The Good Life March/April 2021

THE Live well. Live organic.

LIFE

FREE

MARCH/APRIL 2021

A deeper shade of

for your home 8

14

19

27

WHAT ABOUT MACROS?

BUY LESS, CHOOSE WELL

DITCH SINGLE-USE PLASTICS FOR GOOD JUJU

IS IT TIME TO DO A SPRING CLEANSE?

Get hydrated skin, happy joints & healthy hair with just one scoop per day!

• 10 grams of absorbable collagen per serving • Easy-to-mix, great-tasting

gluten free

dairy free

non gmo

Great product, I love the taste. I have tried it before and I saw a difference on my hair, skin and nails.

–LORRAINE

genuinehealth.com

PROUDLY CANADIAN

CONTENTS G OOD

Feature

5 A Deeper Shade of Green for Your Home

11

By: Julie Prescott

G OOD

to our Community

19 Ditch Single-Use Plastics for Good Juju

By: Alexa Monahan

21 DIY Bath Bombs

By: Jen Kossowan

G OOD

Health

14 Buy Less, Choose Well: How to be More Earth-Friendly This Spring

By: Dr. Jennifer Brix, nd

13

23

Fragrance Stinks

27 Is It Time to Do a Spring Cleanse?

By: Jen Casey, cnp, nncp

29

3 Steps to Green Your Beauty Routine

GOOD

Fitness

17 Using Nature to Boost Your Fitness & Health

By: Tammy Uyeda, BSc(PT)

G OOD

Food

8 What About Macros?

17

By: Lisa Kilgour, rhn

11 Plant-Based Mini Pavlovas with Mixed Berries & Lemon Coconut Cream 13 Make It: Meal Kits 25 Detox Foods

By: Laura Spencer, rhn

I N EVERY ISSUE 4 Get the Good Stuff 30 NEW Good Stuff In-Store

19

the good life The Magazine of Nature’s Fare Markets | 2

NATURE’S FARE CALENDAR

FREE

Due to Covid-19 concerns, we have transitioned our Wellness Talks and Workshops to free online events.

March

Dates subject to change. Check online for event details: naturesfare.com FREE WELLNESS TALK

s s e n l l We ays MARCH D 4–6

15

%

OFF

Eat, Weigh, Love WITH:

Mar 10

Facebook Live

FREE EVENT

Vega Takeover Sale 30% off Vega Products

FREE WELLNESS TALK

Fabulously Healthy WITH:

Chelsea De Colle Progressive

PARTNER:

*Valid on in-store purchases only. All regular priced in-stock items. Cannot be combined with other discounts. Discount does not include Bistro, Fresh Food, Produce, Grocery, Floral, and Household departments.

Mar 24

ADVICE Online appointments available now.

ANGELA WRIGHT

Mar 17 & 18 All stores

VITAMINS, SUPPLEMENTS & PERSONAL CARE

April

Aeryon Ashlie Aeryon Wellness

PARTNER:

― FREE ― WELLNESS

Webinar

March 1 March 8 March 15

JEN CASEY

10 am–4 pm March 5 April 2 March 12 April 10 March 18 April 16 March 27 April 22

April 30

KELLY AIELLO

Dates subject to change. Check online for event details: naturesfare.com FREE WELLNESS TALK

FREE WELLNESS TALK

Stewards of the Earth

Capture Your Glow

Charlotte Traas PARTNER: New Chapter

PARTNER:

WITH:

WITH:

Apr 15

Shannon Dragasevich Vitality

Apr 28

Pickup Service

SALE START DATES

March 11

April 15

March 25

April 29

3 | March/April 2021

SALE HELPS RESTORE APPETITE

© 2021 Nature’s Fare Markets. The materials in this magazine are suggestions only. Nature’s Fare Markets does not guarantee results.

RELIEVES CONSTIPATION

$27.99 250 ml

$49.99 265 grams

100%

REDUCES GAS AND BLOATING

Great deals f! on good stuf

BOOSTS ENERGY AIDS DIGESTION

LISA KILGOUR

Book your appointment naturesfare.com

Are you unable to shop in store?

Use our Pickup Service. You order.

We shop. Then you pick up—we’ll bring your order to your vehicle!

Place your order at naturesfare.com

Find our flyer in-store or at naturesfare.com

10 am–3 pm March 2 April 13 March 16 April 26 March 30 10 am–4 pm March 11 April 8 March 17 April 15 March 25 April 21

Webinar

Facebook Live

SALE FLYER

1–5 pm April 6 April 20 April 27

$29.99 each

HELPS DIGEST PROTEINS

THE

F F U T S D GOO

SUPPLEMENT

USE

RECLAÏM HORMONAL SUPPORT Aeryon Wellness The Reclaïm Support Supplement is a herbal remedy formulated to support healthy estrogen metabolism and balance the body’s estrogen levels. Reclaïm contributes to your overall health by relieving premenstrual symptoms while improving your moods and stabilizing menstrual cycle irregularities.

SKIN CARE SUKIN It’s only natural! We know that nature provides all we need to nourish our skin and hair, so that’s what Sukin puts in their products. No false promises, no harmful processes, just ingredients from nature that work.

LISTEN SUSTAINABLE DISH PODCAST

by Diana Rodgers rd ldn Episode 130: Reconnecting With and Repairing the Earth in the Fight Against Climate Change James Connolly and author Judith D. Schwartz discuss large-scale strategies for restoring soils, vegetation, and even food forest systems— in regions previously plagued by drought, desertification, famine, and poverty—that not only improve food security, economic security, and heal frayed social fabrics, they also increase rainfall, groundwater, and both carbon sequestration and water storage capacities in the landscape.

Guest: Judith D. Schwartz

the good life The Magazine of Nature’s Fare Markets | 4

GOOD

Feature

A deeper

SHADE GRE�N of

HOME for your

Going a deeper shade of green in your home doesn’t have to be inconvenient or expensive. We talked to green living guru Kaitlyn Dickie about how to make small changes that can make a big difference to your footprint, to your wallet, and to the amount of garbage you produce.

BY JULIE PRESCOT T

5 | March/April 2021

Kaitlyn Dickie

Shift Your Awareness Making any change becomes much easier with a slight awareness shift.

Most of us shop in automatic mode, so just paying attention can help you make greener decisions. Here are a few ideas to get you started…

• Choose products made of natural materials.

• Instead of a plastic hair or nail brush, look for one made of wood and bristles.

• Instead of food in plastic jars, look for reusable, recyclable glass.

• Buy in bulk and refill existing plastic bottles for everyday use.

• Look for refillable and recyclable packaging.

• Bring your own takeout container and bag and say no thanks to napkins, cutlery, and single-size condiments.

