but without the proper mineral support, especially in electrolyte form, the water we drink won’t stay in our cells where we need it. One important electrolyte is potassium, which you are consuming when you eat bananas and avocados, which is great!

But another really important electrolyte—one that many of us are more significantly deficient in—is magnesium. Magnesium is important for over 300 biological processes in the body, one of which is the relaxation of muscles. It competes with calcium to allow the muscle to go from a contracted state to a relaxed one. If we don’t have enough magnesium in our muscle cells, relaxation is incomplete and we will get a twitch or a cramp. I personally take a powdered magnesium citrate supplement in warm water every night before bed to prevent those pesky stress-related eye twitches, and as a bonus it is excellent in helping get a better night’s sleep.

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GOOD

Feature

Going to Waste Getting Ready for the Next Waste Wave

T

en years ago, when the Conference Board of Canada did their first waste study, Canada ranked last out of 17 countries… and not much has changed.

But a new wave is coming, with legislation to ban single-use plastic bags and straws. You can make a difference right now, by choosing reusable alternatives in your daily life.

Just Notice Most of us move in automatic mode, so here’s a weekend project: just notice how many times plastic moves through your hands. Bring your attention to what you 8 | July/August 2018

Oh, our wicked, wasteful ways! Since the ‘80s as our disposable incomes have steadily risen, so has our consumption, and our love of the convenient and the disposable. When it comes to waste, we’ve been behaving very badly.

touch and use. How much is used once, then discarded?

One Small Change Change isn’t easy. We are creatures of habit and our culture is all about convenient consumption: what we have, eat, drink, and wear. We leave a trail of garbage, and because our municipalities are so efficient at whisking it away, we think the problem’s solved. It’s not.

Pick one thing from the list and do it consistently. Tally up the impact, then pat yourself on the back for making a heroic save from the landfill.

THERE IS NO SUCH THING AS ‘AWAY’. WHEN WE THROW ANYTHING AWAY, IT MUST GO SOMEWHERE. —Annie Leonard, The Secret Life of Garbage Men

CANADIANS USE FAR TOO MUCH ENERGY AND WATER, AND PRODUCE MORE GARBAGE PER CAPITA THAN ANY OTHER COUNTRY ON EARTH.

10 Everyday Ways To Reduce Waste

—Waste Generation study, Canadian Conference Board of Canada

What is Waste?

Whatever we put into garbage, recycling, and compost bins for collection is considered ‘municipal waste’… from households, commerce and trade, office buildings, institutions and small businesses, yard and garden…street sweepings, the contents of litter containers, and market cleansing waste…either put into a landfill, incinerated, recycled or composted. —Organisation for Economic Co-operation and Development (OECD)

say NO Beverages in plastic bottles: water, juice, milk, soda

Glass only

Single-use plastic bags

Take your own cloth bag or use none at all

Plastic-wrapped produce

Bulk or loose items

Use your own stainless steel or glass container

Bonus: Bring your own reusable bags

Get Organized A simple tool kit—at home, in the office, in your car—makes change easy.

say YES

Paper napkins

Cloth napkins

• Cloth shopping bags, large and small, to carry purchases home, and to hold bulk items

Plastic toothbrush

Bamboo toothbrush

For Take-Out:

Coffee pods

Freshly ground coffee in a press

Tea bags

Loose tea

Disposable wet wipes, cleaning cloths and mops

Natural fibre, washable cloth

Plastic cutlery

Take your own bamboo cutlery

Straws

Use none or use a stainless-steel straw

Stir sticks

Use wood or a metal spoon

Polyester and other synthetic clothes

Natural fabrics—organic cotton, silk, wool

For Shopping:

• Stainless steel water bottle • Reusable mug • Stainless steel straw • Bamboo chopsticks or a spork • Stainless steel tiffin boxes or reusable lunch and snack containers

Bonus: Use vinegar, hydrogen peroxide or alcohol to disinfect

• Cloth napkin

Use, Re-use, and Re-purpose Before tossing anything, think how it can be re-used or re-purposed.

• Bags from frozen fruit and veggies are ideal to freeze meals, soups and stocks.

• Wash and re-use bread and other plastic bags to double-wrap frozen items, pick up doggie doo, hold your wet swimsuit, or wrap sandwiches.

• Hard plastic containers—like the ones pre-packaged mushrooms or cookies come in—make great drawer organizers, or for art, desk, or hardware supplies.

• Re-use wrapping paper and cut up cards for gift tags.

the good life The Magazine of Nature’s Fare Markets | 9

Think Differently Stop! Before you buy anything, ask yourself if you really need it and if there’s a better option:

“BUY LESS, CHOOSE WELL.” —Vivienne Westwood

• Shop thrift stores and garage sales.

• Look for items not made of, or wrapped in, plastic.

• Trade with a friend.

• Repair or restyle.

Reasons to Rethink • This planet is the only home you’ve got. Treat it with the same care and respect as your house.

P!

• Plastic is everywhere now: in our water, our bodies, and our wildlife.

EU

PIL

WASTE

• Polyvinyl Chloride (#3 PVC), Polystyrene (#6PS), and Polycarbonate (#7 Other). PVC is found in many products and causes much environmental damage. PS contains styrene which is toxic to the brain and nervous system. PS contains BPA. • Only about 10% of plastic is recycled and 94% of plastic ends up on the ocean floor.

• Chemicals like BPA and phthalates used to make plastics and resins are known endocrine disruptors.

• It takes 100 years for plastic bags to break down if they are exposed to light and air (which doesn’t happen when they are buried in a landfill). And then they only break down into tiny particles.

