The Good Life - The Spring Clean Issue

Give your life a surge

Do we know why we age and why some people age faster?

Aging is caused by so many processes, however, DNA and telomere damage as well as mitochondrial dysfunction are the leading causes. Several natural compounds are pivotal to human health and healthy biological aging, notably NAD+.

Did you know that by middle age, our NAD+ levels have plummeted to half that of our youth?

Reduced NAD+ levels can result in fatigue and decline in metabolism – leading to weight gain and increased risk of developing

type 2 diabetes, as well as age-related cognitive decline and muscle loss. Numerous studies have demonstrated that boosting NAD+ levels can reverse mitochondrial dysfunction and improve insulin sensitivity. One of the most e ective ways to boost NAD+ levels is by supplementing with nicotinamide mononucleotide, also known as NMN. NMN is a precursor to NAD+, and is rapidly absorbed and converted to NAD+. NMN is shown to be superior to that of another NAD+ precursor called nicotinamide riboside (NR).

SALE

Wellness Days Sale

Spring into savings on everything you need for headto-toe wellness. Save 15% on all regular priced items when you spend a minimum of $25 (before taxes).

WHEN & WHERE: March 9–11 | All stores

LET’S TALK: SKINCARE

Dermaplaning 101

Wondering if you can pull off DIY dermaplaning? It’s as simple as it is gentle—once you know how. After this workshop, you’ll be able to master this technique at home. Book your spot today and get dermaplaning for softer, smoother, brighter skin and hair removal!

SPEAKER : Brianne Rempel

WHEN & WHERE:

March 15 | Langley March 16 | White Rock

LET’S TALK: HEALTHY AGING

Maybe It’s Your Mitochondria?

Have you noticed a shift in energy levels, focus and heart health as you age? It could be that your mitochondria are slowing down. Naturopathic doctors from Natural Factors are here to talk about what they recommend to rejuvenate your health and nurture longevity.

SPEAKER: Dr. Gaetano Morello & Dr. Kate Rhéaume

WHEN & WHERE:

March 24 | Langley March 27 | Vernon March 28 | Penticton March 29 | Kelowna

OOPS!

Last issue, the article “3 Reasons to Take the 31-Day Plant-based Eating Challenge” said that traditional dairy production is hormone-based. While this can be the case in the United States, the Canadian dairy industry does not permit use of growth hormones. All dairy products at Nature’s Fare Markets are free from added hormones or antibiotics.

LET’S TALK: ENERGY

Polyphenol Powerhouses

Joycelyne from Genuine Health is here to discuss what they are, why you need them, and where to get them. There are nutrient gaps found in the modern-day environment; find out how polyphenol-packed foods and supplements will benefit your health needs and cover all your basic nutritional bases.

SPEAKER : Joycelyne Lai

WHEN: April 12

WHERE: Online Webinar

LET’S TALK: FERTILITY

Before You Try for Baby

Infertility is on the rise for both men and women. For many of us, there are things that we can do before we begin trying to conceive to set us up for success! Hear about things like changing out kitchen utensils or makeup, finding ways to rest and recharge, balancing blood sugar, or adding specific foods that are associated with supporting hormones.

SPEAKER : Rhiannon Lockhart

WHEN: April 26

WHERE: Langley

MORE EVENT DETAILS: naturesfare.com/upcoming-events

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

Missed

Marketing Director Stephanie Thatcher

Content Manager Chantelle Nuttley

Creative Director Janna Payne

Copy Editor Marilyn Fransen

GOOD STUFF GET THE

SUPPLEMENT

Give Your Liver Some Love

Can you believe the liver has 500+ jobs? From detoxification and energy storage to regulating hormones and processing nutrients, the liver is one of the body’s hardest working organs—and it’s on the front lines against alcohol and environmental toxins.

Liver Support is an immune-boosting antioxidant supplement that helps protect the liver from toxins, combat viral infections and support that all-important detox function. Milk thistle and broccoli extract are among the functional and powerful ingredients in this all-in-one formula.

PERSONAL CARE

Feel the Power of Kisolite

Every day, the skin is exposed to pollutants, stresses and dry air— but there’s a mineral clay that’s been used for thousands of years to soothe, remove impurities and moisturize from within. Rich in more than 30 healing minerals, the unique Kisolite Glacial Clay is hand-harvested from a granite inland basin at BC’s Kisameet Bay. These three Kisolite products from Back to Earth are bringing much-needed relief to rashes (Sweet Pea Herbal Balm), itchy scalp and skin (Goodbye Eczema Cream) and dry skin (Ice Age Bar Soap). Back to Earth Kisolite products

ON OUR PODCAST LIST

Save a Planet in 60 Minutes or Less

How to Save a Planet

How To Save A Planet is the podcast that makes us feel educated and energized to make a positive impact for our earth. Brought to you by Gimlet and Spotify, as well as journalist Alex Blumberg and a crew of climate nerds, this show proves that climate conversations don’t have to be entirely daunting. Give it a listen! Listen on Spotify

AOR Liver Support

Made in BC

Alex Blumberg

NUTRITIONIST NOTES

Do I Need to Do a Cleanse?

Written by Lisa Kilgour, rhn

The days are getting longer, the sun is getting warmer and the plants are coming back to life. I love spring! You might also be noticing that your body is perking up too. It might be asking for different foods or lighter meals, or you might even be thinking…do I need to go on a cleanse?

Spring is a wonderful time to support your body’s natural detox cycle and there’s a reason you might be feeling extra “cleanse-y” right now. Your body triggers its own internal clean-up each spring and this is a great time to support this natural process.

In many health circles, it’s believed that you just need to let your body do its thing, that there’s no need for cleanses or detoxification protocols, but I believe there’s a place for them. You live in a different world than what your body’s natural detox process was meant for. Your natural detox cycle is wonderful at handling day-to-day toxins, but what about the chemical soup we live in today? Air pollution, water pollution and hormone-disrupting chemicals are everywhere. Just walk down the cleaning aisle of a conventional grocery store and you’ll get an idea of the chemical soup I’m talking about.

The World Health Organization says that air pollution increased by

SPRING CLEANING

Support your body’s natural detox process

a whopping 8% between 2011 and 2016. Add to that the glyphosate residue found in food as well as the parabens, formaldehyde and phenoxyethanol in conventional creams and lotions, and it’s clear that your body might need help handling this chemical assault.

Over time the chemical strain can add up, leading to symptoms like:

• brain fog;

• constipation;

• diarrhea;

• low energy;

• strong body odour (or a change in scent);

• chemical sensitivities; and

• skin breakouts.

So supporting your natural detox cycle can be helpful. This doesn’t need to be harsh or difficult—we need to give the body the ingredients required to move those toxins out!

Cleanses can also help reset old habits or bring in new ones. You’re generally going to follow a “clean” diet during the cleanse and as long as you set an end date, it can be

helpful. Starting any restrictive diet without an end date can lead to feelings of deprivation and bingeing—something you definitely want to avoid.