• Bring your own cloth or paper bags when you shop for produce. Better yet, use none for foods that go straight into the crisper or a bowl—like onions, potatoes, garlic, apples, and bananas.

Instead of this… try this!

Bottles of shampoo and liquid soap

Shampoo and soap bars

Plastic food wrap

Beeswax wraps (look for ethically sourced) Leftovers in bowls covered with a plate or saucer Waxed paper

Plastic food containers

Glass, silicone, and stainless-steel containers

Tubes of toothpaste

Dissolvable tablets

Deodorizers, scented candles

Essential oils (See “Stinking Pretty” on page 23 for ideas!)

Laundry detergent in bottles

Homemade Castile soap Eco laundry balls, which last up to two years Detergent strips

Synthetic microfibre dish and cleaning cloths

Cotton cloths and recycled natural fabric clothing for cleaning rags

Paper napkins

Cloth napkins

Balloons

Giant DIY paper flowers, streamers

Plastic-stemmed cotton swabs

Cardboard stems

Plastic pens

Refillable pens, pencils

Plastic-boxed breath mints

Whole cloves, chewed slowly

Tea bags

Loose tea

Coffee pods

Grind your own

Packaged sprouts, salad greens, herbs

Sprout/grow your own

Cleaners In the quest to be germ-free, bacteria-free, and virus-free, we may be doing more harm than good. Antibacterial cleaners result in stronger, more resistant strains and are associated with everything from asthma and chronic headaches to allergies and poisoning, in people and pets.

Phosphates in dish soaps, laundry detergents, and cleaners wash into aquatic ecosystems where they cause damage to fish, plants, and animals. Replace all your cleaning products with three simple swaps: WHITE VINEGAR dissolves dirt and bacteria • Clean sinks, toilets, countertops, glass, stainless steel, appliances, doorknobs, phone cases, and remote controls.

(Do not use on granite or marble.)

• Dissolve mineral buildup in coffee makers, irons and steamers, and shower heads.

K A IT LY N’S TIP

DIY All-Purpose Cleaner

Fill a spray bottle with equal parts white vinegar and water. Add a few drops of organic tea tree oil, eucalyptus oil, or lemon essential oil for a cleaning boost.

• Clean cutting boards by spraying with undiluted vinegar and rinsing clean.

• Polish copper, silver, brass, and bronze.

• Freshen carpets by spraying diluted, with a few optional drops of essential oil. the good life The Magazine of Nature’s Fare Markets | 6

OFF-GASSING

You know that “new” smell something has when it’s brand-new—like a car, carpet, synthetic curtains or clothing, furniture, electronics, a mattress, or fresh coat of paint?

That’s off-gassing! It happens when chemicals, trapped during the manufacturing process, release into the air at room temperature. These Volatile Organic Compounds (VOCs)— which include benzene, toluene, styrene, and formaldehyde—can be concentrated two to five times higher indoors than out, and cause short- and long-term health effects like headaches; shortness of breath; dizziness nausea skin, eye, nose, and throat irritation; damage to the kidneys, liver, or central nervous system; and some types of cancer.

WATCH OUT FOR VOCs IN THESE PRODUCTS paint dryer sheets air fresheners cleaning products nail polish remover cosmetics and personal care products household cleaners markers and other art supplies

LOWER THE GAS Just because a product does not smell—or doesn’t smell anymore—doesn’t mean that it is not emitting VOCs. Here’s what you can do to minimize your exposure to emissions: • Before you buy, check for information on VOC certification and standards, especially in mattresses and furnishings for children. Look for low or no VOCs. • Unwrap and air out new products in a large, well-ventilated space—outdoors is best—before moving them into a room.

• Let in the fresh air by regularly opening windows and doors.

• Consider using an air purifier designed to remove VOCs. • Buy pre-owned furniture as it has already off-gassed.

• Keep paints and cleaning products to a minimum, buying only what you need. If you do buy extra, store it in a shed or garage if possible. Dispose of leftover products properly at a hazardous waste collection site.

• Choose eco-friendly cleaning products made with natural ingredients like vinegar and baking soda.

BAKING SODA mildly abrasive, eliminates odours • Cuts stains and grease.

• Cleans baking sheets, kitchen and bathroom surfaces, and BBQ grills.

• Grout: Make a mixture of baking soda and lemon juice. Spread on, leave for 15 minutes, then scrub with an old toothbrush.

• Remove driveway and garage oil stains.

• Get rid of tea and coffee stains in mugs.

• Refresh and deodorize.

• Drains and garbage disposals: Pour a little down the drain, and rinse.

• Clean carpets and upholstery. Sprinkle, wait 15 minutes, vacuum.

• Deodorize: Clean closets, under the sink, in your fridge, or shoes.

• Mattresses: Sprinkle on two boxes’ worth, leave for a few hours, then vacuum. Repeat every couple of months. Also discourages mites.

• Adhesive remover: Make a paste out of a little baking soda and oil.

• Brushes and combs: Mix with warm water and soak overnight.

DON’ T HAVE YOUR OWN COMPOST? Bring your food scraps to Nature’s Fare Markets for composting!

We work with local farmers to contribute to the rich and fertile soil in which our food is grown.

CASTILE SOAP liquid or solid, biodegradable • Dishes: Dilute 1 part liquid soap with 10 parts water.

• Dishwashers: Use equal parts liquid soap and water.

KAIT LYN’S TI P

Brushing Up

Up to 23 billion plastic toothbrushes are trashed every year around the world, including millions of replaceable brushes from electric models—not to mention the batteries they consume. Because toothbrushes are made of composite plastics with nylon bristles, they are not recyclable.

Reduce waste by about 30% by choosing bamboo- or metal-handled brushes or handles with replaceable brushes.

Sources www.nationalgeographic.com/environment/2019/06/story-of-plastic-toothbrushes/#close molekule.science/off-gassing-and-outgassing-whats-the-difference-and-where-is-it-from/

7 | March/April 2021

• Floors, counters, walls, sinks, tubs, toilets: 1 to 2 parts liquid soap and 4 parts water. (Not for use on waxed wood or marble.)

• Laundry: ½ cup per load.

• Plant insect repellent: Mix 1 tbsp liquid soap in 1 quart of water.

• Makeup brushes: 2–3 drops in 1 cup of water. Soak for 5 minutes, rinse well.

• Hand and body wash: Add a few drops of almond oil for moisturizing.

GOOD

Food

What About

MACROS

?

BY LISA KILGOUR, rhn

A question I’m asked regularly is, “What should my macros be?”, or a variation of that, like “How much protein should I eat?”, or “Can I eat carbs?”

LISA KILGOUR, rhn is one of Nature’s Fare Markets’ nutritionists a sought after speaker and educator who helps people heal from diverse and complex health issues. She has spoken at TEDxKelowna and is the author of Undieting: Freedom from the Bewildering World of Fad Diets. Check out the nutritionist schedule on page four and book your free appointment today at naturesfare.com.