It adds up…

Imagine taking all the plastic grocery bags you accumulate this week and tossing them in a heap the middle of your living room…

One Year, All the Things…

Now imagine adding to this heap every bit of waste that comes your way, every day, for a year: shopping and produce bags, food wraps and wrappers, tired toothbrushes, broken tech gear. Pile on your milk bottles, peanut butter jars, spent mascara, and lipstick tubes. Takeout containers and disposable mop pads. (You should have a nice pile by now.)

Replacing your couch? Tired of that polyester blouse? On they go. Now how about the leftovers you never got around to, or the apple rotting in the bowl? Balloons from the party, old greeting cards, and the plastic tablecloths from the dollar store. Empty toothpaste and hand cream tubes, beverage and shampoo bottles, and household cleaners.

What if it was your responsibility to deal with that pile?

Chances are, you’ll think twice about what you accumulate.

• Disposed waste contributes to habitat destruction, surface and groundwater pollution, and other forms of air, soil, and water contamination. Incineration creates toxic substances, while landfills emit methane (which contributes to global warming) and other gases.

• You’ll save money!

LEARN MORE

GET INSPIRED

What Can Be Recycled recyclebc.ca/what-can-i-recycle/

www.paredownhome.com

Retailer Takeback Programs http://www.rcbc.ca/recyclingprograms/retailer-takeback#Plastic%20Bags

www.greenindyblog.com

www.myplasticfreelife.com www.goingzerowaste.com www.mindfulmomma.com

Plastic Bag Returns www.myplasticbags.ca RCBC Recycling Hotline BC 1-800-667-4321

Sources: www.greenpeace.org

www.canadiangeographic.ca/article/canadas-dirty-secret

www.bbc.co.uk

www.recyclebc.ca/what-can-i-recycle/

www.cbc.ca/news/business/canadians-piling-up-moregarbage-than-ever-before-as-disposables-rule-1.3248949

www.rcbc.ca/resources/faqs

10 | July/August 2018

www.conferenceboard.ca/hcp/details/environment/municipalwaste-generation.aspx?AspxAutoDetectCookieSupport=1 www.recyclebc.ca

GOOD

Health

What? Men Have Hormones Too? When we think of hormones, our brains usually go straight to the females in our species. But males too are greatly affected by their hormones, and when they get out of balance they can create undesired symptoms. But what’s a guy to do to correct this?

H

ormones are chemical messengers that control reactions throughout the body. They affect our mood and behaviour, energy and metabolism, sex drive and fertility—they pretty much run the show.

Testosterone is an androgenic hormone that contributes to male sex characteristics, libido and reproductive functions, and growth and muscle development.

Testosterone can become imbalanced when too much is converted into other hormones like estrogens or dihydrotestosterone (DHT, a more potent form of testosterone).

This imbalance can lead to low sex drive, reduced fertility and sperm count, prostate enlargement, balding, muscle wasting, increased belly fat, and even testicular and prostate cancers.

What’s contributing to this hormonal imbalance, and how do we correct it? It often relates to balancing out our hormonal priorities, ensuring proper building and balancing materials, and optimizing our hormonal elimination.

Hormonal Priorities How often are you in a chronic state of go-go-go? How often do you actually feel

ANGELA WRIGHT, bsc, cnp, rncp is one of Nature’s Fare Markets’ Nutritionists who provides complimentary one-on-one nutrition consultations in our White Rock and Langley stores. Since entering the field of Holistic Nutrition in 2005, she has run a private practice, worked in supportive cancer care, and taught at a leading private nutrition college. Check out the appointment schedule on page four and book your free appointment in-store today or online at naturesfare.com.

alignnutrition.com

the good life The Magazine of Nature’s Fare Markets | 11

IF WE’RE LIVING A SUPER STRESSED-OUT LIFE,

OUR RESOURCES GO INTO MAKING STRESS HORMONES, AND ARE DIVERTED AWAY FROM MAKING SEX HORMONES.

relaxed, supported, and safe? If we’re living a super stressed-out life, our resources go into making stress hormones, and are diverted away from making sex hormones.

Chronic stress also tells our body it’s not a great time to bring a new life into the world, and there goes the need for libido.

Check in with your stressors and stress response. Say no to things that stress you out, or put some mental work into making them less scary. Prioritize relaxation and self-care.

Building and Balancing Materials Zinc is the quintessential male mineral. It is essential for energy production, immune support, mental health, and male sexual function—quite critical for keeping testosterone in the proper balance. Great sources to include in your diet regularly are oysters, beef, liver, pumpkin seeds, and cashews.

Healthy sex hormones are made of healthy dietary fats. Regularly include raw nuts and seeds, eggs, and cold water fish in the diet.

Also include avocados, olives, and coconut, and their oils.

Hormonal Elimination At the end of their duties, hormones get processed through the liver and excreted via urine or stool. It’s a good idea to assess your alcohol intake. Not only does it have to be processed through your liver, alcohol increases the amount of testosterone that gets converted to estrogens (which contributes to belly fat storage). Support the hormone-processing liver pathways with sulfur-rich foods like cauliflower, kale, garlic, onions, and eggs.

12 | July/August 2018

If one tends toward constipation or dysbiosis (an imbalance of good to bad bacteria in the gut), instead of these hormones being excreted, they can be recycled back into the body and contribute to an imbalance. Feed your good bacteria prebiotic fibre-rich foods like dandelion greens, leeks, and asparagus, and include probiotic-rich fermented foods like sauerkraut, kombucha, and grass-fed yogurt in the diet regularly to support healthy elimination.

When you are feeling down, have low energy, or generally not-so-manly, remember these tips to help your hormones come back into balance. Your partner or friends will also appreciate it!

HORMONE-BALANCING

POWER BREAKFAST Start your day with a sautéed leek and kale free-range egg omelette, topped with a tablespoon each of sauerkraut and pumpkin seeds. This power breakfast provides zinc and good fats for testosterone production, sulfur-rich foods for liver support, and pre- and probiotics to support your gut flora.