Also, please note that cleanses aren’t weight loss diets. While doing a cleanse may help your metabolism at a cellular level, normally any weight that’s lost will come back when you’re done. Be sure to keep this in mind as it’s best to have the right expectation. Often we berate ourselves when we gain weight after a cleanse or diet, when it was actually just inevitable.

How’s Your Colon Doing?

Here’s the thing: you’ve gotta have a happy colon first. If you’re even mildly constipated, your body can’t get rid of all of those toxins you’re pulling out of your liver and cells.

Think of it like cleaning your house. You spend all day cleaning out a room, it looks sparkling clean…but all of that garbage is now in the hallway. If your hallway is clogged up, then eventually that garbage

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1 | Avoid excess chemicals whenever possible

Use natural laundry detergent and consider unscented or naturally-scented creams and lotions. Use gloves when using cleaning chemicals or switch them out for natural options (your pets will thank you too).

2 | Stay hydrated

Yes! I know, it’s simple but hard to do. Your body needs you to be hydrated for your detoxification system to work properly. Also, dehydration is a stressor that will raise your cortisol levels…and can cause your body to store extra energy around your belly.

3 | Support your glutathione production

Sulphury veggies like the cruciferous family (broccoli, cabbage, cauliflower, etc.) and the onion/garlic family help your body make extra glutathione. Aim for a serving of each every day if you can digest them okay. Also, make sure you’re eating enough protein each day to ensure you’re getting those important glutathionecreating amino acids.

Add a squeeze of lemon to your water or grab a mug of herbal tea like nettle, dandelion or milk thistle to help support your detoxification cycle even more!

4 |

Hop on over to

Nature’s Fare Markets for cleanse supplies!

Grab your herbal cleansing kit, some supportive coldpressed juices, organic cruciferous veggies and a delicious meal kit for dinner. The team members in your store’s wellness department can help find exactly the right detoxification support to suit your body.

Grass fed dairy

If you’d like some extra one-on-one support, book a free 30-minute appointment with one of Nature’s Fare’s nutritionists (including me!). You can meet either in-store or online. Grab your spot today!

will end up back in that room. Your colon is the hallway; if it’s not open and clear, then all of those toxins will end up back in your liver.

Fasting vs. Juice Cleanse vs. Herbal Cleanse

While fasting is very popular right now, there isn’t a lot of research proving it’s effective for detoxification. Some early animal research does find that it can help increase liver enzymes that help with detoxification, but this isn’t a method that’s good for everyone. Namely, you must have sufficient body weight to fast. If your body fat percentage is low or you have a fast metabolism and struggle to maintain your weight, this is not for you... Don’t fast. Full stop.

I have two concerns with using fasting for detoxification: you’re not getting a source of glutathione and you need to manually keep your colon moving (think enemas). This is why I rarely, if ever, recommend fasting as a detoxification protocol.

Glutathione is a powerful antioxidant made up of three amino acids (glycine, cysteine and glutamate). It’s highly concentrated in the liver and no other nutrient works harder to eliminate heavy metals, mycotoxins (mold), parabens and hundreds of other toxic substances we come into contact with on a daily basis. Think of glutathione as your master detoxifier, and detoxification is easier for your body when there’s a steady supply of glutathione.

Juice cleanses make life a bit easier: you’ve got some nutrients and energy coming in, so they’re not as much stress on your body. But, without fibre or protein, they carry the same two problems that fasting has (they lack glutathione and you might need an enema).

Instead of doing a 100% juice cleanse, I prefer to add nutrient-dense, fresh-pressed juices from the Bistro at Nature’s Fare to my spring diet. They’re delicious and an easy way to get some extra veggies.

So, in general, I don’t recommend fasting or juice cleanses unless you’re working with a practitioner who can make sure this is a good practice for you.

Herbal Cleanses for the Win! I feel gentle herbal cleanses along with a whole food diet are the safest and most effective method of detoxification. Through this process, you can take a break from the chemical assault found in many processed foods, while giving your body the ingredients to clean out your liver and cells. Plus, you’ll be getting natural sources of glutathione and fibre so your detoxification cycle will work as it should.

Nature’s Fare has many great herbal cleanses for you including teas, capsules and ultra-gentle homeopathic options. Ask your favourite wellness team member to help find the right one for you!

Lisa Kilgour, rhn is one of Nature’s Fare Markets’ nutritionists and soughtafter speaker and educator who helps people heal from diverse and complex health issues. She has spoken at TEDxKelowna and is the author of Undieting: Freedom from the Bewildering World of Fad Diets. Book your free appointment today at naturesfare.com

Learn more: lisakilgour.com

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

Sourcing Tea With Purpose

Written by Jamie Horst of Traditional Medicinals

At Traditional Medicinals, we believe that medicinal plants hold power to create change. We validate this belief by sourcing quality herbs and blending teas that have an ethical, positive impact on people and the planet.

To continue providing accessible botanical wellness for the world, we need to maintain a supply of high-quality herbs. This requires investing in the ecosystems where these plants thrive—and the people that steward them. We support the ecosystem through certifications like organic and FairWild®, and we work hand in hand with the farmers and collectors who harvest and forage our herbs around the world, to build deep and lasting relationships.

Our relationship with our farming community in Rajasthan, India, is especially deep and meaningful. For more than 15 years, we have supported programs for women and girls in the farming communities where we source senna for our Smooth Move® teas. Rajasthan, India, is one of the driest places on earth, where temperatures in the Thar Desert can reach as high as 122°F. Local farmers rely upon drought-resistant native plants like senna—the active ingredient in our Smooth Move teas—for their livelihoods. While senna may be drought-tolerant, rural villagers struggle daily with the lack of water. Women and girls walk up to ten hours daily to community ponds to provide water for their families, crops and livestock.

After witnessing these conditions and sitting with women in their kitchens and around their cooking fires, we heard a vision they had for a different future.

With support from our non-profit partner WomenServe and the Traditional Medicinals Foundation, these communities have desilted and expanded large community ponds, dug and rebuilt agricultural rainwater catchment systems, and constructed underground rainwater catchments, called taankas, for families in need. In 2020, these changes saved women and girls in these communities an estimated 318,000 hours of walking. With access to water, entire communities are transforming, and women and girls are the greatest beneficiaries. Free from the physical burden and the daily anxiety of providing water for their families, women are

becoming empowered village leaders and entrepreneurs, and girls are attending school.

Some might think of our support as “giving back”. But for us, it's the way we do business. We can only succeed when everyone in our value chain is thriving. With your support, we continue to expand the reach of authentic and effective herbal remedies. We are committed to ensuring that our presence in our sourcing communities is equitable and supports their vision for what is possible for their communities. Thank you for joining us on this bold journey we are taking together.

Jamie Horst is Traditional Medicinals' Chief Purpose Officer. She leads the purpose practice including environmental and social sustainability efforts, in addition to managing risk assessment, Zero Waste Project, regenerative and carbon strategy, and supply chain data management.

