The Good Life May/June 2021

THE Live well. Live organic.

LIFE

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MAY/JUNE 2021

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YOUR CRAVINGS CAN POINT THE WAY

BREAK A SWEAT

BUSTING THE 5 BIG BARRIERS TO EXERCISE

PICNIC PLATTERS THE WHOLE FAMILY WILL LOVE

your best

SMOOTHIE BOOSTERS available in the NATURE’S FARE BISTRO!

HEALTHY SKIN & NAILS

NOURISH & ENERGIZE

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HEALTHY GUT ECOLOGY

CONTENTS G OOD

Feature

5 Bridging the Gender Gap on Hormones

11

By: Chelan Wilkins

G OOD

13

Health

Break a Sweat

19 Eat, Weigh, Love

By: Aeryon Ashlie, rhnc

25 Nutrition for Pregnancy

By: Jen Casey, cnp, nncp

GOOD

Fitness

16 Busting the 5 Big Barriers to Exercise

16

By: Tammy Uyeda, BSc(PT)

G OOD

Food

8 Your Cravings Can Point the Way

By: Lisa Kilgour, rhn

11 Recipe: Heirloom Tomato Ricotta Phyllo Tart 21 Keeping Your Hunger Hormones Happy

Recipe: Pistachio Zucchini and Cucumber Salad with Pan-seared Salmon

By: Laura Spencer

23 Picnic Platters the Whole Family Will Love

21

By: Jen Kossowan

G OOD

Beauty

27 Acne Care

By: Saara Labib

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

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

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Getting to Know Your Hormones

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LISTEN THE DAILY SHINE PODCAST Every weekday, tune in to The Daily Shine, a podcast-meets-meditation that helps you struggle less with your stress and anxiety. Join us for a moment to breathe, show kindness to yourself, and set a self-care intention for your day.

Co-founders: Naomi Hirabayashi and Marah Lidey

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

GOOD

Feature

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“My hormones are such a mess” is probably one of the most common things I hear from women through various stages of their lives.

Experiences range from fluctuations in their hormones, higher levels of stress, irregular cycles, PMS symptoms, unwanted weight gain, anxiety, skin conditions, and irritability, to the onset of menopausal symptoms at an early age.

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oday, over 80% of women experience hormonal imbalances for some portion of their lives and are becoming more aware of these imbalances by paying attention to their bodies’ cues around their hormones and understanding what imbalances can look like.

However, it is not just women experiencing hormonal irregularities; men also have hormones and can experience similar imbalances.

Although women are more likely to experience symptoms of hormonal imbalances at an earlier age, men often can experience imbalances of their own later in life, with a variety of symptoms similar to women. However, most men don’t recognize these symptoms as a hormonal imbalance within their bodies.

Some of the common symptoms of male hormonal imbalances are weight gain around the abdominal area and chest (due to higher amounts of estrogen within the body), thinning hair and/or male pattern baldness (due to decreasing levels of testosterone), erectile dysfunction, loss of libido, depression, insomnia, anxiety, lack of motivation, brain fog, high stress, headaches, and loss of memory.

CHELAN WILKINS is a Vancouver-based Registered Holistic Nutritionist and women’s health educator. She has focused her expertise in women’s health, hormones, digestive health, and skin health. She is co-author of a collagen guidebook, women’s health advocate and disruptor, creator of a women’s health and lifestyle forum and podcast host, A Hot Mess.

5 | May/June 2021

BY CHELAN WILKINS

ahotmess.ca |

ChelanWilkinsRHN

R R Both men and women have over 50 different hormones in their bodies; these chemical messengers are responsible for many functions, including our growth, development, metabolism, sexual characteristics, moods, reproduction, blood pressure, and energy levels. A synergistic hormonal ecosystem is how I like to describe our endocrine system—with essential hormones such as insulin, cortisol, estrogen, progesterone, testosterone, aldosterone, and DHEA, to name a few.

Both men and women have over 50 dif�erent hormones in their bodies; these chemical messengers are responsible for many functions.

However, when we think of hormones these days and find ourselves talking about our hormones, we tend to focus on certain ones associated with our sex, such as estrogen, progesterone, and testosterone (although we have many other hormones linked to these particular ones). We often don’t relate these particular hormones between both sexes, however, both men and women have each of these hormones. Women have naturally higher levels of estrogen in their bodies, and men have higher levels of testosterone.