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G OOD

Nutrition

The Raw Diet

BY LISA KILGOUR, rhn

LISA KILGOUR, rhn is Nature’s Fare Markets’ Registered Holistic Nutritionist. She is Board Certified in Practical Holistic Nutrition and provides free half hour one-on-one nutrition consultations in our stores. Check out the appointment schedule on page four and book your free appointment in-store today or online at naturesfare.com.

Learn more: lisakilgour.com

14 | July/August 2018

The Raw Food Diet has been very popular in the last decade or two—although it’s not really a “diet”, it’s more like a way of life.

T

he general idea behind eating raw is to eat most of your food in its raw or uncooked state. The aim is about 75% raw, although some raw food eaters aim for closer to 100%. This means the food has not been heated over 104°F, is unprocessed, and free of pesticides.

For some hard-core raw foodists, this also means no hot beverages including herbal teas. And yes, this means no hot coffee too.

Many raw foodists believe that heating or cooking a food is harmful because it destroys the natural enzymes. Uncooked foods are considered “living” foods.

But…can our digestive systems handle all of this raw food?

A Short History of Cooked Food In his book Cooked, Michael Pollan looks at the history of cooking food and how it has changed our physiology. In a nutshell, there is evidence that humans have been cooking their food for about 2 million years, and

[

the advent of cooking created something extraordinary—extra time in our lives. We no longer had to search for food all day to feed our hungry brains.

Cooking food acts as a sort of “pre-digestion”, opening up the cell walls of the food, allowing us to get more energy and nutrients from each mouthful. Cooking made feeding our complex bodies much easier.

The “Cooking Hypothesis” is a theory that cooking our food allowed us to have larger brains and, quite possibly, led to the development of language and social structures.

So, does that mean raw food is bad? Well, no, not exactly. Or, is a raw food diet the best for all of us…well, no, not exactly either. It’s a bit more complex than that.

Raw Food Pros Most of us can benefit from some extra raw food in our diet. More fruit, veggies, nuts, and seeds are wonderfully healthy.

The stronger your digestive system is, the more raw food you can handle.

The raw food movement has also given us a plethora of healthy and delicious dessert recipes. They’re seriously delightful and are sweetened with unprocessed sweet foods like dates and honey. If you’ve got a sweet tooth that can’t be tamed, definitely try them out.

]

How does raw food make you feel?

Evaluate how you feel after eating to see what your body needs.

?

energized or tired

satisfied or craving something

?

And, because this diet is mostly free from anything processed and is super high in plant-based foods, it can be a great way to clean up your diet and bring new veggies and flavours into your life.

I’ve heard from many people who feel fantastic on a mostly raw diet. They have great energy, can think clearly, and they lose weight. If that’s your response to this way of eating, keep it up!!

Raw Food Cons From my experience working with people with troublesome digestive systems, I have to agree with Traditional Chinese Medicine: cooked foods are healing foods.

Raw foods are hard to digest and break down, and if your digestive system is weakened for any reason, this can make a raw food diet very hard on your body. It can easily lead to nutritional deficiencies; the most prominent are iron, B12, and protein deficiencies. Many popular online raw food enthusiasts have needed to bring in some cooked food after a few years of following a raw food diet.

It’s All About Balance There isn’t a perfect way of eating for all of us, and that includes eating a raw food diet.

Trying to eat more raw is a great experiment and can open your diet up to new recipes and flavours.

What’s important is to understand what our body is looking for day-to-day. This is a matter of eating something and then noticing how you feel afterward. Do you feel energized or tired? Satisfied or craving something?

Raw food can add a unique symptom: feeling cold. If you’re feeling really cold, a cooked meal will warm you up. But, if you’re super fiery and hot, then have a nice raw salad to cool you off!

Whatever your dietary balance is, just be sure it’s full of whole and unprocessed food.

That’s it. It doesn’t need to be any more complicated than that.

There isn’t one perfect way of eating!

Listen to your body and see what works for you.

the good life The Magazine of Nature’s Fare Markets | 15

G OOD

Health

Buddha Baby

BY DR. SHELBY ENTNER, nd

T

rying to have a baby can be an exciting but tumultuous time in a woman’s life. For many women, preventing pregnancy had been the hormonal hallmark of their 20s and 30s.

When the time comes to decide on having a family, it’s expected that things will fall into place and happen naturally and easily.

Fertility challenges can be from a wide assortment of issues but can be supported with both conventional and natural medicine options. Many women turn to naturopathic medicine when looking for options to help optimize their fertility. I often work with my patients on supporting healthy hormones and diets, and decreasing inflammation, and I will often encourage my patients to work with a skilled acupuncturist to complement my treatments. Many naturopathic physicians practice acupuncture as well as naturopathic medicine. At Vero Health I work with a wonderful acupuncturist who oversees the Chinese Medicine and acupuncture options for women in our office, and I often refer to others in the community and across the country for patients who live away from the Okanagan.

Acupuncture is one of the most highly researched traditional modalities in the natural medicine realm. According to Traditional

Chinese Medicine (TCM), the most important time to improve fertility opportunities is about 2 to 3 months before a woman wants to conceive. The idea of clearing the garden to prepare for the seed is often used, and it is a great analogy for preparing the body for pregnancy. Pre-conception work with both naturopathic and Chinese Medicine can have a tremendous outcome on preg-

ACCORDING TO TRADITIONAL CHINESE MEDICINE, THE MOST IMPORTANT TIME TO IMPROVE FERTILITY OPPORTUNITIES IS ABOUT TWO TO THREE MONTHS BEFORE A WOMAN WANTS TO CONCEIVE. nancy attempts. During this crucial time, the woman’s overall health and development of a healthy uterine lining and egg stores can be supported. Men can also benefit from a pre-conception plan to help optimize their general health and the health of their sperm.