It’s Spring: Time to Cull the Chaos

When life gets chaotic, with competing demands for your time, energy and attention, being clear on what matters most to you is a north star guiding you through the chaos.

So, if your life needs a spring cleaning, what better time to tap into the energy of this fresh season to cull the chaos and focus on what matters most? It’s time to simplify your life, decrease stress and increase joy—in your life and at home.

Your Body & Mind

Stay joyful by being at your best. Take care. Prioritize yourself, mentally and physically, by getting enough sleep and exercise, eating a healthy diet and finding time to relax and unwind.

Learn to relax. Offset the stresses of life by making a habit of deep breathing, meditation, yoga or massage, and spending time in nature.

Practice gratitude. Be mindful and thankful for what you have and what you can do, rather than what you don’t have and can’t do.

Deepen connections. Spend time and energy to build and maintain quality relationships with friends and family. Investments in the giving of love, support and joy are reciprocal. Turn off your phone. Give yourself some time away from the distractions of calls, messages and social media. Start with half an hour and build from there.

Your Life

Build a life on what matters most.

Reflect on your values.

How do you want to live your life? What’s truly meaningful? What qualities do you want to cultivate? Answers to these questions will help you live a life with meaning, and guide your decisions and actions. Values can include things like knowledge and wisdom, compassion, humour, honesty, creativity, spirituality, health, peace and responsibility.

Think about your goals.

Your goals show what matters. Think about how they align with your values. Write them down and put a timeline to each one.

Set your priorities.

Where do you want to spend your time and energy? How does that align with your values and goals?

Consider your relationships.

Who do you want to spend time with? How do they reflect your values, goals and priorities?

If you need some help with this worthwhile and rewarding process, talk to a trusted friend or therapist.

Donate it • Re-gift it

Recycle or Repurpose it • Sell it

Toss it (last resort)

Your Home

Getting rid of what you no longer want or need can be liberating— physically, emotionally and financially.

In fact, studies have shown a direct correlation between clearing clutter and healthier food choices, less frustration, more harmony in the home and increased productivity. You also get:

• More space: Enjoy more space in drawers, cupboards, work surfaces, lockers and garages.

• More peace: Without visual and physical distractions, your mind is clearer and calmer.

• More organization: With less to manage and maintain, you’ll likely create efficient ways of organizing your belongings.

• More productivity and efficiency: Spend less time looking for things and focus more on the task at hand.

• More time and energy: Your home is much easier to manage when there’s less to manage.

Five Steps to Clear the Clutter

The process of letting things go can be overwhelming before it feels freeing. Here’s how to get started:

1. Stay motivated. Know why you want to declutter.

2. Pick a spot. To start, choose something easy like a single drawer.

3. Pick a room. Which room or area, when organized, will make the biggest difference in your life? Maybe a disorganized entry, pantry or your bedroom closet.

4. Do a little, often. Work with the time you have—10 or 20 minutes can make a huge difference.

5. Do it in waves. Cull obvious, bigger items then go back to tackle smaller items. Sometimes it takes several sweeps over days or weeks.

SOURCE

https://journals.sagepub.com/doi/full/10.1177/0013916516628178

Stay Clutter-free

Create new habits to keep the chaos at bay.

• Give everything a place. Keys, batteries, craft supplies… everything needs a home. If not, toss it.

• Identify hotspots. Where are the dumping grounds? Design a system to deal with them.

• Develop tidy habits. Make your bed every morning, do the dishes after dinner, put your clothes away when you undress. If you put your hand on something, deal with it immediately.

• Take five. Before bed, scan your home. Just five minutes to put things back in place means you start every morning with a clean slate.

• Follow the “one in, one out” rule. If you buy a new shirt or mug, out goes an old one. This habit helps you to shop mindfully and keeps clutter at bay. Owning less is a good thing!

• Just do it. When we put things off—paperwork, making that call—they morph into unmanageable messes and eat away at our peace of mind. Allocate 10 minutes a day to clear the pile.

• Enlist help. These practical habits are worthwhile life skills for all ages. Everyone who lives in a home has equal responsibility to participate in its care.

LEARN TO LOVE A LIST

Lists help you to focus on what is meaningful, to prioritize and to stay on track.

Declare your goal at the top of each list. What is the list designed to do? Why is it important?

Write down all your tasks, large and small. Be specific. Prioritize by importance. Use an at-a-glance system: ABCs or colour.

Break down larger tasks into smaller, more achievable tasks.

Set deadlines. Put them in a planner to stay on track. Review and update regularly.

https://journals.sagepub.com/doi/full/10.1177/0956797613480186

https://www.theminimalists.com/scientific/

Taco Night

Created by Robin at Greens, Eggs and Yams

Flavour-packed tacos with a smooth vegan cashew jalapeño crema is a simple and fairly quick dinner. Seasonal veggies and black beans are tossed in taco seasoning then roasted to perfection. Over-pack or under-pack your taco shells and then drizzle the slightly spicy vegan crema on top. Just don’t skimp on the crema—it’s the real star of these tacos!

Sheet Pan Tacos With Cashew Jalapeño Crema

Makes 9 tacos | 45 minutes

1 medium cauliflower

2 bell peppers

½ red onion

1 15 oz can black beans

1–2 tbsp avocado oil

Taco Seasoning

1 tbsp chili powder

1 tsp cumin

1 tsp garlic powder

½ tsp oregano

¼ tsp sea salt

¼ tsp pepper

Cashew Jalapeño Crema

½ cup raw cashews

½ avocado

1 small jalapeño (remove most of the seeds)

¼ cup lime juice

1 garlic clove

½ cup water

9 Siete Grain Free Taco Shells

Optional: cilantro and extra avocado (roughly chopped)

1. Preheat oven to 400°F and line a baking sheet with parchment paper.

2. Cut the cauliflower into small florets and the red onion and peppers into 1" pieces.

3. Prepare the taco seasoning by adding all the spices together in a small bowl. In a medium bowl, toss the vegetables with 1–2 tbsp oil. Add 4 tsp of taco seasoning (you will have some seasoning left over) and toss again to evenly coat. Spread the vegetables out in a single layer on the baking sheet and roast in the oven for 30 minutes, tossing halfway through.

4. Meanwhile, soak the cashews in very hot water for 30 minutes.

5. Rinse and drain the black beans, then toss the beans in 2 tsp of the taco seasoning. After the vegetables have been roasting for 30 minutes, add the black beans to the baking

Robin

IG: @greenseggsandyams

sheet and roast 7 more minutes. The vegetables should be slightly golden and crisp, while the beans will look a little dried out.

6. While the beans and vegetables are roasting, prepare the crema. Drain the water from the cashews, and add the cashews, along with all the other crema ingredients to a high-speed blender. I find the cup attachment on the blender works best in this situation. Blend until smooth. If the mixture is too thick to blend well, add about 2 tbsp of water and continue blending until smooth. Set aside.

7. To serve, fill the taco shells with the vegetables and beans and top with the crema, extra avocado, and cilantro if desired.