Learn more: lisakilgour.com

the good life The Magazine of Nature’s Fare Markets | 8

I

t seems that every nutrition expert spouts different advice. Some tell us a high-protein diet is best.

Others say a high-fat diet is better. Just a few decades ago a high-carb diet was all the rage.

But, I’m not a regular nutritionist. I’m a registered holistic nutritionist and I believe in undieting and whole foods.

So, What Diet is Best?

I want you to just ignore these recommendations and percentages. Yes. Completely. Why? Because it’s a form of nutritionism that’s backed by political will instead of quality nutritional advice. (I also believe that nutritional experts are giving advice they believe in and their advice is given with goodwill. It’s the underlying philosophy they were taught that I disagree with).

Nutritionism is a term to describe how we look at food today. Instead of talking about actual food, nutritionism is a belief that food is simply a sum of its abstract parts, like carbs, fat, protein, minerals, etc. Nutritionism seems modern and scientific…but it’s actually a bit sinister. By talking about abstract parts of food that are impossible to see or measure at home, you have to look outside of yourself for nutrition advice.

Before nutritionism, we ate whole food, prepared in ways taught to us by our ancestors. Inside nutritionism, we need to look to health experts for advice, and sadly, many of our health “experts” end up being food manufacturers and advertisers telling us what to eat.

9 | March/April 2021

NUTRITIONISM an ideology that began in the 1980s when the focus of food shifted from the item to the individual nutrients within the food —Michael Pollan

The History of Nutritionism Let me tell you a story about the moment in time that changed the way food recommendations were made forever. In the mid1970s, the U.S. Senate wanted to investigate the role food plays in chronic illnesses like heart disease and cancer. They put together a committee headed by Senator George McGovern and filled with many lawyers and journalists (scientists and doctors were surprisingly missing).

They spent a few days listening to testimony and in 1977 released their first recommendations: “Eat less meat and dairy.” It was specific, direct, and easy to follow. And sadly, this was the last time a government agency told us to eat less of any certain food. Why? Politics. Specifically, lobbyists. Unsurprisingly, the beef and dairy lobby didn’t like these recommendations one bit. This mattered because they’re very powerful. They flexed their political muscle, and quickly, that simple and direct recommendation was retracted and replaced with, “Eat more meat, poultry, and fish that’s low in saturated fat.”

No more “eat less”. No more specific food recommendations. Now we had to turn to nutritional experts to find out where this evil saturated fat was lurking. Since most of us don’t have a nutritionist on speed-dial, food manufacturers were happy to jump in.

They refined and processed the heck out of oils, dairy, and other food to remove the saturated fat. Food labels everywhere were redesigned so we all knew what foods had 0% saturated fat. The sugar lobby loved this as well! Out went the fat, and in came lots of sugar to make the food more palatable.

We now know that saturated fat poses no risk for heart disease. Seriously, none! Major cohort studies, following 100,000+ people, found no correlation.

But the story isn’t over yet for Senator McGovern. The beef lobby wanted to make sure he paid a big price for making the public question their beef consumption. The next time he was up for election, the beef lobby gave tons of money to his competitor and they easily ousted this three-term Senator.

The beef lobby sent a very clear message to all politicians—don’t mess with food lobbies.

(Oprah learned this hard lesson as well.)

CHOOSE WHOLE FOOD 1. Enjoy more fruit, veggies, nuts, seeds, and beans.

Any food without packaging, ingredient lists, or nutrition panels are whole foods. Enjoy lots of these! Bonus—choose locally-grown produce, which can be found at your local Nature’s Fare Markets.

2. Ignore the Nutrition Facts Panel.

It won’t tell you anything meaningful and will only spout nutritionism. Pretend it doesn’t exist.

3. Pay attention to the ingredient list.

When you buy a packaged food, check out the ingredient list. Do you recognize everything listed? Is it food? Are there chemical names?

Embrace products full of foodbased ingredients and leave on the shelf items with chemical names or anything unrecognizable.

What Does This Mean For You? The good news is this: we can ignore the food lobbies. Together we have even more power when we choose where our money goes. Every time we buy whole food and ignore nutritionism is an act of rebellion against food lobbies and their political pull (and gives money to our amazing farmers). I love this idea—eating whole food as an act of rebellion. Doesn’t that feel amazing!? (My inner teenager loves rebelling.) Choose whole foods, use your body as a guide, and rebel against politically-motivated food advice. Your body will thank you (and so will your local farmers). the good life The Magazine of Nature’s Fare Markets | 10

GOOD

Food PL A N T-BA S ED

MINI PAVLOVAS with Mixed Berries & Lemon Coconut Cream

11 | March/April 2021

Aquafaba is used to make this light and airy meringue dessert. Pavlovas are very versatile and can be flavoured in so many ways. You can have lots of fun trying different toppings too. We have adorned ours with whipped lemon coconut cream, mixed fruit, and a touch of lemon zest.

Pavlova Shell

Chill a can of coconut milk in the fridge overnight.

1 cup aquafaba (liquid from a can of unsalted chickpeas)

1. Preheat oven to 230°F.

¼ tsp cream of tartar

2. Add aquafaba, cream of tartar, lemon juice, and vanilla extract to a large bowl.

½ tsp lemon juice

3. Use an electric mixer to whisk on high speed until the aquafaba mixture is frothy, about 4 minutes.

½ tsp vanilla extract ¾ cup icing sugar 1 tsp lemon juice Whipped Coconut Cream 00 ml coconut milk 4 (refrigerated overnight) 1 tsp lemon juice 3 tbsp icing sugar Toppings ¼ cup dairy-free chocolate chips ½ cup blackberries 6–8 strawberries, halved ½ cup blueberries

1 kiwi, sliced

fresh mint

4. Slowly add the sugar, spoonful by spoonful, and continue beating until stiff peaks hold in the meringue, about 10 more minutes.

5. Line a baking sheet with parchment paper. Use a piping bag to pipe the meringue into 6 small nests, about 4-inches wide. If you do not have a piping bag, spoon the meringue onto the parchment paper and use the back of the spoon to make a well in the centre.

6. Bake at 230°F for 2 hours.

7. Turn the oven off and slightly open oven door. Let them cool completely, about 1 hour.

8. Open the can of refrigerated coconut milk and scoop out the hardened layer of cream that has solidified at the top. Add to a large bowl with lemon juice and sugar.

9. Use an electric mixer to whisk together until stiff peaks form, about 8 minutes.

10. Melt chocolate chips in a microwave or double boiler. You may need to add a little bit of water while melting to get a runny consistency suitable for drizzling.