In a recent study, a general improvement of sperm quality, specifically in the ultrastructural integrity of spermatozoa, was seen after acupuncture. Acupuncture can increase fertility by reducing stress, increasing blood flow to the reproductive organs, and

DR. SHELBY ENTNER, nd is a sought-after naturopathic physician, speaker, and expert. After receiving her doctorate in 2002, Dr. Entner went on to practice in the United States for several years before returning to BC and eventually founding Vero Health in Vernon. She enjoys a busy practice with her award-winning team of practitioners and staff and loves living in the Okanagan with her young family.

16 | July/August 2018

balancing the endocrine system, according to several studies and medical research.

Many infertility clinics have realized that women undergoing fertility treatments can also greatly benefit from acupuncture when seeking fertility support. A 2015 article in Reproductive Biomedicine showed clinical evidence that using Chinese Medicine created an increase in live births from 48% with IVF only to 61% with acupuncture and TCM support, by improving blood flow to the uterus and endometrial lining.

Acupuncture is often combined with herbal remedies to treat elevated follicle stimulating hormone (FSH), repeated pregnancy loss, unexplained infertility, luteal phase defect, and PCOS. Many hormonal issues can be supported with acupuncture and the added benefit can be improved general health. Don’t be scared of acupuncture!

The needles are small, thin, and disposable.

Many people sleep during an acupuncture treatment and are surprised at how comfortable they are during a session. If fertility has been a challenge or you are considering your pre-conception options, look for an acupuncturist who can work with you. Get that Buddha baby happening and look forward to a wonderful experience of pregnancy and parenthood.

verocare.ca

GOOD

Nutrition

Power Pancakes RECIPE AND PHOTO

BY BAILEY CAMPBELL

Summer mornings require an extra boost of energy to help get you through the activity-filled day. These pancakes from @basicwithbails take advantage of fresh summer produce and are powered by Genuine Health Vanilla Fermented Proteins+ powder and Organika Enhanced Collagen.

Ingredients 1 cup

almond flour (can sub with oat flour)

1 tsp

baking powder

1

egg

1 cup

almond milk

1 tsp

flaxseed

1 tsp

vanilla

1 tsp

cinnamon

1 scoop Genuine Health Fermented Proteins+ powder, in vanilla flavour 1 tbsp Organika Enhanced Collagen (optional) Toppings: Yoso coconut yogurt, blueberry compote, peanut butter, blackberries, and rose petals.

PREPARE 1. Add all ingredients into a mixing bowl and blend well.

2. Heat skillet to medium heat, and cook pancakes until golden brown on both sides.

3. Top with coconut yogurt, blueberry compote, peanut butter, blackberries, and rose petals.

BAILEY CAMPBELL I’ve always been the “healthy friend” who gets made fun of for eating foods that are hard to pronounce. I love creating recipes that fuel my body and make me feel good! I live a very balanced lifestyle and like to think I’m living my best life. I use my Instagram account to try and inspire people to live their best/healthiest lives too.

basicswithbails the good life The Magazine of Nature’s Fare Markets | 17

GOOD

Nutrition

Upton’s

has done the heavy lifting for you by offering pre-made jackfruit in barbeque sauce, making these an absolute cinch to throw together on those busy nights when you’re scrambling to get dinner on the table. This dish can be whipped together as quickly as you can make the coleslaw (which is packed with fibre and antioxidants!).

You can find the jackfruit in the refrigerated section of Nature’s Fare Markets by the tofu—such an awesome product!

Jackfruit Carnitas

BY TORI WESSZER

Traditional pulled pork sandwiches get a Mexican vegetarian overhaul with these mouth-watering carnitas.

Ingredients Coleslaw

Sriracha Mayo

2 cups green cabbage*, finely shredded

23

2 cups red cabbage*, finely shredded

2 tbsp Sriracha sauce

1 cup carrot, grated (3 medium) ¾ cup apple, grated (unpeeled, 1 medium) ½ cup fresh cilantro, chopped

/ cup mayonnaise (we like Neal Brothers)

Tacos 2 tbsp olive oil

¼ cup mayonnaise (we like Neal Brothers)

3 pkgs Upton’s Naturals Bar-B-Que Jackfruit

1 tbsp fresh lime juice

9

small corn tortillas

1 tsp sugar or honey

½

red onion, thinly sliced

½ tsp salt

2

avocados, diced

*Use a sharp chef’s knife or a mandoline to shred the cabbage.

1

jalapeño pepper, sliced

2

limes, quartered

TORI WESSZER is a Registered Dietitian and self-proclaimed foodie. Her nutrition philosophy embraces moderation and quality without deprivation.

She started up Fraîche Nutrition on a whim in August 2014, inspired to help share her love of food and educate others on simple healthy eating at the same time. Tori believes that food and nutrition has become overly complicated, and hopes to help others live healthier lives one wholesome recipe at a time.

18 | July/August 2018

PREPARE 1. Combine coleslaw ingredients in a large bowl. Refrigerate until ready to serve.

2. Combine mayonnaise and Sriracha together in a small bowl. Set aside.

3. Heat jackfruit in a lightly oiled frying pan over medium heat, until it is heated throughout, about 8 minutes (add a tsp or two of sugar if you prefer it sweeter).

4. Meanwhile, warm the corn tortillas one by one either over an open flame of a gas oven, using tongs until they are toasty with a few darkened spots (15–30 seconds), or in a very hot cast iron pan (with no oil) on each side until slightly darkened (15–30 seconds).

Keep warm in a folded clean dish towel or napkin until ready to serve.