8. Store leftovers separately, and simply reheat the veggies before assembling.

is the creator of the blog Greens, Eggs and Yams. Her passion is creating vegan and gluten-free foods that don’t compromise on taste. She loves being in the kitchen, creating recipes that everybody can enjoy!

Skincare With Flower Power

With so many celebrities now sharing their clean beauty routines and ‘after’ pics with that coveted dewy glow, more and more of us are re-thinking our skincare. Fortunately, Mother Nature is a brilliant chemist, with natural ingredients to nourish every skin type and condition. What are some of the top botanicals our favourite organic brands are using?

Botanicals have a myriad of uses in skincare and provide some of the most essential healing ingredients. Harnessed the right way, these powerful plant extracts and oils—derived from flowers, herbs, nuts, berries, seeds and roots—can produce amazing results for our skin.

While ‘botanicals’ are trending in formulations right now, they’ve been around for hundreds of years. Case in point: black cumin seed oil, a popular modern serum ingredient used to soothe troubled skin, dates all the way back to the era of Cleopatra.

Allantoin

Non-allergenic, good for sensitive and acne-prone skin, soothing and calming, protects the skin

Because of its keratolytic property, allantoin can increase the water content of cells, keeping skin hydrated, plump and youthful-looking. Allantoin derived from comfrey can promote healing to damaged skin, which makes it an incredible ingredient in a hand cream for those harsh winter months. Some of the many other benefits when this ingredient is in skin care are softer, smoother skin, soothing of irritation and protection against environmental elements.

Try: Verum Beauty Labs Allantoin

Hand Cream with Flaxseed Oil

Bakuchiol

Anti-inflammatory, antioxidant, reparative

This ingredient is nature’s version of retinol! Bakuchiol has the ability to reduce signs of acne, increase elasticity, reduce wrinkles, improve the texture and softness of skin, neutralize environmental stress and provide many other benefits. This ingredient is also much gentler than retinol and can be tolerated by sensitive skin.

Try: Lavigne Derm Immortelle Bakuchiol

Molecular Fusion

Calendula

Anti-Inflammatory, anti-microbial, healing properties, anti-aging Calendula helps to support the overall health of your skin with increased hydration and improved blood flow to various layers. This blood flow can help to elevate the speed at which healing occurs and is often used to treat burns, irritation, eczema, etc. Calendula is a great ingredient that is found in many skin care products as it also helps with acne, anti-aging and even minimizing stretch marks.

Try: Back to Earth Bliss Body Lotion

Seakbuckthorn berry

Chamomile

Non-comedogenic, anti-inflammatory, anti-bacterial, anti-itching, soothing, antiseptic, refreshing, hypoallergenic

Just as a chamomile tea helps instill a calm before bed, in skincare chamomile can also help to calm irritation and soothe the skin. Chamomile contains high levels of apigenin (an antioxidant) which aids in the ability to reverse abnormal skin formations, prevent skin cancers and reduce hair loss. You can also expect chamomile to alleviate redness, reduce signs of aging and condition the skin, all while soothing inflammation.

Try: Pure Creations Intense Moisture Vitamin E Serum

Rosehip Oil

Anti-inflammatory, antioxidant, anti-aging, emollient, reparative

This is a superhero ingredient and is not to be confused with rose. Rosehip oil contains fatty acids, vitamin A, polyphenols, cinnamic acids, flavonoids, vitamin C, linoleic acid—and the list goes on and on. Rosehip oil can be used by most skin types, including breakout-prone skin. The vitamin A helps to increase collagen production and reduce collagen breakdown. The antioxidants act as a defense to free radicals, which lead to dark spots, saggy skin, wrinkles and reduced elasticity. Rosehip oil is also great in increasing healing time for wounds and improves the look of scars.

Try: Kosmea Rose Hip Oil

Lavender

Relaxing and soothing fragrance, anti-inflammatory, antiseptic, and anti-bacterial, regulates skin functions, heals wounds and common skin conditions, generally considered non-toxic and non-irritating

Lavender is not only a therapeutic fragrance, but also boasts many benefits for our skin when used in cleansers and moisture creams. Lavender is great for fighting bacterial or fungal disorders and prevents infections. This powerful ingredient is very effective at treating acne, eczema, burns and bug bites, and even stimulates hair growth. Lavender aids in reducing wrinkles and fine lines while also protecting our skin against free radicals, toxins and pollutants. Through promotion of cell growth and regeneration, lavender helps to improve healing and it also helps to normalize oily skin.

Try: Viva Amaze Cream

Sea Buckthorn Oil

Anti-inflammatory, anti-fungal, antioxidant, anti-aging, reparative

This thick amber liquid contains fatty acids, vitamins and antioxidants, making it another powerful ingredient. The linoleic acid, which is also found in our skin’s own sebum, makes this a great moisturizer for oily skin types as it regulates the moisture levels. The lipids or fats in sea buckthorn oil help to increase cell turnover and cell regeneration, and at the same time, the sterols help to improve firmness and reduce water loss.

Try: Sea Berry Therapy

Nourishing Face Cream

Willow Bark

Anti-bacterial, anti-inflammatory, antioxidant and analgesic

This is nature’s own salicylic acid since it is rich in salicin and derived from the bark of the Salix alba tree. Willow bark can improve the appearance of pores and wrinkles as it effectively resurfaces the skin. You can expect to reduce pigmentation, improve firmness, and soften rough texture, and it’s a star ingredient in anti-acne formulations. It also helps clear blocked pores of excess sebum and makeup.

Try: Pure Creations

Vitamin C

Antimicrobial Elixir Oil

Questions? Speak with one of our team members at Nature’s Fare Markets to learn more about these powerful ingredients and the many options we have for skincare and personal care.

Spin a Yarn

T-SHIRT STRING MACRAME CRAFT

Created by Jen Kossowan

Ever wonder what to do with old T-shirts, especially ones that are stained or past the point of passing along? Turning them into T-shirt string is a fun and easy way to give them new life, and once made into string, T-shirt yarn can be used for all kinds of activities and creative projects!

T-Shirt String, Step By Step

T-shirt string can be used for all sorts of crafts like cat’s cradle game, party tassels, finger crocheted or braided rugs, coiled fabric bowls, friendship bracelets, homemade pompoms and braided headbands.

The best string is made with 100% cotton (or at least mostly cotton) T-shirts. Check the tags when making your selection.

1. REMOVE HEM

2.

3. MAKE STRIPS You will have a bunch of loops. Snip each loop to create a strip. (Leave as loops if you’re using it for cat’s cradle.)

4. STRETCH

Take each strip and pull to stretch the string as long as it can go. They will go from flat into round strings that hide the cut edges.

5. MAKE STUFF

Now they’re ready to use for all sorts of crafts including a macrame-style hanging planter.

Lay the T-shirt flat on your work surface. Cut off the bottom hem.

CUT Cut the shirt from one side to the other into strips about 1" wide. (The strips don’t have to be perfect—just cut as straight as you can.)