11. Drizzle the shells with melted chocolate.

12. Fill each of the pavlova nests with coconut cream. Top with fresh fruit and lemon zest.

zest of half a lemon

Aqua-what?

Have you ever cooked with aquafaba? It’s just the fancy term for the liquid found in canned chickpeas but is secretly magical. When chilled and whipped, it acts exactly like egg whites, but is entirely plant-based!

the good life The Magazine of Nature’s Fare Markets | 12

GOOD

Food

Make it Meal kits to the rescue!

Whether you’re tight for time, in a cooking rut, or just crave that experience of travelling to another part of world via your dining room table, you’re probably in need of a Meal Kit rescue!

Created by our own chefs, each kit contains virtually everything you need to make a delicious restaurantquality dish at home. No membership or subscription is needed, just pick them up at your local Nature’s Fare Markets.

New in-store!

Two new Meal Kits have just hit the lineup. Look for Cauliflower Tacos with Cabbage & Citrus Pickled Carrot Slaw and Indian-Style Chicken Masala with Aloo Gobi & Cucumber Tomato Salad.

Go from that to this in 45 minutes

What’s in the bag?

Good ingredients and lots of care goes into every bag.

• Organic is best for our planet, so all the fresh produce in our kits is certified organic.

• We want everyone to enjoy our kits, so we’ve made options for all types of dietary preferences like plant-based, dairy free, and made without gluten.

• We care about where our meat comes from, so meat is always ethically sourced.

CAULIFLOWER TACOS WITH CABBAGE & CITRUS PICKLED CARROT SLAW

13 | March/April 2021

• What doesn’t go in our kits is just as important as what does—like unnecessary packaging. We keep things as minimal as possible.

GOOD

to our Community

BUY L�SS, CHOOS� WELL

HOW TO BE MORE EARTH-FRIENDLY THIS SPRING

BY DR. JENNIFER BRIX, nd

DR. JENNIFER BRIX, nd is a naturopathic doctor, health educator, 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 and practices. She works at Brix Wellness in Kelowna, BC.

brixwellness.com

the good life The Magazine of Nature’s Fare Markets | 14

S

ustainability by definition means avoiding the depletion of natural resources in order to maintain an ecological balance. Currently, the global population consumes 2.5 times the resources that the Earth can sustainably support. And each year, an estimated onethird of all food produced—equivalent to 1.3 billion tons—ends up rotting in stores and homes of consumers, or spoiling due to poor transportation and harvesting practices! In addition, the food sector accounts for around 26% of total greenhouse gas emissions, with commercial animal products making up more than half of this total. With these numbers, it may seem like individual decisions don’t add up, but they do. Shifting to more plantbased meal choices, reducing use of animal products, and buying less are a few ways to help save resources.

Personal Care What you put in and on your body includes body care products, supplements, water, and more. Soaps, shampoos, and laundry detergents can be chock full of endocrine disruptors. These harmful chemicals have been implicated in cancer and hormone-related conditions. And they not only affect you, but also anything downstream from your drain. When it comes to these types of products, buying from local sellers supports your community, generally ensures you are getting a better and longer-lasting product, and will often help you avoid nasty chemicals.

Supplements Part of my job is to help my patients navigate the supplement choices they are making. Not only are potency, source, and scientific evidence crucial to ensure a great quality product, the transparency of the manufacturer and their labelling, like LEED (Leadership in Energy and Environmental Design), Fair Trade, B Corp certified (businesses that meet the highest standards of social and environmental performance), non-GMO, and ISURA-certified, are also things to think about. ISURA is a contaminant and GMO testing facility that is considered to be the world’s best. Proudly Canadian, this independent not-for-profit organization tests natural health products—both those we put in and on our bodies—for over 700 substances, including heavy metals, glyphosate, and GMOs. ISURA certification means you can trust that what you are using is safe for you, your family, and the environment.

15 | March/April 2021

6 Ways to Buy Less & Choose Well Living with an attitude of prevention and making sustainable choices is an admirable goal that is now more possible than ever.

1

Compost Start composting by using an under-the-counter container for your compostable material. Use a composting service in your area or your own backyard, recycling the nutrients back to the Earth.

2

go Plastic-Free Commit to using less plastic for a year. You’ll be amazed to see how much plastic exists in your world.

3

Collect Rainwater Leave watering cans outside to collect water when it rains. Use this rainwater to water your indoor and outdoor plants.

4

5

Reduce Food waste Salvage your limp veggies. Blend up vegetables to make the base for marinara sauce. Add tomato sauce and voilà—you’ve got a fibre- and nutrient-rich pasta topping that everyone will be sure to enjoy.

Swap in reusable Straws

Buy metal or bamboo straws. Or if you have stale bucatini pasta hanging around, use it to sip or stir your drinks!

6

Be an Ecoholic Become an Ecoholic. Love the planet and be mindful that everything you purchase can have a positive or negative impact.

The information in this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your health care provider before starting supplements or making lifestyle changes.

the good life The Magazine of Nature’s Fare Markets | 16

GOOD

Fitness

Using Nature to Boost Your Fitness & Health

BY TAMMY UYEDA, BSc(PT)

Finding new ways to boost our physical and mental health in this unprecedented time of limitations has become both a huge challenge and priority. But it doesn’t have to be complicated.

The answer is as simple as: get outside.

R

esearch shows exercising outdoors can enhance your health benefits above that of exercising indoors, in areas such as: reduced inflammation; improved memory, sleep quality, and blood sugar levels; and self-reported improved health, happiness, selfesteem, and overall life satisfaction.

Studies show that exercising outside elevates performance levels compared to the same activity performed inside (e.g., people walk faster outdoors than indoors), and people report a lower rating of perceived exertion while doing so (e.g., they feel like they are using less effort) which makes exercising outside an easy way to increase your overall physical activity and do so more pleasurably.

Get ready to use the outdoors to boost your fitness and health.

WO RKOU T 1

HIIT and Run, or Walk Elevate your regular run or walk by adding exercise stations along your route for a HIIT (high intensity interval training) type of workout.

1: Plan Your Route & Exercise Stations Ahead On your run or walk, mentally select various structures or landmarks as exercise stations. Stop at each station along your route and perform one of following exercises for 1 minute before continuing on: Try These Station 1 (Park bench): incline or decline push-ups Station 2 (Oak tree): sustained tree squat Station 3 (Parking lines): skater hops back and forth Station 4 (Fallen tree): quick toe taps on stump Station 5 (Stairs): sprint up and down the steps 2: Stop-and-Drop Run On your run or walk, choose a landmark like a blue house, for instance, that you “stop-and-drop” at and do 1 minute of a single exercise like jumping jacks or air squats before continuing on.