5. To assemble the tacos, take a tortilla, add a small amount (2–3 tbsp) of the heated jackfruit, top with coleslaw, red onion, avocados, and a drizzle of Sriracha Mayo. Add jalapeño peppers and a squeeze of fresh lime if desired.

fraichenutrition.com |

fraichenutrition

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Nutrition

Water Kefir

here has been a big influx of fermented foods in today’s markets, menus, and diet plans. There are so many different types of ferments, and different information about eating various types in order to build up the good bacteria in your gut and get as many strains as possible. There is one ferment, however, that has been under the radar but is making a huge splash into the marketplace. Let us introduce you to water kefir!

What is Water Kefir?

Water kefir is a fizzy fermented beverage that is brimming with probiotics and vitamins.

Baby water kefir grains/cultures have been around for centuries and are thought to have originated in Mexico in the 1800s. Though nothing has been proven, these origins are fascinating and differ from many other fermented food and drinks around the world. Water kefir grains have withstood the test of time and are able to continually ferment even through the toughest heat, and the coldest of cold (they can be frozen, and even freeze-dried). Water kefir grains can be regenerated, making them one of the superheroes of the fermentation world.

Water kefir grains (nothing to do with actual grain) are a symbiotic relationship between good yeast and good bacteria which forms a little clear jelly balls. When fed sugar, it produces a powerhouse probiotic beverage that boosts gut health, energy, and immunity. You only have to buy the grains once because they grow and multiply with each batch brewed—you can share your excess grains with your family and friends, add them to smoothies for an extra probiotic punch, or feed them to your animals to boost their gut health! One other beautiful feature is that you can make the beverage on an as-needed basis because all you have to do is put the grains into water and stick them in your fridge; they can sit in dormancy for up to 3 months! You can stop and start any time!

Where have you been all my life?

This will be your first thought when you finish reading this article.

Why is Water Kefir so Amazing?

The best part about making water kefir is that within 24 hours you have a fermented low sugar drink that is: • dairy-free; • organic; • contains 30 probiotic strains; • concentrated with b12, b6, and b1; and • full of magnesium, folate, vitamin k, electrolytes, and enzymes.

Fun for the Whole Family Kids absolutely love the fascinating process of making water kefir and getting to drink the fizzy, soda-like drink after only 48 hours. Parents love it too because their kids are reaping so many health benefits without the kids even knowing it! The sky is the limit with tasty water kefir recipes, and kids love to help out!

the good life The Magazine of Nature’s Fare Markets | 19

Basic Water Kefir Ingredients ¼ cup

sugar

¼ cup

water kefir grains

4 cups

water

First Ferment

Sweet Treats: Not Just a Fizzy Beverage With the heat of summer, water kefir popsicles are always a big hit! They’re a healthy, low-sugar alternative to commercial pops, with the same great flavour and so many added benefits!

Water kefir is so versatile, simple, inexpensive, and quick to make. It is also so full of health benefits that you can’t go wrong!

Keeping our Fur Babies Healthy Did you know that pets can have gut issues as well? Many breeds of both cats and dogs are susceptible to gastric issues, food sensitivities, and the ingestion of bad bacteria (for outdoor pets). You can safely feed your furry family members either the grains or the first ferment on a daily basis. We recommend soaking their dry food in the liquid for an extra special treat your pets will love!

Where Do I Start?

You can find fresh, plump water kefir grains in the cooler section, ready to make wonderful drinks, smoothies, and elixers. You can also find DIY kits that contain everything you need to get started, including sugars, second ferment flavourings, strainers, bottles, and spoons. The best part about starting with a kit? It comes with a 100% guarantee when it comes to making successful batches of water kefir. Find it in the housewares section in all Nature’s Fare Markets.

Ingredients 1 tbsp

Place it in a warm spot and the grains quickly eat up the sugar. Within 24 hours you have a fermented drink that has a mild, slightly sweet flavour, with just a hint of fermentation. It is neutral enough for even the pickiest of palates, and readily supports any flavours you want to add to it. The first ferment can be ingested as-is or added to your smoothie for that probiotic boost without any change to the smoothie flavour. Since it is brimming with vitamin B12, it is a perfect boost for the vegetarian or vegan diet.

NOTE: Water kefir grains have a chemical reaction with metal that can damage the grains, so ensure that you use a nylon strainer, plastic funnel, and a wooden spoon to prevent the grains from being damaged.

Second Ferment If you can wait, a second ferment for 24 more hours will make you a wonderful, naturally carbonated beverage with all of the benefits from the first ferment. The effervescence of the second ferment is so beautifully refreshing that you can say goodbye to sugar-laden beverages, and hello to a happy gut! Strain the liquid from the grains of the first ferment into a swivel top bottle that has a tight rubber seal.

To flavour the ferment, add your favourite juice, tea, herbs, or fresh fruit to the bottle and seal it shut. Leave in a warm place for 24 hours. Open the lid slowly and carefully. The water kefir eats up the sugar in the bottle, creating natural carbonation for a light and refreshing fizzy drink!

NOTE: Water kefir loves summer and can be explosive if you leave it out in the warmth too long during the second fermentation process. Always refrigerate immediately after you have reached the perfect flavour and effervescence.

Honey Lemon Ginger Immunity Smoothie

honey

1–2 tbsp fresh ginger, grated (or ½ tsp ground) ¾ tsp

ground turmeric (1 tbsp fresh grated)

1 cup

loose spinach (if you use a Bullet, it should fill half the blending cup)

1 cup

first ferment water kefir

½

lemon, fresh squeezed

5 chunks frozen pineapple 1 cup

Optional: add protein powder of your choice

PREPARE Add all ingredients to blender. Blend until smooth.

20 | July/August 2018

ice

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G OOD

Health

Healthy Sunshine & Vitamin D

BY LISA KILGOUR, rhn

Summer is my favourite time of the year— I really love the sun! But, my very pale Scottish skin doesn’t always share my enthusiasm.