Make a macrame-style hanging planter

SUPPLIES

• 4 lengths of DIY t-shirt string (shorter pieces for smaller planters and longer pieces for bigger planters)

• metal or wooden ring

• small to medium pot

• plant for the pot

• pair of scissors

1. CUT

Cut four equal lengths of string. The length will depend on the size of your pot. As a starting point, allow yourself a couple of feet for a smaller pot and around 4 feet or so for a larger pot.

2. LOOP THROUGH RING

Fold each length of T-shirt string in half. Loop the folded end through your ring. Take the loose ends, pull them through the loop, and pull tight.

3. GROUP THE STRINGS

Separate the strings into four groups of two strings each.

4. KNOT THE 1 ST ROW

Decide how far down from the ring you’d like your pot to hang. Take a pair of strings and make a knot where you want the top edge of the pot to be. Knot the other three pairs of strings at the same distance from the ring to create an even row of knots.

5. KNOT THE 2 ND ROW

Take the right string of each knotted pair and tie it to the left string of the knotted pair next to it. The second row of knots should be where the middle to three-quarters of the height of your pot will be. Take the two outermost strings and tie them together to form a circular net.

6. KNOT THE BOTTOM

Gather all of the strings together and loosely tie them into a single knot. This will form a base to hold the bottom of the pot. Use the pot as a reference to adjust the placement of the knot as needed so the pot will sit exactly where you want it to be, then tighten the knot.

7. TRIM THE TASSEL

Trim the strings below the base knot into an even tassel. Place the pot into your macrame plant holder—it’s ready to be hung!

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.

Learn more: mamapapabubba.com | IG: @mamapapabubba

NUTRITIONIST NOTES

How Can You Help Prevent the ‘C’ Word?

Written by Angela Wright, cnp

C‘ancer’ can be a scary word. Even scarier, the diagnosis. The latest statistics suggest 40 per cent of Canadians will develop cancer in their lifetime and that 28 per cent of deaths in our country are caused by cancer. If cancer is the enemy so many of us will face, knowing about it is the best way to defeat it and take away its power.

What most of us call ‘cancer’ is, more accurately, a group of nearly 120 different diseases. Some are easy to treat, some are much more aggressive.

It’s normal for the cells in the body to mutate. With the regular growth and death of trillions of cells, there is always a chance something will go awry. These mutated genes turn a normal cell into a cancer cell, and when that cell divides, the new cells are also cancerous.

One of the roles of our immune system is to identify and clean up these damaged cells before they get out of control. When there’s more damage than our immune system can keep up with, there’s a chance these cancerous cells can accumulate to a ‘tipping point’ that can get out of control.

We don’t have a say in some of our cancer risk factors, like genes or former exposures, but going forward, some factors that increase our risks are much more in our control. Cancer risk factors:

• An immune system that is overwhelmed or under-functioning

• Chronic stress and a lack of sleep

• Toxins and chemicals found in our food, water, air and products

• A diet deficient in nutrients, fibre and water

• A dysfunctional digestive system and microbial imbalances

• High blood sugar and insulin

• Chronic inflammation

Knowing this, we don’t have to passively wait around and feel helpless in our attempt to decrease our risk of cancer. There are many actionable steps we can take to move our odds. Some specific action steps:

Foods & Nutrients

• Decrease your exposure to processed and refined foods, additives and preservatives, and herbicides and pesticides by eating more foods in their whole foods form, grown or raised without chemicals.

• Add more fibre and phytonutrients to your daily routine by making plant foods of a wide array of types and colours the focus of each meal. Fibre helps to pull more toxins out of your body via stool and keep blood sugar balanced. Phytonutrients vary by colour of plant foods, and these compounds help support immune roles and protect cells from damage in the first place.

• When choosing animal proteins, choose wild, free-range, or pasture-raised meat, dairy and

eggs. Animals that are fed their natural diet are higher in antiinflammatory omega-3 fatty acids and lower in omega-6 fatty acids, which when eaten in excess can be very pro-inflammatory.

• Optimize your blood levels of vitamin D. It’s important for directly protecting cells and promoting the killing and removal of cancer cells. Get your blood levels tested, supplement, get some sun exposure without sunscreen, and eat vitamin D foods like grass-fed butter and mushrooms.

Movement & Mental Health

• Move your body, get outside into fresh air and nature, and get to sleep by 10 pm to help reset your circadian rhythm. This supports immune function and promotes production of the very anticancerous hormone melatonin.

• Address your stress load and your response to stress. Do you feel overwhelmed often? Work on offloading your do-to list, asking what’s important, putting your worry energy into action steps, and building up your resilience.

Clean Living

• Be mindful of damaging habits. Smoking is still the primary cause of lung cancer and can contribute to other cancers. Alcohol is another lifestyle choice that directly contributes to head and neck, esophagus, breast, liver, colon and rectal cancers. Assess your intake.

• Reduce exposures to xenoestrogens (manmade

chemicals that act like very powerful growth-promoting estrogens in the body) by switching to natural cleaning and personal care products and filtering your drinking water. Increase phytoestrogens (plant-based estrogen-like molecules that have a very weak yet protective response in the body) by including non-GMO fermented soy, ground flax seeds, and beans and lentils in your diet.

So many actions in our daily life can work for or against our body’s ability to create and deal with mutated cells. What are two or three items that you can act on easily today? Start there and begin to create a lifestyle that’s more cancer-preventative.

SOURCE  https://cancer.ca/en/research/cancer-statistics/canadian-cancer-statistics

Learn more: alignnutrition.com

Talk 1-on-1 with a Nutritionist

Foods with anti-cancerous properties

Eat more of these foods

Not all milks are created equal

Most cows’ milk contains a mix of both A1 and A2 proteins. Gut-friendly a2 Milk™ comes from cows that naturally produce milk with only the A2 protein which research shows to be easier to digest. Feel Ama2ing with a2 Milk!

DISCOVER MORE

leafy greens, peppers, tomatoes, citrus, avocados, asparagus, carrots, beets, squash, yams, cabbage, turnip, kale, cauliflower, broccoli, Brussels sprouts, garlic, onions, leeks, green tea, berries, mushrooms, turmeric, rosemary

Angela Wright, cnp is one of the nutritionists at Nature’s Fare Markets. Besides her private practice, Align Nutrition, Ange is an instructor at the Institute of Holistic Nutrition’s virtual campus. As teaching individuals or students how to read, correct and action on their symptoms is what gets her pumped to start the day, she’d also be very excited to help you too!

Plan Your Garden

Gardening gives you exercise and peace of mind, gets you outside and gives you pleasure, not to mention fresh, delicious food. Knowing it’s so good for you, as your thoughts turn to a new season, let’s also make it good for the planet.

A Best-laid Plan

• Think about what you want to grow to give you time to research and source seeds and plants.

• Visit your local garden centre and talk to neighbours for ideas and to make sure your plants are well-suited to your specific garden site, soil type and PH, and climate.