TAMMY UYEDA, BSc(PT) is a clinical Physiotherapist, certified group fitness instructor and owner of FitSpark Health. She is passionate about motivating and inspiring people to live an active lifestyle and can usually be found shuttling her three pre-teen and teenaged sons between soccer fields. She shares workouts, exercise tips, and her favourite fitness-related finds on her Instagram page.

17 | March/April 2021

tinkam

WO RKOU T 3

Hill or Stair Challenge Hills and stairs are love-to-hate structures, but so key to function. Challenge yourself to walk stairs or hills regularly to keep your balance on-point and muscles strong. If you’re ready to take it up a level, add some variation. Switch up your direction, speed, or pattern on the hill or stairs.

Try These Walk backwards or sideways Lunge walk up Squat walk down

WOR KOUT 2

Skip or high knees up

Playground Circuit

Slo-mo walk up/down

Playgrounds offer a cornucopia of fitness challenges!

They have been built to facilitate children’s physical abilities in many ways: balance, spatial awareness, strength, and agility. And you can use it for the same benefits! Get creative and incorporate some of these structures into your next workout, and you and your kids will have a load of fun together…or get a unique workout in yourself if they are busy hanging with their squad.

Try These Monkey bars: upper body strength (think: pull ups) Spider web structure: coordination training Pull-up bars: hanging knee-ups Swings: your outdoor suspension training system (think: elevated planks)

WO RKOU T 5 WORKOUT 4

Walk It Out Walking is often overlooked but it’s a fantastic way to get exercise. Vary your pace and change your surroundings regularly to get these additional benefits in addition to the cardio, fresh air, and good company:

Escape to Nature Escaping your day-to-day routine and improving your health and fitness really can be as simple as stepping out the front door.

Make a point of putting some play back in your day. Get back outside, into nature…and have some fun outdoors this spring!

Try These Go geocaching or orienteering

Try These

Find some waterfalls

Vary surfaces (try grass, dirt paths, and sand): increased balance, foot/ankle strength

Discover new trails by foot or bike

Wear a backpack or weighted vest: increased resistance for bone density

Paddle a local lake

Find a forest; climb over logs and rocks: improved agility and proprioception Silly walks (try side-shuffles, grapevines, and toe/heel walks): improved strength and agility

Forage in the forest

Getting out into nature is a simple way to jumpstart your health and fitness this season. With a few additions and a little creativity, you can easily reap the benefits of exercise at a whole new level. the good life The Magazine of Nature’s Fare Markets | 18

GOOD

to our Community

Ditch Single-Use Plastics for Good Juju

BY ALEXA MONAHAN

H

i! We’re Alexa and Lisa, cofounders of Good Juju. We’re moms, friends, and climate nerds. We started Good Juju to inspire and empower people to make small, incremental changes, with the hope that together we can change the world. Our motto is “Zero waste with zero compromise” and our goal is to help you reduce the number of single-use plastics in your daily routines.

The facts about plastic consumption are staggering:

Good Juju co-founders Lisa and Alexa

• 4.75 tonnes of single-use plastics are produced every second around the globe. That’s 150 million tonnes – Every. Single. Year.

• 1 million plastic bottles are bought around the world every minute.

19 | March/April 2021

• Nearly half of all plastic ever made has been manufactured in the last 20 years.

• 54% of plastic produced today is for consumer-packaged goods.

• Only 9% of all plastics are actually recycled.

Numbers like these are hard to wrap our heads around. Often, the challenges we face when it comes to the environment can feel insurmountable, and it’s easy to become overwhelmed and feel powerless. But something has to change. Our current rate of plastic consumption is not sustainable, and in many cases, plastic is not necessary.

Plastic has become so ubiquitous in our lives that we don’t consider that there are often more sustainable alternatives.

Did you know that North Americans throw away 3 billion shampoo and conditioner bottles every year? And 700 million laundry detergent bottles? When we heard these statistics, we were floored. Consider that liquid shampoo is 80% water. The active ingredients are concentrated and water is added to create a bottle of shampoo. That bottle is made of plastic, and because of the added water, it takes up more space and weighs more when transported, adding to its overall carbon footprint. The same goes for laundry soap. But does shampoo need to be in a liquid form? Does laundry soap? Do they need to come packaged in plastic? Or are we just so accustomed to these formats that we don’t consider a better, more sustainable way.

At Good Juju, our concentrated shampoo and conditioner bars have all the ingredients you need, without the water. Same goes for our laundry strips. We formulated our hair bars with a hairdresser and a Naturopathic Doctor, so they are pHbalanced, safe for colour-treated hair, and perform as well as anything you’d buy in

a salon. And, because there’s no water in our products, their carbon footprints are significantly lower. Our laundry strips drastically reduce the carbon footprint of each laundry load!

None of our products, packaging, or shipping materials contain any plastic. Our hair bars are packaged in FSC-certified millboard, which is a paper industry by-product, and nonGMO corn foam, which washes safely down your sink. The entire package is zero waste.

A few of our favourite plastic-free products:

This is a pivotal moment. It’s an opportunity for all of us to step up and help create a better future. To fight for the wellbeing of the earth, and all of the living things we share it with. We all have the power to effect real change, and that power lies in the choices we make every day. Start small, but start somewhere. As Anne-Marie Bonneau says “We don’t need a handful of people doing zero waste perfectly. We need millions of people doing it imperfectly.”

• Abeego Wraps instead of plastic wrap • Stainless steel straws instead of plastic straws (or ditch the straw entirely!)

• Nature’s Fare reusable grocery bags instead of plastic bags • Reusable water bottles • Good Juju laundry strips • Good Juju shampoo and conditioner bars • Mesh produce bags

the good life The Magazine of Nature’s Fare Markets | 20

GOOD

to our Community

DIY Bath Bombs

BY JEN KOSSOWAN What’s better than a warm soak in the tub at the end the day? A warm soak in the tub with a lovely fizzy, scented bath bomb, of course! If your kids are anything like mine, they would be happiest if they could use a bath bomb every single night. They just love them. Thankfully, they can be made at home with everyday ingredients and they’re actually so easy to make that older kids can do this themselves! We make ours with kid-friendly essential oils and natural food colouring, but you can customize yours however you like: keep them uncoloured and unscented, add dried lavender buds, or hide a little surprise toy or figurine inside!

JEN KOSSOWAN is a kindergarten and grade one teacher and mama of two gorgeous kiddos. She’s passionate about play, loves a good DIY project, and can most often be found in her kitchen whipping up recipes that taste delicious while meeting her crunchy mama criteria. She started Mama.Papa.Bubba. on a whim in 2010 while living in the Middle East and has been sharing her recipes and activities there ever since.