Each of these hormones is necessary for our reproductive health, strength, libido, growth, and development. Adjoining to these are hormones such as progesterone, DHEA, and cortisol.

When it comes to having healthy, happy, and balanced hormones for both men and women, it is important to look at both the external and internal factors that can play a role in our hormones’ health—things like our stress levels, diets, exercise routines, nutritional deficiencies, liver health, digestion, sleep habits, and even the daily products we use in our homes and skincare regime.

It is not just women experiencing hormonal irregularities; men also have hormones and can experience similar imbalances.

A majority of these factors can upset our hormonal ecosystem by causing fluctuations and imbalances in one or more hormones in the body. Our body always likes to be in a state of “homeostasis”, meaning balance, including our hormones. With various hormones working together in our body, you can see how having an imbalance in one can disrupt our entire hormonal ecosystem, causing symptoms and signs of imbalance throughout the body.

With various hormones within our bodies, it can be hard to pinpoint exactly which hormone is out of balance and causing the various symptoms we may be experiencing. I

the good life The Magazine of Nature’s Fare Markets | 6

often recommend that both men and women take a look at the following areas commonly associated with hormonal imbalances.

Stress Levels When it comes to our hormones, cortisol (our stress hormone) can play a huge part in the balance of our other hormones, such as our sex hormones, thyroid hormones, leptin, and insulin. When we have high stress levels in our bodies, we can experience more noticeable and severe symptoms associated with hormonal imbalances.

Reducing our stress levels is most definitely an important part of bringing balance back to our hormonal ecosystem.

Nutrition The foods we consume daily have a big impact on our hormones’ production and health. We need healthy cholesterol levels in our body to produce certain hormones, so we need to ensure that we are eating enough healthy fats daily, as well as protein, complex carbs (not refined carbs), and eating as organic as possible, from grass-fed protein sources. It is also important to avoid skipping meals, consuming too much caffeine or alcohol, and processed foods. Foods filled with essential vitamins and minerals, such as cruciferous vegetables, dark leafy greens, and a rainbow of fruits and vegetables, are also an important part of healthy hormones and blood sugar balance within the body.

Liver and Digestive Health These two main areas are critical for healthy hormone levels. Often when we have imbalances, we build up certain hormones in our body, such as estrogen. Our digestive tract and liver are responsible for metabolizing the excess hormones from our body and excreting them. If we have a sluggish liver or digestive tract, we most

GET TO KNOW YOUR HORMONES WITH CHELAN Join Chelan Wilkins in her four-part online Wellness Talk series on Hormones presented

by Nature’s Fare Markets.

More details on pg. 3 7 | May/June 2021

definitely are going to have some imbalances within the body, not to mention inflammation from toxins our body is trying to excrete. Signs of a sluggish digestive tract can include constipation, diarrhea, bloating, while of a sluggish liver can be skin conditions, weight gain, brain fog, headaches, and constant fatigue.

Over 80% of women experience hormonal imbalances for some portion of their lives.

We can definitely be proactive in our hormone health at any age, focusing on a more holistic approach to naturally balancing our hormones. If you are experiencing symptoms associated with hormonal imbalances, working with a health care practitioner, nutritionist, or naturopath can help investigate specific hormonal imbalances and solutions.

In the meantime, applying these suggestions and supplementing certain natural supports may help you find relief from symptoms associated with hormonal imbalances while supporting your overall hormonal health.

GOOD

Food

Your

Can Point the Way

BY LISA KILGOUR, rhn

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

Learn more: lisakilgour.com

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

C

ravings can feel really overwhelming sometimes, can’t they? If you’re trying to follow a new way of eating, sometimes your favourite food can linger in the back of your mind all day long, daring you to

eat it.

There are piles of books written about all the ways to power over your cravings, and tips and tricks to try to keep your cravings at bay.

But I’d like to offer you a different perspective—another way of looking at your cravings that may feel more doable, especially during these stressful times.

Instead of using willpower to ignore your cravings, what if you embraced them?

Instead of using willpower to ignore your cravings, what if you embraced them instead?

Do you have a craving?

Let me tell you about a woman I met with a few years ago, a woman named Jane*.

Jane is a radiant woman, around 50 years old, who lights up any room she enters. I had known her personally and professionally for a few years before she walked into my office for some nutrition help.

She had originally booked her appointment with me for a nutrition overview; she had recently made a dietary change and wanted to make sure everything was balanced.