• Plan to have something blooming most of the year. Think about early spring when bees and other pollinators become active and food sources are hard to find. Start with crocus and heather in early spring, and end with lavender and calendula in late fall.

• Buy seeds now so they have time to sprout and are ready to transplant outside when conditions are right (check each packet for timing).

• Test your soil’s PH to know which natural additives are needed to support your plants.

• Prepare your garden beds with soil and compost.

A Family Affair

Go Native

Local insects, plants and ecosystems have evolved over thousands of years. And, since 90% of insects are specialists, that means each one relies on very specific plants for their food. Not just any plant will do!

With native species of all kinds in rapid decline, it’s more important than ever to include them in your garden—even just a corner can make a difference, and you’ll find they need less maintenance and water.

Here’s what you can do to preserve biodiversity and attract more birds, bees and other pollinators:

• Plant a variety of native and host plants (food for caterpillars) to attract a variety of species.

• Bees love native wildflowers and heirloom plants. On average, they attract four times as many pollinators as nonnatives and hybrids.

• Avoid showy hybrid plants, bred for size, colour and disease resistance, which are sometimes sterile (useless to pollinators) and have less pollen than native species.

• Plant in groups of at least three different species which allows pollinators to use less energy and gather more resources from a small area. Bees favour sunny, sheltered areas over shady or windy open spots.

• Choose flowers of various shapes to suit the tongue lengths of different pollinators. Shallow flowers like daisies, marigolds and yarrow attract small bees. Blooms like delphinium, columbine, lavender, sage and mint attract larger bees.

• Consider replacing all or part of your lawn with wildflowers, local trees and shrubs. Less grass to mow! Allow those dandelions, buttercups and clover to thrive.

• Save garden clean-up until spring. Leave dead plant stems and piles of leaves for over-winter insect nesting. Leave them until you are ready to plant to make sure you don’t disturb insects too early. As dead materials break down, they recycle nutrients into your soil.

Gardening is a great way for kids to learn about nature, where food comes from and the importance of taking care of the environment. Give them a small area to nurture and let them choose their own plants and seeds.

Dig Up the Dirt

Compost is a living entity, high in trace elements, which fertilizes, conditions and improves your soil naturally, and provides a warm home for insects, worms and microbes. And making it is easy:

• Place your compost container where it gets some sun. This can be a purchased bin or made with boards or chicken wire. Make sure drainage is adequate.

Bee Friendly

Want to attract more bees?

• Plant white, yellow, blue and violet flowers.

• Offer fresh water in shallow saucers.

• Leave areas of bare, unmulched earth in sunny, sheltered spots.

• Leave out a rotting log or hollow stems.

Pair Up

Companion planting is the practice of pairing together certain plants for mutual benefit. Try these combinations to provide natural pest control, keep weeds at bay, boost nutrients and enhance flavour:

Bee Informed

Canada has 800 species of native bees, from tiny black foragers to blue orchard bees and yellow-striped bumblebees. Their survival is essential to the production of approximately three-quarters of the fruit, nuts, vegetables and herbs we eat.

Marigolds + Tomatoes

Basil + Tomatoes

Nasturtiums + Cucumbers

Chives + Roses or Lettuce

Pest Control

Dill + Cabbage

Cucumbers + Peas

Beets + Garlic

Corn, Beans + Squash

Planting a variety of native plants attracts the beneficial pollinators, predators and parasites that keep your garden healthy and naturally balanced.

• Pollinators fertilize flowers and set fruit and vegetable growth.

• Predators like lady bugs and lacewings feed on pests like aphids and mites.

• Parasites like tiny parasitic wasps help to control caterpillar infestations.

SOURCE https://www.healthline.com/health/healthful-benefits-of-gardening#takeaway https://sucseed.ca/blogs/lettuce-grow/companion-gardening-101-plant-pairings-tohelp-your-garden-thrive

Bees are threatened by pesticides, parasites, climate change and habitat loss.

Nearly half of Canada's honeybee colonies didn't survive last winter, mostly because of the parasitic varroa mite—the largest rate of colony loss in the country in the last 20 years.

Canada celebrates World Bee Day on May 20, 2023

https://bcfarmsandfood.com/plants-that-attract-beneficial-insects/ https://bcfarmsandfood.com/plant-a-bee-attracting-garden/ https://www.compostmagazine.com/compost-benefits/

• Maintain an even balance:

Balance green (grass clippings and kitchen scraps) and brown materials (dried leaves and twigs).

Add a little soil, rich with bacteria, worms and trace elements, to improve the rotting process.

Water a little to make sure the heap doesn’t dry out but make sure it’s not too wet.

• Chop or shred materials to speed up decomposition. The process can take weeks to months, depending on your climate, the materials added and its size.

• Never add diseased plant material, or meat and dairy products, which attract pests and create odours.

• Turn over the compost every week or so to mix the materials and add oxygen to the pile.

https://planbeenativeplants.com

https://www.cbc.ca/news/science/canada-bee-mortality-1.6530171

Bees are attracted to white, yellow, blue and violet flowers.

Keep compost balanced by adding both green and brown materials.

INTRODUCING AT ZER SUGAR! NEW NEW

Resist the Effects of Stress

Written by Dr. Elie Klein, b.sc., nd of Nanton Nutraceuticals

have revealed the following properties: reduced stress hormones, greater mental capacity for focus and retention, improved mood, reduced anxiety, improved response to trauma, greater resistance to forming addictions, increased physical energy and stamina (including in elite athletes), improved cardiac output and better capacity to recover.

Do you have the energy to carry out your tasks throughout the day and sleep well at night? How is your physical, cognitive and mental health? Or, perhaps you have suffered badly from a SARSCoV-2 infection or are impacted by chronic health concerns such as Alzheimer’s, cardiovascular disease or cancer?

Insight can be gained from understanding health and disease from the perspective of the body’s ability to withstand or overcome the ill effects of excess stress. Hormones produced in excess under the state of stress (via a rise in the stress hormones, cortisol or adrenaline, for example), suppress our cells’ ability to generate the energy needed to function properly, resulting in poor health and potentially numerous diseases.

Stress comes in various forms, both internal and external. While difficult life situations such as financial or job stressors and strained relationships can be stressors, there

are numerous biological, chemical and physical stressors the body perceives as “stress”. Therefore, it responds by secreting more stress hormones. For example, the decrease in daylight in fall and winter raises cortisol levels which can result in low energy or a gloomy mood. Another example is the ingestion of poisons, including unstable cooking (seed) oils, pesticides and heavy metals from various food sources.

While there are various interventions one can employ to protect and rid the body of the ill effects of stress, there is a unique, well-studied, and therefore, proven, northern medicinal plant, cultivated right here in Canada, in the Alberta Prairies.