21 | March/April 2021

mamapapabubba.com |

mamapapabubba

Homemade Bath Bombs Kids Can Make

1 cup baking soda

½ cup corn starch

½ cup Epsom salt

2 tbsp favourite oil

1 tbsp water

5–10 drops kid-safe essential oil (our top picks are lavender, sweet orange, and tea tree)

½ cup citric acid

natural food colouring (optional) bath bomb mould or silicone mould*

1 Start by whisking the baking soda, corn starch, and Epsom salt together in a large mixing bowl. You want the mixture to be a smooth and clump-free as possible.

2 Next, add the oil, water, and essential oil. If you’re using natural food colouring to make your bath bombs colourful, adding it to the water first can be helpful for dispersing the colour evenly. Whisk the wet ingredients into the dry ingredients until fully combined.

3 Onto the most important part—the citric acid! This is what will give your finished bath bombs their signature fizz. The key with the citric acid is to add it slowly and stir it in very gently… We want to save as much of that fizzy reaction as possible for the bath! If it fizzes while stirring it into your mixture, add it in smaller bits at a time and stir more slowly. Once combined, your mixture should resemble wet sand and come together in a clump when squeezed in your hand. If it seems too dry, add tiny bits of water and mix until it does hold together.

4 Time to make our bath bombs! If you’re using a bath bomb mould, overfill both sides of the sphere and press them together firmly. Remove the excess mixture around the centre with your fingertip, and very gently remove one side of the mould. Place the bath bomb on a tray with the mould side down and allow it to dry out a little bit before trying to move the other side.

5 Once you’re ready to remove the other side, carefully flip the bath bomb so the uncovered side is facing downward in your hand, and very gently remove the remaining side of the mould.

Pro tip: If you’re having a hard time removing your bath bombs from the moulds without having them crack, lining the mould with a little bit of clean plastic from the recycling bin can be really helpful.

Either way, if a bath bomb does crack, the beauty of this project is that you can just press it back into the mould and try again.

6 Once your bath bombs are completely out of the moulds, allow them to dry at least overnight, but preferably for a full 24 hours. When they’re completely dry, they can be stored in an air-tight jar until used. *Don’t have a bath bomb mould?

Use a silicone mould or silicone ice cube tray instead! Just as with the other method, you’ll want to overfill your mould and press your mixture down firmly into it. The main difference here is that if you’re using a silicone mould or ice cube tray, you’ll need to allow your bath bombs to dry out completely before attempting to remove them—approximately 36 to 48 hours. This approach does take a little more time, but is definitely easier and more little-kid friendly.

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Health

Fragrance Stinks

D

eeply connected to memory and emotion, scent can evoke memories and feelings, and take us back to a different time and place. Credited with inventing the first perfume, ancient Egyptians first used essential oils from coriander, laurel, myrtle, lavender, and rosemary to denote social and political status, in religious and burial ceremonies, and to enhance beauty.

But not all of it is good for us—in fact, it can be harmful.

Chemical Interference Today, many fragrances are made with synthetic ingredients, more than 95% of which are derived from petrochemicals, including phthalates, parabens, benzene derivatives, and aldehydes. Many of these chemicals, absorbed directly into the bloodstream through the skin, are linked to cancer, allergies and asthma, birth defects, autism, brain and nervous system disorders, anxiety and depression, early sexual development, headaches, and skin irritations.

Did You Know?

Manufacturers are not required to list on labels the hundreds of synthetic and natural components that make up fragrances.

Unscented products can contain fragrance not designed to create scent, but to mask a strong odour in the formula.

That means if your face cream is made with an oil that has a scent, it can be labelled fragrance-free because the oil was included as an emollient, not a fragrance.

Fragrance-free products mean no extra fragrances were added, but other ingredients may contain a naturally occurring odour. They don’t contain added ingredients that create a smell but may contain ingredients with a scent that are not added because of their scent.

That means if your product is made with lavender, chemicals can be added to mask its aroma.

23 | March/April 2021

Read the Label Even if a product is labelled as fragrance-free, it may contain one of 26 fragrance chemicals such as geraniol and limolene. Download the Environmental Working Group’s Skin Deep app to check for potentially harmful ingredients.

Smells Like Home, Naturally When it comes to your home, a natural approach is best when cooking odours, stinky running shoes, or stagnant air take over.

Here are some natural ways to refresh the air you breathe indoors.

Open it. Fresh air—especially when it’s cold outside—is essential to decrease exposure to toxins and allergens in our homes. To move that stale air along, open a window or two first thing in the morning—just a few minutes will change the quality of air and make you a little livelier. Better yet, leave your window open a crack as you sleep.

Simmer it. All you need is a pot of water and five minutes of simmer time. Just make sure you don’t let the pot boil dry.

• To neutralize cooking smells, pour in a glug of white vinegar.

• For freshness, try a few whole cloves with citrus peel, star anise, cinnamon, or a rub of rosemary.

• For scent, add a few drops of your favourite organic essential oil.

Diffuse it. Diffusers come in a variety of forms: stand-alone units, plug-ins, and lightbulb ceramic rings. Just add a few drops of pure, organic essential oil.

Dab it. Closed-off cupboards and closets benefit from just two drops of essential oil on a cotton ball, tucked in a corner. Try tea tree, citrus, eucalyptus, and rosemary for their energizing and antibacterial properties.

Shake it. Put these natural odour remedies in a cloth bag or jar with holes punched in the top. Shake the jar or scrunch the sachet to release the scent. Sachets can also be tucked into shoes and boots and stuffy cupboards.

• Dried-out coffee grounds on your desk stimulate your brain.

• Lavender by your bed can help you sleep.

• Gently-ground whole cloves and dried mint, and crushed, dried rosemary in your closet also help to banish pesky moths.

• Dried rose petals, lavender, dried citrus peel, allspice, cloves, or cinnamon. Add a drop or two of pure essential oil for punch.

Many essential oils can purify the air with their antifungal, antibacterial, or antiviral properties.

Sources www.perfume.com/article-history-of-perfume www.huffpost.com/entry/five-mustknows-on-the-dan_b_4737654 www.mcgill.ca/oss/article/quirky-science-you-asked/what-differencebetween-unscented-and-fragrance-free-products

DIY

Perfume Oil Your best bet to avoid potentially harmful hidden fragrances is to make and customize your own products.