But…out came a very interesting symptom. Every four to six weeks she’d have a huge craving and would spend at least two or three days (sometimes weeks) indulging in it.

What was her craving, you ask? It was for pink icing.

I love interesting cravings. Especially specific ones like this one. It’s not chocolate icing or vanilla icing, but pink icing.

Oooo, what a great clue.

9 | May/June 2021

Jane and I dove into her craving to learn exactly why her body wanted it so badly.

Jane worked a physically and mentally demanding job that needed a steady supply of energy. She also had many characteristics of the pitta dosha in Ayurvedic medicine (strong-willed, entrepreneurial, strong body).

And she had fully removed all sweet foods from her diet.

All sweet foods, including fruit and starchy veggies, are currently out of food fashion so it’s common for people who are looking to eat a healthy diet to limit or remove these foods, like Jane.

But Jane’s work life and her pitta constitution need a steady stream of energy, and pitta bodies are balanced by sweet flavours.

So she was unintentionally removing the very flavour that her body needed for energy and balance.

Adding that pink icing was her favourite comfort food when she was a kid, it makes sense that her body would choose that specific food for her sugar indulgences. It was the sweet food her body knew she had the least amount of willpower against and it was the food her body knew she would always eventually eat. Hence, the pink icing binge.

Instead of removing pink icing from her diet, we looked at adding sweet tasting food, including lots of fruit. And, instead of denying her icing craving until she couldn’t say no any longer, I recommended she stay curious about it. How strong is it, what triggers it, does it change with extra sweet foods?

The next time I saw Jane she was enjoying a lot of fruit and reaping the rewards.

Her body had found balance, she had more energy, and she felt fantastic.

Yes, she still likes pink icing, but the drive is less, and she better understands what triggers her craving.

Your craving is telling you something What if your favourite craving wasn’t something to willpower over, but an important clue to find out what your body is asking for? Wouldn’t that feel liberating?

What if your favourite craving wasn’t something to willpower over, but an important clue to find out what your body is asking for?

day, like Jane’s pink icing. I don’t believe your body actually wants that refined food, but for Jane, her body knew it was the one sweet food she couldn’t resist.

Your body may also be looking for something sweet, like more fruit or starchy veggies. In today’s anti-carb world, sugar cravings are getting louder and louder as our bodies ask for some easy energy. Or, your body might be looking for something salty or savoury.

Whatever your body is asking for, there’s usually a reason behind it. And by using your cravings as a guide, you can start to uncover how your body is looking to be fed.

I’ve noticed that once you learn the wisdom behind your craving, it gets much quieter. Sometimes it goes away entirely.

Your body is always looking for balance and it sends you signs and requests all the time.

That craving lingering in the back of your mind right now might be your body’s request for something that will be balancing.

Your body is your very best friend and is your best ally in your health, but that can be hard to believe when your body is asking for something super refined and sugary all

Start by noticing the pattern of your cravings; what food do you crave and when do you crave it? Then, notice how you feel if you enjoy some of that craving. These are the first steps to unlocking your body’s wisdom.

Understand your cravings and find food freedom. It can be that simple…and delicious. *Story has been shared with permission but name has been changed for privacy.

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the good life The Magazine of Nature’s Fare Markets | 10

GOOD

Food

HEIRLO�M TOMATO RICOT�A PHYLLO TAR� It is tomato season, and we have some beautiful heirloom varieties arriving in our stores. This is the perfect recipe for summer entertaining. The blend of fresh herbs and lemon bring out the freshness of the tomatoes.

11 | May/June 2021

INGREDIENTS

1 roll (about 21 sheets) of frozen phyllo dough

¼ cup olive oil 1¼ cups ricotta cheese

1 tbsp chopped fresh basil, plus more for topping

1 tbsp chopped fresh chives, plus more for topping

½ tsp lemon zest salt and pepper, to taste 2–3 medium/large tomatoes, sliced to ¼-inch thickness (and/or grape tomatoes, sliced in half)

DIRECTIONS 1. Thaw phyllo according the directions on the package.

2. Heat oven to 400°F. 3. Line a rimmed baking sheet with parchment paper.

4. Lay 1 sheet of phyllo dough on parchment paper. Brush lightly with olive oil. Top with another sheet of phyllo dough; brush lightly with oil. Repeat until all phyllo dough sheets are stacked.

5. In a medium bowl, stir together ricotta cheese, basil, chives, lemon zest, and salt and pepper to taste until well combined.