LISA KILGOUR, rhn is Nature’s Fare Markets’ Registered Holistic Nutritionist. She is Board Certified in Practical Holistic Nutrition and provides free half hour one-on-one nutrition consultations in our stores. Check out the appointment schedule on page four and book your free appointment in-store today or online at naturesfare.com.

Learn more: lisakilgour.com

22 | July/August 2018

I

t can be a very delicate balance: I want to soak up lots of vitamin D while enjoying my favourite summer activities like SUP and hiking…but I also don’t want a painful and skin-harming sunburn.

What we know now is the right amount of sunshine is very healthy for us as we absorb lots of immune system balancing vitamin D, which is essential for our health.

We all need more vitamin D. In 2010, StatsCan found widespread vitamin D deficiency. Two-thirds of Canadians have levels low enough to increase the risk of diseases like cancer, while a whopping 4% have levels so low that they’re at risk for rickets!

Benefits of Vitamin D This super vitamin is actually a hormone. It plays a very important role in our immune system: low levels have been linked to higher risks of autoimmune conditions like MS, as well as cancer.

It’s also good for our mood—researchers have linked low levels of vitamin D to depression and a study found that supplementing helped to reduce symptoms. Vitamin D deficiency has also been connected to fibromyalgia and higher rates of depression and anxiety.

Healthy Sunshine The sun is our body’s favourite way of absorbing vitamin D. 15 minutes in the sun with your arms and face exposed will allow most of us to absorb 10,000 IUs of vitamin D. A sunscreen with SPF 8 or above reduces vitamin D absorption by 95%. This means if we wear sunscreen, it takes 3½ to 5 hours of sun exposure to absorb the same amount of vitamin D. Sunshine is more than just a source of vitamin D. A healthy dose of sunshine can also help reduce skin problems like psoriasis, lower blood pressure, and increase the amount of oxygen in our bloodstream. It’s no wonder that time spent in the sun feels so darned good!

But too much of a good thing isn’t so good, especially when it comes to the sun. The sun is a source of oxidative stress and a sunburn is essentially free radical damage.

Our body can easily deal with some of this oxidative stress, but too much can cause a sunburn. And too many sunburns in our lifetime can increase our risk for certain skin cancers.

I always feel that summer goes by so quickly, so get outside anytime you can, while also keeping your skin happy!

12 34 5

We want to avoid a sunburn at all costs, but how do we avoid a sunburn and get enough sunshine?

INTERNAL SUNSCREEN Many summer foods are filled with antioxidants, nature’s sunburn fighter. Antioxidants like beta-carotene (carrots and dark leafy greens), lycopene (tomatoes and watermelons), anthocyanins (blueberries), and green tea help by neutralizing free radicals. Any colourful fruit or veggie comes loaded with antioxidants; they may reduce your chance of burning and heal sun-damaged skin.

PROTECT YOURSELF THE OLD FASHIONED WAY Slowly work up your body’s sun protection (a tan), or protect yourself with a wide-brimmed hat and long sleeves.

GET YOUR DOSE OF VITAMIN D Enjoy at least 10 to 15 min in the sun each day from May to October and take a supplement. In Canada, we all need extra vitamin D, even in summer.

SKIN HEALING SUPPLEMENTS Had too much sun, or just want to boost your internal protection? Add some acerola powder (a great source of vitamin C) and spirulina (mega-packed with antioxidants) to your morning smoothie. Evening primrose oil or borage oil supplements can also help heal sun-damaged skin.

GET A CLEAN SUNSCREEN When buying a sunscreen, always look at the ingredients.

Nature’s Fare Markets has a wide selection of skin-lovin’ sunscreens, or visit the Environmental Working Group’s website at www.ewg.org for sunscreens they have tested to be safe and free of known carcinogens.

the good life The Magazine of Nature’s Fare Markets | 23

G OOD

Beauty

Eating for Beauty ARTICLE AND PHOTOS BY STESHA JORDAN PUCKET T

Beauty doesn’t just come from makeup, face washes, or creams— it also comes from the inside out! What we put in our bodies gets digested and eventually comes out through our skin cells.

STESHA JORDAN PUCKETT is a lover of style, beauty, and all things photography. She started her blog, Classic & Bubbly, in June of 2011, where she uses her love and talents of photography and writing to explore topics like personal style, beauty tips and tricks, and her family life. classicandbubbly.com 24 | July/August 2018

I

had the chance to interview Angela Wright, who has over seven years of experience as a Holistic Nutritional Consultant and provides complimentary nutrition consulting for Nature’s Fare customers. We talked about eating the right foods to give you that natural glow and clear skin. I asked Angela two simple questions: what should you eat and what should you not eat when it comes to healthy skin? Here are five things you should do to help your skin, plus we will talk about what foods to avoid.

Five Components for Great Summer Skin

1 Hydration is key

Drink a lot of water each day to help your skin hydrate and prevent wrinkles from developing. If you’re in need of a little electrolyte rebalancing, try coconut water with a pinch of unrefined sea salt. If you are craving some flavour besides water or coconut water, at-home spa waters are becoming very popular. Fill a container with water and add some cucumber and mint; or if you would like something a bit sweeter, strawberry and kiwi is a great option. Don’t forget a pinch of sea salt.

5 Soak up the rays

Time in the sun is actually a good thing!

You will want to be in the sun with no sunblock gradually for just a few minutes a day. Sunscreen and sunblock prevent vitamin D from entering your skin. This is not saying be in the sun only without sunscreen, but a few minutes a day is good for your bone and mental health. When wearing sunscreen, choose a natural one that is not full of chemicals and toxins but still protects against the harsh rays.