Mix 1 tbsp carrier oil, such as jojoba or grapeseed oil, with 15–25 drops of your favourite essential oils. Pour into a roll-on bottle. Experiment with a combination of pure essential oils from each category…

Top Notes usually light, fresh, and evaporate quickly • bergamot • cinnamon • eucalyptus • grapefruit • lemon • lemongrass • mandarin • neroli (bitter orange) • peppermint • tangerine Middle Notes softer and can take a few hours to notice after application • chamomile • cypress • fennel • geranium • hyssop • juniper • lavender • marjoram • neroli • nutmeg • rosemary Base Notes heavier and more intense • cedar • cinnamon • clove • frankincense • ginger • jasmine • myrrh • patchouli • rose • rosewood • sandalwood • ylang ylang

DIY

All-Purpose Spray Scented or unscented, this formula neutralizes odours, anywhere 1 tbsp baking soda 1 ½ cups of water 6–10 drops preferred essential oil (optional) Put everything in a spray bottle and shake well. Spritz where needed.

www.ewg.org/about-us www.prevention.com/beauty/skin-care/a20454834/the-truth-aboutfragrance-free-products/

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Food

Detox Foods

Cilantro Pesto

BY LAURA SPENCER, rhn

Spring is in the air, and with it one of the most popular practices of the season: detoxing.

Widely embraced by integrative and functional medicine, Holistic Nutritionists, Ayurvedic and Chinese medicine practitioners, detoxing is still a practice met with skepticism by many in the scientific community.

M

uch of the debate surrounding detoxification as an efficient process—where a person can aid her/his body to get rid of toxins by following a specific dietary and supplement guideline—is understandable, as studies in this field need to be more robust. However, there is no denying that nutrition, genetic makeup, lifestyle, and environmental factors can enhance or diminish its efficacy.

We all understand that detoxification is a natural body activity without which there will be no life. Yet, our modern world exposes us to more toxins and harmful chemicals than ever before. Think of the average ingredient list for deodorants, shampoos, makeup, or frozen pizza. Is it possible that we can assist our body in this process? Studies are mounting to prove so.

Sassy Parsley & Ginger Pesto

Detoxing is an intricate biochemical process divided in two phases. Phase I, where cytochrome P450 enzymes transform lipid-based toxins into less harmful compounds, takes place mainly in your liver, but these enzymes can also be found in your enterocytes (absorption cells found in your intestines), kidneys, lungs, and even brain. In Phase II or Conjugation, the goal is to increase the absorption of the metabolite so it can be discharged via urine or bile.

LAURA SPENCER is one of Nature’s Fare Markets’ vitamin specialists and a passionate foodie. She believes we can be as happy, healthier, and fulfilled as we allow ourselves to be. As a certified Holistic Nutritional Consultant, she works with people to help them achieve a healthy lifestyle by focusing on modifying behaviours and eating habits that are not working.

25 | March/April 2021

bonfirenutrition.ca |

bonfirenutrition

Nutrients act like cofactors in this task, and the ability of the body to detoxify expeditiously can be affected by nutrition. Think of B vitamins, zinc, selenium, vitamin C, vitamin A, and amino acids.

When it comes to food, there has been an association between certain nutrients and the activation or inhibition of enzymes in the pathways of detoxification. Some foods enhance one phase more than the other, or they can generally provide the crucial fibre necessary to bind to toxins and eliminate them via stool.

Detoxification protocols can come in many forms and shapes, from heavy metal protocols, to targeting detoxification pathways, which can include food, environmental, and lifestyle recommendations. Others can focus on removing and replacing certain foods; this should only be done for a specific period of time, and always considering your own particular body, lifestyle, and mental health needs.

1 bunch cilantro 1 clove garlic 3 tbsp sunflower seeds 3 tbsp walnuts ¼ cup nutritional yeast 1/8 cup sea salt 1 ½ tbsp lemon juice 1 tbsp water ¼ cup extra virgin olive oil

cilantro

Add all ingredients except olive oil to a food processor.

With the food processor running, slowly pour in the olive oil. Continue to blend for 30 seconds until pesto is smooth and emulsified. Season with additional salt or lemon juice, if needed.

Transfer to a jar and enjoy! (It keeps in the fridge for about a week.)

Sassy Parsley & Ginger Pesto

3 cups parsley 1 cup basil ½ cup sunflower and pumpkin seed mix 2-inch piece of ginger, peeled ½ cup olive oil 2 tbsp water ½ tsp chili flakes salt to taste juice from half a lemon

basil

Parsley

Mix all ingredients in a high-speed blender and enjoy the freshness and brightness of this sauce. (It keeps in the fridge for about a week.)

w

If you are focusing on whole foods, great quality produce, foods with a rich antioxidant profile, and drinking the best quality water you can get your hands on, you are already doing a great job in assisting your body with its natural detoxification process.

One top detox food is fibre. Fibre doesn’t only support detoxification, but it has also been linked with an increase in the production of short chain fatty acids (SCFAs), microbial metabolites that have been linked to anti-inflammatory and anti-cancer properties. Butyrate, perhaps the most well-known, has been associated with strengthening the gut barrier function as it is the main fuel for the cells that line the gut, as well as promoting the growth of villi.

Cilantro Pesto

TOP DETOX FOODS What to include during a detox

CRUCIFEROUS VEGETABLES broccoli, cauliflower, Brussels sprouts, cabbage

Linked to inducing Phase I and Phase II detoxification. Rich in glucosinolates (neutralize carcinogens) and indole-3-carbinol (studies show prevent development of estrogen-enhanced cancers).

Sources www.ncbi.nlm.nih.gov/pmc/articles/PMC4488002/ pubmed.ncbi.nlm.nih.gov/23631258/ pubmed.ncbi.nlm.nih.gov/12840226/

ALLIUM VEGETABLES garlic, onion, leeks, scallions

Linked to aid Phase II detoxification due to their organosulfur compounds.

pubmed.ncbi.nlm.nih.gov/11962257/ pubmed.ncbi.nlm.nih.gov/24815822/ pubmed.ncbi.nlm.nih.gov/19902160/

BERRIES

CILANTRO

strawberries, blueberries

powerful antibacterial, antioxidant, and antifungal

A great source of ellagic acid, a powerful antioxidant linked to anti-inflammatory properties.

Known to help the body get rid of heavy metals such as mercury and lead, and aid in Phase II detoxification pathways. It has also been shown to help purify water.

www.ncbi.nlm.nih.gov/pmc/articles/PMC4488002/#B6 www.ncbi.nlm.nih.gov/pmc/articles/PMC4824718/#B3

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Health

Is It Time to Do a Spring Cleanse?

BY JEN CASEY, cnp, nncp

Spring is that time of year when we traditionally purge what is no longer serving us around our home. We clean out cupboards, closets, and drawers. We dust, mop, and freshen up every corner.

But, how about a spring cleaning of our body? After all, that “house” is important, too.

We spend the winter months conserving energy, cooking comforting meals, and indulging in holiday sweets. When the days get longer and warmer, we feel an urge to lighten up with fresh, seasonal fruits and cooling foods. In Traditional Chinese Medicine, Spring is the season of rebirth and energy flow, and the process is governed by the liver, our detoxification organ. It only seems fitting that we pull out nature’s broom and get to work.