This adaptogenic plant is called Rhodiola rosea

The root of Rhodiola rosea has been used for centuries by subarctic dwellers to strengthen their physical and mental well-being and ward off diseases. Present-day studies

The Alberta Ministry of Agriculture has tested numerous strains of Rhodiola rosea in cooperation with a local growers’ association. They settled on the cultivation of the Aurora strain for many of its superior attributes. Cultivation to maturity takes 5 to 7 years, at which point a specific extraction process ensures the capture of the root’s medicinal compounds. Even better stress, mood and energy benefits have been reported via client feedback when this extract has been combined with key nutrients in a comprehensive formula, such as Rhoziva, created by Nanton Nutraceuticals.

Rhoziva reduces stress, improves mood, boosts physical energy and enhances sleep. Safe and effective, this 100% Canadian grown and made solution is now available in all Nature’s Fare Markets.

Dr. Elie Klein, b.sc., nd is the formulator at Nanton Nutraceuticals and has over 15 years of clinical and natural product industry experience. A distinguished naturopathic doctor and author, he uses his knowledge, experience, and principles of Naturopathic Medicine, and selects the finest ingredients to produce high quality, efficacious natural products. Dr. Klein has appeared in several radio and TV programs such as on City TV and contributes regularly to health magazines such as Vitality and Alive. He is a frequently featured speaker at the Whole Life Expo and Total Health Shows in Toronto.

Rhodiola rosea

Good, Clean Fun DIY Cleaning Supplies

Want to go greener at home? Try making your own cleaning supplies to save money, reduce waste by keeping packaging and containers from the landfill, keep toxins out of your home, and rest assured knowing exactly what’s in your products. It’s so easy! With a few simple ingredients from your fridge and pantry, you can create everything you need to sustainably disinfect, scrub and polish.

ORANGE & LEMON

Fresh, antibacterial, versatile. Brighten clothes. Toss a cheesecloth bag with a couple of lemon slices and a handful of clean, dry egg shells into your washing machine.

Hand odour-remover. Rub your hands with a squeeze of juice to remove garlic, onion and fish odours.

DON’T FORGET THE PEEL!

Dry and grind lemon or orange peel to a powder. Add to any DIY cleaning product for a deodorizing citrus scent.

Mix dried pieces of citrus peel with cinnamon, cloves and cardamom in sachets. Pop into drawers, linen cupboards, your purse and shoes.

Toss lemon rind into your garburator and grind to clean and freshen blades.

Clean your microwave. Place a bowl of water and lemon peels inside. Bring to a boil and cook for a few minutes. Carefully remove the bowl and wipe away softened debris with a soft cloth.

DISTILLED WHITE VINEGAR

This natural disinfectant cleans surfaces and removes stains.

LAUNDRY

Whiten and brighten clothes. Add ½ cup vinegar to the final rinse cycle.

Remove sweat odour and stains. Spray directly onto stains, leave for 10 minutes then wash.

Refresh and remove mold and mildew from damp clothing and towels.

Fill the washer with hot water, add 2 cups of vinegar, and run a complete wash cycle. Wash again with your regular detergent.

Soften clothes.

Add ½ cup vinegar to the rinse cycle. This also helps to stop pet hair from clinging to your clothes.

GLASS & MIRROR

Mix equal parts water and vinegar in a spray bottle. Use a lint-free cloth or newspaper for a streakfree finish.

DEODORIZE THE AIR

Simmer one cup of vinegar in a pan for 10 minutes to dispel cooking odours like cabbage or fish. Watch carefully because vinegar evaporates quickly. Turn on your stove exhaust fan so you don’t inhale the vinegar vapours.

REMOVE MINERAL DEPOSITS

Washing machine: To remove deposits and soap scum, run a complete wash cycle with hot water and 2 cups of vinegar. Pour undiluted vinegar into automatic detergent and fabric softener dispensers.

Iron: Fill the chamber with equal parts distilled water and vinegar. Set upright (on a heatproof surface) and let it steam for five minutes. Unplug and cool down. Pour out remaining mixture, refill with distilled water and steam iron an old cloth to remove any final residue.

Always test first! Vinegar can discolour or damage some surfaces, so try it on a hidden area first. Do not use undiluted vinegar on tile grout or marble surfaces.

BAKING SODA

A natural scrubber, stain remover and deodorizer.

SCRUB

Make a paste with 1 tbsp of water and 2 tbsp of baking soda.

Clean bathtubs, sinks and other surfaces. Remove stubborn food debris on pots, pans and baking trays. Pre-treat stains on carpet and clothing (like fruit, wine, sweat, blood and vomit). Rub on paste and leave for up to an hour. Scrub gently, if needed, then vacuum or rinse off, then wash as usual.

Clean your oven. Spread paste over all surfaces, close the door and leave overnight. Remove residue with a damp sponge. Tackle any stubborn debris with a spray of vinegar and a sprinkle of baking soda.

DEODORIZE

Sprinkle in shoes to neutralize odours. Add a shake of cinnamon to reduce microbe growth.

Sprinkle on your carpets, mattresses or pet beds. Leave for an hour and vacuum.

Keep an open box in your refrigerator to eliminate odours.

SANITIZE

Put down your drains, followed by white vinegar to create a fizzy cleaner and deodorizer. Wait 10 minutes then flush with water.

CORNSTARCH

An absorbent grease- and dirt-remover. Silver polish. Rub on with a soft cloth to see tarnish and fingerprints disappear. Glass cleaner. In a bottle, shake one tablespoon each of vinegar and cornstarch with 2 cups of water. For stubborn dirt, make a paste instead. Sponge on, let it dry then remove with a damp sponge.

Stuffed toy refresher. Put stuffies in a cloth bag (or a pillow) with a cup of cornstarch. Close the top, shake well and leave overnight. Vacuum off the residue.

CUCUMBER

Down the Drain

Cleaning products laced with chemical additives, dyes, fragrances and corrosive compounds flush down our drains, into natural waterways. In addition to being dangerous for human health, they affect wild and aquatic life.

SOURCE

https://www.thespruce.com/top-uses-for-vinegar-in-laundry-2147286

https://www.lung.org/clean-air/at-home/indoor-air-pollutants/cleaning-supplies-household-chem

| RECIPES | Clean Cleaners

Everyday Cleaning Solution

1 cup distilled white vinegar

1 cup water

1 tbsp dishwashing liquid

Few drops of lavender or lemon essential oil (optional)

Combine in a spray bottle. Add eggshells that have been ground to a powder to make a non-toxic abrasive cleaner that’s great for pots, pans and sinks.

Super Soap and Scum Remover

1 cup baking soda

¼ cup distilled white vinegar

Mix together in a small bowl. When the fizzing stops, apply onto the surface with a sponge and leave for 15 minutes. Wipe down with water and rinse well. Ideal for tile and tubs.

Furniture Polish

1 cup olive oil

½ cup lemon juice

Mix and buff into hardwood furniture.

Who knew cucumber could be so multi-purpose? Just rub on a thick slice or two to… Remove stains and sparkle-clean dull and dirty stainless appliances, faucets and sinks. Defog the bathroom mirror.