Spread evenly on top of phyllo dough, leaving a 1-inch border along edges.

6. Top with sliced or halved tomatoes. Sprinkle with more salt and pepper.

7. Bake 30 minutes until dough is golden brown and flaky.

8. Cool tart slightly; top with more chopped basil, chives, and salt and pepper, if desired.

9. Serve warm or at room temperature.

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

GOOD

Health

Break a Sweat Sweat it Out

T

hink of sweat as a built-in air conditioner. When we are too hot, our nervous system activates our bodies’ three million or so sweat glands. The released sweat—99 percent water and 1 percent salt-and-fat combo—moistens the skin’s surface, then evaporates to cool us down. The more intense the activity or the hotter and more humid the atmosphere, the more we sweat.

We can also sweat more with: • Fever, stress, anxiety, fear, or embarrassment; • Some medications and painkillers; • Illnesses such as cancer, infections, hypoglycemia, and diabetes; • Genetic predispositions or hormonal changes like menopause; • Smoking and obesity; • Spicy food, caffeinated or hot beverages, and alcohol; • Heat-trapping, non-breathable synthetic clothing, such as polyester, acrylic, or nylon.

WE HAVE TWO TYPES OF SWEAT GLANDS ECCRINE GLANDS cover most of our bodies, open directly onto the skin’s surface, and produce watery, odourless sweat.

Regulated by the sympathetic nervous system, they are found Eccrine in large numbers on the palms of Hair Gland our hands, the soles of our feet, Follicle forehead, cheeks, and armpits.

Icky, sticky, stinky. Most people have a love-hate relationship with sweat. We love a satisfyingly good sweat during a workout but not so much at a meeting or on a date. But sweating is not only good for us, it’s essential for our well-being.

13 | May/June 2021

Apocrine Gland Hair Follicle

APOCRINE GLANDS open into hair follicles found on the scalp, in armpits, and the groin area. Inactive until stimulated by hormonal changes during puberty, these produce a thicker, fattier type of sweat that results in body odour when it comes in contact with bacteria on the skin.

Counter-Intuitive Cooling

Sweat Therapy For thousands of years, saunas have been used to purify and cleanse the body, mind, and soul. Sweat lodges, used

by Indigenous peoples in Canada for example, are sacred places of deep spiritual and cultural significance.

Today, people extol the benefits of using a dry, steam, or infrared sauna, heated between 70° and 100°C: Increase circulation. As skin temperature rises, so does your heart rate and the amount you sweat as the body attempts to stay cool. Typically, you can lose over half a litre of sweat.

Exercise the heart. As circulation increases, your heart rate increases and blood vessels widen, similar to moderate exercise.

A 2015 Finnish study found that participants who used a sauna: • 2 to 3 times a week were 22% less likely to experience sudden cardiac death than those who only used it once a week; • 4 to 7 times a week were 63% less likely to experience sudden cardiac death and 50% less likely to die from cardiovascular disease than those who only used a sauna once a week.

ICE CREAM AND ICE POPS

COLD WATER OR BEER

ICED COFFEE

Your core temperature goes up with the energy your body needs to process all that fat and sugar.

Cold liquids create more heat by forcing your body to get back up to temperature.

Caffeine kicks up your metabolism and body heat.

Sauna Myths Toxin removal. There’s no evidence to prove sweating detoxifies the body. That process is handled by the kidneys, liver, and intestines. That said, a good sweat opens your pores, loosens dead skin cells, releases trapped dirt and sebum, and softens blackheads. The circulation boost assists with overall function and also delivers oxygen to your skin, leaving it glowing.

Weight loss. Any weight loss immediately after a sauna is due to fluid loss and is replaced when you next eat or drink.

DID YOU KNOW? Your sweat doesn’t stink! Sweat itself is practically odourless. The body odour we smell is the result of the chemical interaction that occurs when bacteria on our skin mixes with sweat.

Underarm hair helps to keep skin dry to lessen bacteria and odour.

Relieve pain. Increased circulation helps reduce muscle soreness, improve joint movement, and ease pain from inflammation.

Excessive sweating—known as hyperhidrosis— occurs when the body’s cooling mechanism is overactive, producing four to five times the amount of sweat you need.

Relax and reduce stress.

SWEAT THERAPY CAUTIONS STAY DRY.

Never drink alcohol before or during a session.

Pregnant women and people with cardiovascular issues or those who feel ill should seek medical advice first.