JEN CASEY is a Registered Holistic Nutritionist and Certified Health Coach through Next Bite Nutrition Coaching. She’s also an Academic Advisor at The Institute of Holistic Nutrition. Book a free, 30-minute online nutrition appointment with Jen or one of our other nutritionists at naturesfare.com biteclubnutrition.ca 27 | March/April 2021

How Can You Tell If You Need a Reset?

You Constantly Crave Sugar Skipping meals, consuming refined foods, and unhealthy eating habits all lead to imbalanced blood sugar. It’s a vicious cycle: the more sugar you eat, the more sugar your body (actually, your brain) craves!

Sluggish Digestion Constipation and bloating can indicate a lack of fibre and fluids that your body needs to keep clean. Remember, fibre is nature’s broom! A cleanse will help move things along.

Bloating and Weight Gain I get it, we go through cycles and hibernating indoors over the winter months does not help matters. Many factors, like stress and hormones, can also contribute to weight gain. If a high-sugar, low-nutrient diet is one you have been following, it might be time to reset.

What Does a Cleanse Look Like?

There are many types of cleanses, resets, and detox programs. Some restrict calories or certain foods, some include herbal supplements, and some have you fasting for days. As a Holistic Nutritionist, I recommend transitioning into a cleanse that feels less like a fad diet. After all, food is where we are going to get the nutrients, energy, and enzymes to support the cleansing process. One thing you must consider, however, is the type of food you choose to eat.

There are specific foods to avoid while on a cleanse, like those that promote inflammation and disturb your blood sugar balance. Typically, gluten, dairy, refined carbohydrates, processed foods, artificial sweeteners, alcohol, and excessive amounts of caffeine are on this list.

In turn, include fresh, whole foods that do not come in a package. Foods that contain liver-supporting enzymes to aid in the breakdown of built-up toxins, plus immune-boosting veggies and herbs, will set you up for success. In order to properly clear toxins, you have to build up your immune system. These phases work together, so plan your meals with this in mind.

What Can You Expect While On a Cleanse?

Disturbed Sleep Frequent wake-ups can indicate an imbalance in the body. Your two main sleep/wake hormones, melatonin and cortisol, are processed by the liver. If you are under constant stress, your cortisol levels remain elevated. This puts stress on the liver, making it more difficult to produce melatonin to fall, and stay, asleep.

Frequent Colds Your immune system can become compromised from poor diet, high stress, some medications, and lack of sleep.

Frequent illnesses are a good indication that you might need a cleanse to populate healthy gut bacteria, vitamins, and minerals.

Unhappy Skin Breakouts, rashes, and itchy patches can indicate that your liver is working hard. Your liver and skin are two of your detoxification organs, working together to rid the body of what it does not need. If your body is full of toxins or excess hormones that need clearing out, it shows up on your skin.

You can expect to feel symptoms during the first few days of a cleansing program. While you are consciously cutting out inflammatory foods, your blood sugar is adjusting. You might feel headaches, fatigue, skin breakouts, disturbed sleep, and cravings. This is why it is important to prep as much food as you can, gather all your groceries, review the plan, and not schedule any big events during your cleanse. Find a support partner in a friend, partner, or Nutrition Coach. Prepare to rest as you allow your body to adjust and repair.

Once you get over the “hump,” it’s usually all downhill from there. When your blood sugar is regulated, and your body is being nourished with whole foods, your sweet cravings should dissipate, your energy levels should increase, and many people report less joint pain. There is also the added bonus of less belly bloat and a more comfortable, healthy weight.

Post-cleanse, you can slowly reintroduce some foods that you had swapped out, but expect some of those old symptoms to return. Take it as a sign!

This is your body—your home—trying to tell you what it does not need. Grab nature’s broom and get ready for another “spring cleaning,” no matter what time of year.

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Health

3 Steps to Green Your Beauty Routine We all know the toxins that are hiding in many of our everyday items and maybe you have taken the initiative to use non-toxic products in your kitchen, fridges, and cleaning (great job!), but what about your beauty products? For some, this transition can seem like a daunting one filled with many what ifs and not really knowing where to start.

Like any new habit, we are not recommending an all or nothing approach that has you emptying your entire cosmetic drawer into the trash and starting fresh with new items (that does sound daunting and a bit scary). We are suggesting taking a three-step approach in reaching the goal of having a toxin-free cosmetic and personal care routine.

Add one at a time.

1

Just like we learned with cleaner eating and trying to add in one new fruit or veggie each week, we suggest adding in one cleaner personal care item at a time. Start with something that has the most impact like body wash or lotion (it has the largest body coverage so also the most impact).

Use it up and switch it out.

2

As you use up each conventional product, commit to replacing it with a non-toxic, safer version. This allows you to make a seamless swap with the new item and work it into your routine. Before you know it you will have transitioned to a full line of cleaner products.

Reach out for help. Get to know your skin and products.

As you explore new products, it is the perfect time to learn more about natural products, your skin type, and what it needs to glow. Take the time to speak with our staff, try some samples, and really work on making a product routine that is uniquely your own.

3 29 | March/April 2021

Remember that your skin is your largest organ and acts like a giant sponge; anything you put on you ends up in you, so working toward a healthier you includes transitioning to safer personal care products. Also, rest in knowing that natural skin care and make-up has come a very long way and often outperforms conventional products. Take the three-step challenge and let us know what new and amazing products you add to your routine.

NEW

GOOD STUFF IN-STORE CONDIMENTS

Fatso Almond Butter All of the nutrition, healthy fats, and low sugar goodness from their original peanut butter now comes in an almond butter version for PWDPP (People Who Don’t Prefer Peanuts). Available in three flavours: classic, maple, and salted caramel.

CANDY

SmartSweets Sourmelon Bites Adding to the lineup of your favourite childhood candies, SmartSweets has introduced Sourmelon slices. As with all their treats, these are super low in sugar, plant-based, and free from sugar alcohols, artificial sweeteners, flavours, and colours.

CEREAL

Holos Overnight Oats Delicious creamy and crunchy overnight oat blends, ready to be soaked overnight and enjoyed.

Available in four flavours: vanilla, peanuts and maple, chia, and cocoa.

NEW AT TH�

BISTRO Kale & Brussels Sprout Slaw

SEASONINGS

VEGETARIAN & MADE WITHOUT GLUTEN

Sesame Miso Noodle Bowl

Avafina Organic Seaweed Dried seaweed is a great addition to meals, adding a boost in minerals, antioxidants, and fibre. Each organic version offers a different flavour profile, some being sweet and briny while others are nutty and smokey. Available in five blends: seaweed, dulse, kombu, sea lettuce, and wakame.

VEGAN

Haskap Berry Blast Smoothie MADE WITHOUT GLUTEN & DAIRY

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