Remove stains from furniture and walls with peel-on cuke slices. Great on kids’ crayon scribbles. De-squeak hinges.

https://www.epa.gov/greenerproducts/identifying-greener-cleaning-products https://www.canada.ca/en/health-canada/services/chemicals-product-safety/phthalates.html

NUTRITIONIST NOTES

Hormone Harmony For Weight Loss

Written by Jen Casey

Have you ever listened to a symphony? When all the instruments arise at just the right moment, at the just right note, the sound is flawless. When one musician plays out of tune, you hear it!

The body’s hormones are a bit like the music of a symphony: When they’re well-orchestrated, you feel and function at your best. When there’s discord, it can throw off a lot of systems and your weight.

A healthy diet and lifestyle play a big role in creating hormonal balance. So, if you are the conductor, what can you do to keep your hormones in harmony?

What are hormones, anyway?

Hormones are chemical messengers made by the endocrine glands. They travel through our bloodstream to organs and tissues to signal responses like hunger, satiety, energy, sleep/wake cycles, mood, metabolism, heart rate, growth, development and reproduction.

What does it feel like when hormones are out of balance?

When one hormone is out of balance—producing too much or too little—it can trigger a cascade of imbalances with other hormones as our body tries to regain harmony. Symptoms might not show up right away, but ones to watch for are fatigue, brain fog, sugar cravings, swollen joints, exhaustion, insomnia, acne, heavy and painful PMS and menstruation, infertility and the dreaded inability to lose weight, especially around the midsection.

How do hormones get imbalanced and affect weight?

Hormones fluctuate throughout life, and too much or too little at any time can really affect your health.

We can’t control some factors that affect hormone balance, such as age, genetics, injury and some medical conditions. However, we can help support our hormonal harmony, especially when it comes to managing a healthy weight, by:

• Reducing excess body fat;

• Avoiding endocrine disruptors found in some cosmetics, personal care products, additives in foods, and cleaning products;

• Skipping snacking and grazing between meals;

• Swapping out refined carbs for meals balanced with complex carbs, lean protein and healthy fat;

• Managing chronic stress;

• Creating a sleep hygiene routine; and

• Limiting alcohol use.

What hormones should I focus on to manage weight?

Remember, hormones really need the other 50 band members by their side. Thyroid, melatonin, adrenaline, ghrelin, leptin, glucagon, growth hormone, progesterone and dozens of other hormones make up our endocrine system.

When you’re trying to lose weight, keep these in mind:

Insulin

The pancreas secretes the hormone insulin when you eat or drink. Insulin’s job is to help your cells pick up glucose (sugar) from your food and use it for energy. If you’re a grazer, snacker or lover of refined carbs, that mechanism can lead to tired insulin receptors.

Now, that insulin resistance can cause more glucose to stay in your bloodstream. If you have a sedentary lifestyle, that sugar is eventually going to be stored as excess fat.

To keep insulin levels healthy, allow for a 4–5 hour fasting period between meals by skipping snacks and fancy lattes—and sticking to three balanced meals a day made up of complex carbs, healthy fats and lean protein. During this fasting, your body taps into stored fat as a source of fuel, or energy. This is also a great time to get in some extra exercise to burn the glucose.

You can give your insulin receptors a break by eating less baked goods, sweets, sodas, juices and starches. Instead, eat more fibrerich carbohydrates from whole grains, beans, legumes, fresh fruits and vegetables.

Estrogen

Estrogen is responsible for sexual and reproductive health, bone, glucose, and cholesterol metabolism. When estrogen levels are high in relation to another hormone called progesterone, you might experience weight gain, especially around the midsection.

Hormone Harmony Checklist

1 — Test hormones annually, make note of symptoms and listen to your body. Use your results to target key hormone players, and build your diet and lifestyle around those.

2 — Eat 25 to 30 g fibre/ day from complex carbs and drink 8 glasses of water.

3 — Detox daily! Stay regular with one to two bowel movements each day.

4 — Make sure daily meals include healthy fats, complex carbs and lean protein.

5 — Follow a stress management plan.

To help clear excess estrogen, think about detoxing daily through perspiring, drinking plenty of water, eating a minimum of 25 g of fibre from vegetables, fruit, whole grains, beans and legumes, and aim for daily bowel movements.

Cortisol

This hormone is produced in your adrenal glands and its primary role is to help you survive stressful situations. Coritsol does this by putting all other body systems on hold while focusing on producing more adrenaline, blood sugar, an increased heart rate, and energy to prepare for what’s to come. This hormone is necessary for survival, but if your cortisol remains chronically high from ongoing unmanaged stress, your sleep hormone, melatonin, is affected, and a cascade of poor eating habits and sugar cravings can result. Also, when cortisol is chronically elevated, your body naturally starts to store fat as a survival mechanism.

6 — Go to bed and wake up at the same time every day. Aim for 7–8 hours of quality sleep.

7 — Move your body 30 minutes each day.

8 — Manage weight and keep it at an optimal level for your age, gender and height.

9 — Clean up your beauty products: Avoid endocrine disruptors found in personal care and cleaning products that contain synthetic fragrances, sulfates, preservatives, pesticides and artificial dyes.

The best way to keep cortisol levels down so that you can sleep, digest and burn the extra weight is to have a stress management plan in place. This could include gentle stretching, yoga, meditation, journaling or talking to a therapist.

Although the brain might crave sugar to give us that quick burst of energy and alertness, it’s best to focus more on lean proteins, magnesium-rich foods, and healthy omega-3 fats that fuel your brain and relax your nervous system. Some great options include nuts, seeds, olives, avocado, bananas, broccoli, pumpkin seeds, yam, fermented foods and fatty fish.

Because your immune system can become compromised from chronic stress, be sure to add in antioxidant-rich foods like berries, bell peppers, squash, citrus fruits, leafy greens, green tea, and dark chocolate.

Healthy aging from the inside out

Absorb more with healthy oils

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

Beyond Chicken Breaded Tenders

Fully plant-based yet full of juicy “meat” that even avid chicken nugget lovers will enjoy. Bake them, fry them, air fry them! Any way you enjoy these game changing tenders, you’ll be so

New

GOOD STUFF IN-STORE

Made in Canada

Pot Pies

Our trio of new pot pies are hearty, savoury and ready to heat and eat. Made with organic fresh produce and rich flaky pastry, they’re available in Butter Chicken, Braised Beef and Vegetable.

LOOP Cold-Pressed Beverages

These delicious juices and smoothies are not only cold-pressed and packed with nutrition, they are made from “ugly” fruits and veggies that would otherwise end up as food waste, making them a win for you and the planet.

Oat & Mill Ice Cream

Made in Canada

Oat milk is transformed into classic creamy ice cream flavours like rocky road, chocolate peanut butter and mint chip. It’s 100% vegan and completely scoopable.

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Mid-Day Squares Cookie Dough

We are loving the new flavour in these functional chocolate bites. They’re perfectly designed to satisfy your sweet cravings and crush hunger in between meals.

a Bag

When you bring your own bag, you’re helping to protect and restore habitat right here in BC. So far, our program has raised $122,177.84

OUR BISTRO