Foods to Consider

2 Lots of fruit and veggies

There are a few foods that can cause damage to your skin: avoid dried fats such as deep fried anything, chips, commercial baked goods, oils that are sensitive to heat, and refined carbohydrates such as white sugar, pasta, bread, and flour. Beverages you should drink in moderation or stay away from this summer include coffee and caffeinated pop, alcoholic beverages, and those with a lot of sugar. These dehydrate the cells, which is the main cause of wrinkles.

3 Eat plenty of good fats

If you are craving sweets this season, you are in luck because I have a couple of quick and easy suggestions! Try homemade ice pops by whirling up some watermelon, strawberries, and water. Add a bit of honey or maple syrup, pop it in the freezer, and let set! Or if you’re a chocolate lover, mash up a banana, avocado, and some cocoa powder, pop in the freezer, and when it’s finished you’ll have chocolate banana goodness!

Fresh fruits and veggies are a great snack for hot months! Raw leafy greens and berries help cleanse and detoxify our system, preventing toxins from building up in our skin or liver. Some that are particularly great for you are baby spinach, sprouts, kales, and dandelion greens. Strawberries, blackberries, and blueberries are full of antioxidants, which prevent free radicals that damage skin cells.

Berries help cleanse and detoxify our system, preventing toxins from building up in our skin or liver.

diet are unpasteurized sauerkraut, kombucha, fermented salsa, kimchi, organic plain yogurt, and raw apple cider (try with warm water in the morning or it’s great for salad dressings). If you suffer from acne you will want to take a look at your liver; toxins try to get out through the skin when the liver is overworked and underfunctioning.

We all need good fats! Good fats are crucial because they keep moisture in the skin. Some great examples are free range eggs, avocados, cold water white fish or salmon, chia seeds, flax seeds, coconut oil, and olive oil.

4 Get enough good bacteria

We also need good bacteria which helps the digestive tract; our external skin is a reflection of our internal skin. If you suffer from eczema, dry skin/irritations, or acne, some fermented foods to include in your

There you have it, a few beauty tips on how to how stay healthy from the inside out all summer. Changing the way you eat will not only help with how you feel, it will help with how your skin looks, and ultimately will make your insides healthier as well!

the good life The Magazine of Nature’s Fare Markets | 25

G OOD

Nutrition

The Ultimate FAQ for an Active Plant-Based Life ARTICLE AND PHOTOS BY SONYA LOONEY

Can you eat a plant-based diet and still perform as a top level athlete? Yes. Many of the world’s best athletes are switching to a plantbased diet, as I’ve done for the last five years.

A

s outlined in the last issue, I actually got faster and healthier when I changed my diet and even became the World Champion for 24-hour racing (yep, you race your mountain bike for 24 hours straight without stopping or sleeping). Now I want to provide some practical tips and address questions that most athletes have about changing their diet. Even if you don’t identify as an athlete, these questions may still be on your mind.

What if I don’t get enough protein?

How much protein do we actually need?

Brenda Davis in her book Becoming Vegan says that athletes need 1.3-1.7 g/kg body weight of protein per day. That is easily achievable by eating whole grains and legumes, and you can add in products like tempeh, tofu, and seitan if you don’t want beans every meal. Dr. Michael Greger of

SONYA LOONEY is a World Champion Mountain Biker and a podcaster, speaker, and expert in the fields of plant-based nutrition, mindset, and adventure travel.

Through taking on the world’s hardest mountain bike challenges, Sonya applies lessons learned from the trail to everyday life to inspire personal growth and a positive headspace.

26 | July/August 2018

sonyalooney.com looneysonya Podcast: The Sonya Looney Show

I changed my diet but I feel tired.

Worry not! One of the biggest challenges for athletes eating a plant-based diet is caloric intake. Plant-based foods in general have lower calorie density than animal products, so bonus—you can eat more! Their higher volume also makes you feel full. Increase your caloric intake by considering calories per pound and add in nutrient-rich calories like nuts, seeds, and avocado.

What supplements do I need to take?

Nutritionfacts.org recommends three servings of legumes per day: “Beans are packed with fibre, folate, and phytates, which may help reduce the risk of stroke, depression, and colon cancer.”

Do I need to combine foods in order to get a “complete protein?”

No, the concept of a complete protein is a myth. It was popularized in the 1971 book, Diet for a Small Planet by Frances Moore Lappé. Jeff Novick, MS, RD says in his article on the Forks Over Knives website: “Today, if you calculate the amount of each essential amino acid provided by unprocessed plant foods, you will find that any single whole natural plant food or any combination of them, if eaten as one’s sole source of calories for a day would provide all of the essential amino acids and not just the minimum requirements but far more than the recommended requirements.”

A B-12 supplement is definitely needed with a plantbased diet. Also, if you don’t eat iodized table salt, you may need an iodine supplement or more sea vegetables like kelp and wakame. Vitamin D is also a recommended supplement for anyone for its cancer fighting properties. As an endurance athlete, I also supplement with Beta-Alanine, which is converted to Carnosine, a good acid buffer.

Do I still need to take fish oil?

Fish oils provide Omega-3s. Alpha-Linolenic Acid (ALA) is a plant Omega-3 from walnuts, hemp, chia, flax, and even leafy greens in small quantities. The body needs

to convert ALA into the biologically active forms of Omega-3s, EPA and DHA, but it is not very efficient. Where does the Omega-3 in fish oil come from? The micro-algae that little fish eat (whom the big fish then eat).

A DHA supplement is recommended, as is eating foods already high in ALA so your body can convert it to EPA and DHA.

What about iron?

Iron deficiency isn’t just a concern for people who don’t eat meat. In general, it is recommended that endurance athletes monitor their iron levels with blood tests to assess if supplementation is necessary.

Generally, if you are eating multiple servings of legumes, grains, and nuts, you are likely getting enough iron in your diet.