SEEK ADVICE. DRINK UP.

Drink two to four glasses or water after to stay hydrated.

First-time users should spend no more than 10 minutes in a sauna—and no more than 20 minutes for regulars.

TAKE IT EASY.

SUPERVISE CHILDREN.

sauna safely.

Healthy children ages six and up can use a

Men sweat more than women.

Physically fit people sweat more than those who are out of shape.

People can sweat from about one litre to several litres a day, depending on temperature and activity level.

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

From an evolutionary perspective, all animals— including humans—relied on the sense of smell to find food and potential mates, and to avoid predators. In humans, body odour from sweat does so much more. It is our unique biochemical signature, and communicates if we are old or young, fertile, stressed or sick, and is used to identify family members.

Chill Out Ever wonder why some warmer climate countries tend to have a spicier menu? When it comes to cooling your body from the inside out, some foods are a natural: Spice is (n)ice. When spice hits your tongue, nerve receptors register the heat and trigger a message to cool your body by sweating.

Hot spot. A spot of tea or other hot drink does the same thing.

Minty fresh. Menthol in mint sends your nerve receptors a frosty feeling. Infuse your water with mint, chop it into salads, or chew a fresh leaf or two.

Flushing foods. Try these water-saturated foods to lower your core body temperature: Veggies: Cucumber, radishes, celery, zucchini, squash, broccoli, and asparagus Fruit: Strawberries, papaya, mango, pear, apple, banana, watermelon, honeydew, cantaloupe, and pineapple

Sources www.medicalnewstoday.com/articles/313109 www.everydayhealth.com/skin-beauty/what-is-considerednormal-sweat/ phys.org/news/2018-04-body-odour.html www.webmd.com/skin-problems-and-treatments/features/ how-much-sweating-is-too-much www.healthline.com/health/sweating-benefits www.healthline.com/health/older-people-smelldifferent#purpose

www.thealternativedaily.com/health-benefits-of-sweating/ jamanetwork.com/journals/jamainternalmedicine/ fullarticle/2130724 www.medicaldaily.com/sweat-it-out-5-surprising-healthbenefits-sweating-actually-dont-stink-309718 www.cleaneatingmag.com/clean-diet/foodsthat-cool/#:~:text=While%20it%20sounds%20 counterintuitive%20to%20shovel%20a%20 spicy,turning%20on%20its%20natural%20cooling%20

mechanism%20–%20sweating. www.healthline.com/health/sweating#how-it-works www.medicalnewstoday.com/articles/173478#causes www.healthline.com/health/benefits-of-steamingface#benefits en.wikipedia.org/wiki/Deodorant#:~:text=The%20first%20 commercial%20deodorant%2C%20Mum%2C%20 was%20introduced%20and,patented%20by%20Jules%20 Montenier%20on%20January%2028%2C%201941

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GOOD

Busting the 5 Big Barriers to Exercise

Fitness

I

’m too busy to exercise.” “It’s hard to motivate myself.” “I’m too tired.” “I don’t know what to do.” “I might get hurt.” Sound familiar? Whether you are new to exercise or have been at it for years, these barriers to exercise regularly pop up and sidetrack us from our best intentions.

If you find exercise escaping you, identifying what your most frequent barriers are and then choosing solutions that resonate with you are key to seamlessly incorporating exercise into your life. Try these winning strategies to bust through the top five barriers to exercise.

Prepare to meet those exercise speed bumps along the way, strategize your responses ahead of time, and then celebrate your wins and the joy of exercise along the way to keep you motivated and coming back for more.

BY TAMMY UYEDA, BSc(PT)

01: Time “I’m so busy! I just don’t have time to exercise.”

As the most-often quoted barrier for not exercising, the lack of time is one of the most formidable hurdles to overcome.

If your approach has been to “fit it in” when you can, exercise will find its way to the bottom of your priority list. Purposefully scheduling exercise in is imperative.

T H E TIM E BA RRIER B USTER

Pair exercise with something you already do You take your kids to soccer twice a week Try this > Bring your runners and do a H.I.I.T. & Run Workout (see last issue) at the park during soccer practice.

Tuesdays and Thursdays are your crazy Zoom days Try this > Pre-schedule breaks and pull up your favourite yoga app on your smartphone for a 30-minute mat session.

Binging Netflix is your evening thing Try this > Set up your tablet in front of your treadmill and commit to breaking a sweat while you watch your favourite characters.