Plant-based diets only have non-heme iron whereas diets with animal protein have both heme and non-heme iron. Non-heme is harder to absorb so include foods with Vitamin C, which helps with absorption.

If you’re thinking about going plant-based and worried it might negatively impact you as an athlete, think again! You’ll find positive benefits to both your health and performance. If you’re looking for more information or want to see what I do as a professional athlete, connect with me on Instagram (@looneysonya) or my “Plant-Powered Tribe with Sonya Looney” Facebook Group. Everyone is welcome!

Some foods are naturally higher in amino acids, but the body pools them throughout the day. If you want a solid foundation, add in more quinoa, chia, and soy. the good life The Magazine of Nature’s Fare Markets | 27

GOOD

Fitness

Boost Your Workout Naturally ARTICLE AND PHOTOS BY RACHEL DOELL

F

ighting inflammation and reducing fatigue are the best ways to not only improve our health but also our performance during workouts. Having a consistent workout routine plays a huge part in eliminating mental stress and increasing positive endorphins in the body, but on the flip side, it also puts stress on our muscles and increases lactic acid buildup. If we aren’t fueling our body correctly, our workouts can start to break our body down instead of supporting it.

When our bodies don’t have the proper nutrition for the demand we place on them during workouts, we risk fatigue, injury, and potential hormone damage.

I’m sure you’ve heard the term “You can’t out-work a poor diet.” In a lot of ways this statement is very true. When it comes to fitness and health, we always want to approach our plan with the mindset of setting ourselves up for longevity, not a quick fix. If we approach our food and fitness thinking long term, we will not only feel better physically and mentally, we will also reap the long-term benefits of less aching, body breakdown, and inflammation.

a

TIP Try to purchase organic produce if possible, so you can get the extra fibre from the skin being left on. If they are not organic, make sure to peel your vegetables and fruit.

RACHEL DOELL is an instructor, personal trainer, mother, and wife who loves health and fitness. Her fitness company, Daily Routine Fitness, features simple ways to fit living a healthy life into your everyday routine. dailyroutinefitness.com | 28 | July/August 2018

dailyroutinefitness

I often get asked about pre- and post-workout drinks. Do I use them?

What would I recommend?

Although I have used different stimulants in the past, I totally stay away from them now, for many reasons! The boost of a stimulant is a short-term gain which typically results in a negative long-term result.

Whether it’s caffeine or another stimulant you’re using before workouts, energy boosting products often lead to damaged adrenal systems, anxiety, mood swings, poor skin, and gut issues.

So what are some delicious, natural ways of boosting our energy pre- and post-workout?

When I started weaning myself off stimulants, I decided instead of focusing on what I had to give up, I would get excited about what I would get to put into my body! I decided that to kick things like coffee, I would actually have to totally give up warm drinks for a season to re-train my body to crave

fresh water and juices in the morning. To change our habits, we need to change our mindsets and avoid the pleasure traps we’ve created for ourselves. This process worked surprisingly well for me, and inspired me to really focus on what I was giving my body for energy, pre- and post-workout.

Juicing is one the best ways to quickly get nutrition into your muscles and bloodstream.

It’s also a great way to personalize exactly what your body needs for the season you’re in. Whether you are long distance running, weight training, or going through a period of light workouts, there is a juice for you!

So what juices should you be drinking pre- and post-workout?

Before we work out, we want to give our bodies a little bit of natural sugar for energy but also combine it with fibre and vegetables that help our bodies fight inflammation.

Anti-inflammation Juice This juice recipe from Blender Girl is one of my current favourite pre-workout drinks. It’s the perfect combination of greens, a little zest from the ginger, and just the right amount of sweet.

1 organic pear, cored 1 organic green apple, cored 2 organic ribs of celery ½ organic lemon, peeled 2 ½ cups organic romaine lettuce 2 cups organic baby spinach 1" knob organic ginger root, plus more to taste Wash all items before juicing and enjoy immediately to get the most nutrition out of the juice.

Post-workout Juice

Juicing is one of the best ways to quickly get nutrition into our muscles and bloodstream.

For post-workout, I love juices that are packed with tons of vitamins and minerals to refuel my body from the stress placed on my system. Things like celery hearts are amazing for reducing post-workout inflammation, and beets have nitrates to bring more oxygen to the blood, aiding in quicker recovery.

1 large organic beet, peeled and quartered 2 organic celery hearts, rinsed with ends cut 2 organic romaine lettuce hearts 8 organic carrots Wash all items before juicing and enjoy immediately to get the most nutrition out of the juice.

the good life The Magazine of Nature’s Fare Markets | 29

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Covered Bridge Popcorn Popcorn is the ultimate munching food– great for summer gatherings or snacking on the couch. Covered Bridge is popped in coconut oil, non-GMO, Canadianmade, and has four delicious flavours!

Grab a bag and munch away. Flavours: Movie Butter, White Cheddar, 30% Reduced Fat, Sweet & Salty

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wildbrine Sriracha

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What? A probiotic condiment!?

Sriracha has always been a foodie favourite but this one is pretty magical. They take solids from their probiotic Live Shots and add ingredients like Fresno chilis, peppers, garlic, and tomatillos, then re-ferment the batch and purée it. No added sugars, no processed ingredients—just double the fermented veggies. All natural probiotic goodness.

Our favourite almond milk is now serving Cold Brew Coffee and Matcha in grab-and-go single serves. These gems are dairy-free, plant-powered, and mindfully made for ultra-creamy taste. No artificial flavours and non-GMO. Cold-Brew Coffee Flavours: Black & White, Almond Matcha, XX Espresso, Salted Caramel

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The Purist Pantry Mountain Bite Bar For this bar, ingredients really matter! It’s full of goodness and sustaining energy, without empty energy sugars. The smallbatch handcrafted bars are a must-try.

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