Elevate your walk or run by using structures or landmarks (such as a bench for push-ups) as an impromptu strength or cardio station along your route.

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.

tinkam

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

 Make a date for a regular sweat sesh with a friend or join a local or online activity community to help keep you accountable and motivated so you can make exercise a healthy habit.

02: Motivation “It’s hard to motivate myself to exercise.”

Too often in our past, exercise has had negative connotations—injury, fear, shame, failure. Recognizing this and then finding ways to associate exercise with positive feelings—such as accomplishment, pride, confidence, and happiness—is extremely empowering. If you look for joy in exercise, in your ability to simply move your body, motivating yourself will come with ease.

T H E MOTIVATION BARRIER B USTER

Find and keep your motivation Reward yourself Try this > Research shows that rewards account for 75% of personal motivation. Whether you treat yourself at the end of the week if you’ve done all your workouts, or you receive a medal in the mail after completing an online event, rewards are a very positive way to keep motivation up.

Shake it up Try this > Try something completely new for one season and celebrate being the newbie.

Watch your numbers Try this > Use a smart watch to monitor your heart rate, steps, workout days, etc. and be proud as you watch your numbers improve. Visual evidence of progress is one of the largest motivators there is.

Make it social Try this > Catch up with a friend while meeting for a weekly run, or join a local club or online community with a common exercise goal.

03: Energy “I’m too tired to exercise.”

First, determine if you are simply trying to talk yourself out of a workout or if you are actually exhausted. If fatigue is the issue, assessing your sleep, training, diet, or any medical issues is a priority.

THE ENERGY BA R R I ER B USTER

Stop your brain from tricking you out of a workout Pick your exercise time wisely Try this > Plan your workout times when your energy is at its highest or before you switch into relaxation mode at the end of the day.

Dive in Try this > Much like plunging into a chilly lake, take quick action.

Remind your brain how much more energy you have after you exercise, then count backwards, “3, 2, 1…” and jump in!

Trick yourself into starting Try this > Set a bare minimum and tell yourself: “Just walk once around the block,” or “just do a 7-minute workout.” Overcome the start barrier, then allow momentum to carry you along.

 The variety and abundance of digital platforms for exercise available now make it so much easier to fit a workout into a busy day as well as take the fear out of trying something new.

17 | May/June 2021

 Getting an assessment along with recommendations from a health care professional will ensure you can start exercising or return from an injury safely.

05: Fear 04: Confidence “I want to exercise regularly, but I don’t know what to do.”

Want to learn to dance or do a 10 km run but have no idea how to start?

COVID isolation exponentially expanded exercise options that have sprung up online.

Online fitness is a fabulous way to explore new physical activities in the safety, comfort, and privacy of your own home.

T H E CO NF IDE N C E BARRIER B USTER

Exercise at home with remote instruction > Online one-on-one personal coaching > Live online “group” fitness classes through a local gym/studio

“I’m afraid to start exercising because I might get hurt.”

If it’s been a long time since you last exercised or if you’re coming off an injury, there are some key ways to maximize your efforts while minimizing your risk of injury.

THE FEA R BA R R I E R BU ST E R

Start safely. > Get assessed by a health care professional to get the all-clear or any specific recommendations. > Seek expert guidance or coaching to ease you into the activity.

> Recorded classes and programs with monthly membership sites > Fitness apps on a smart phone

the good life The Magazine of Nature’s Fare Markets | 18

G OOD

Health

Eat, Weigh, Love

BY AERYON ASHLIE

Do you ever find yourself looking at your empty plate, trying to recall what you just ate? Or after a long and stressful day, have you found yourself elbow-deep in the tub of ice cream but not even feeling the slightest bit hungry?

AERYON ASHLIE, rhnc is the founder of Aeryon Wellness, weight loss expert, speaker, #1 best selling author, and on-air radio personality. Aeryon’s mission is “empowering women with holistic health.” Her latest venture of support supplements are a result of 20 plus years of personal experience with hormones, weight management, and sleep issues.

19 | May/June 2021

aeryonwellness.com

T

here is no denying that connecting with our bodies—what, why, and when we are eating—can determine success or derailment in our fitness goals. Creating awareness when we are eating is one of the most important tools in maintaining weight loss and lasting health and wellness. Numerous studies have determined that when one practices mindful eating there is achievement of fitness goals. Every. Single. Time!

relation to our sense of taste, smell, touch, and even sounds? We can acknowledge and engage with our food, appreciating that we receive not only nutrition, but social interactions through shared meals (and hopefully many more post-Covid!).

So often a shared meal where we are truly present provides the richest treasured moments and times with family and friends. It is an appreciation for what we are eating, and with whom we gather.

Creating awareness when we are eating is one of the most important tools in maintaining weight loss and lasting health and wellness.

For some, the inner self-dialogue around food can be a significant area that needs to be addressed. For others, it may be the external habits and patterns developed over time.

Creating mindful eating habits does not involve a diet, restriction, or extreme exercise, and it can be done anywhere at any time. It is learning to create awareness of our nutrition choices and how our bodies feel.

What is your story?

Have you considered the idea that you may have a narrative or story about yourself surrounding food and your body? Using the concept of Cognitive Behavioural Therapy— thoughts create feelings, which then lead to action or non-action—we may find it wise to examine our current food and body narrative.

Our narrative may be apparent and understood, or it may be an area that requires some reflection and new understanding.

The purpose in examining our beliefs and habits around eating is to pay attention to the experience of eating, first in self-reflection around our thoughts, feelings, and stories around food. Second, how do we feel in

The inward experience includes our expectations, beliefs, eating habits, and genetics. Getting clear on your story surrounding food and your body is the starting point for creating change. For example, have you been holding on to the limiting belief that you are “lazy”, “big boned”, or “unmotivated”? Or do “It’s my genetics.”, “I can’t stop eating.”, “I can never change.”, “It’s too hard.”, or “I never lose weight.” dominate your current body narrative? Then it is time to rewrite your story.

Write it out Try this helpful food and body narrative exercise: List your beliefs surrounding food and your body, digging deep into your reasons and excuses that you are finally willing to let go.

Next, write the story you are ready to step into. “My body supports me.”, “I am strong and healthy.”, “I am in charge of my fitness and my body.”

Once we are completely mindful of this narrative we have believed, we can then make a conscious effort to take the steps to create presence in our eating that is supportive and a positive experience.

5 5 ategi

1

tS r for es Mindful Eating How are you feeling?

Ask yourself “Am I hungry or am I sad, mad, lonely, or bored?” Food can often be used as an emotional crutch with mindless eating, instead of dealing with unwanted feelings. Learn to recognize and connect to your hunger cues instead of eating your emotions.

Use your senses.

Connect with all your senses when you eat: taste, touch, appearance, texture, and smell. Pretend you are a food critic and see if you can pick out the various flavours and particulars of each dish.

3

Slow down!

Take your time! It takes your brain 20 minutes to register that you are full when eating. There is no first place prize for finishing your plate. Try chewing the suggested amount of 25 to 32 times; this will not only aid in digestion but will bring you to that desired time.

Be aware of when you’re eating.

5

2

Stop checking if the fridge light is on. Resist standing in front of the fridge mindlessly eating or snacking while preparing meals.

4

Practice gratitude.

Take a moment before you eat to give thanks for your meals. Standing in gratitude for what you have been given is a way to connect with your food and body.

Moving from mindless to mindful eating empowers us with the choice of what, when, where, and why we eat.

Creating awareness when we are eating is one of the most important tools in maintaining weight loss, obtaining lasting health and wellness, and enjoying our meals. the good life The Magazine of Nature’s Fare Markets | 20

G OOD

Food

Keeping Your Hunger Hormones Happy

BY LAURA SPENCER, rhn

When we think about hormones, we naturally default into thinking of our reproductive health; rarely do we think about hunger hormones, yet they control our hunger and satiety levels, playing an important role in food intake, cravings, and energy levels.

H

ormones are the body’s chemical messengers telling everyone what to do and how to do it; they are basically our own personal army of moms. When it comes to hunger hormones, there are a few stars worth mentioning. Ghrelin, for example, is known as the hunger hormone, which is released when our stomachs are empty. Glucagon-like peptide-1 (GLP1) on the other hand, lets our brain know we are full and encourages the release of insulin from the pancreas.

Cholecystokinin (CCK) slows down the emptying of the stomach and regulates the release of bile from the gallbladder as well as pancreatic enzymes to aid digestion of fats, proteins, and carbohydrates. Leptin, produced by fat cells, alerts the hypothalamus of the amount of energy stored in fat, which indicates to our nervous system to adjust food intake and energy expenditure.

Lastly, Neuropeptide Y (NPY) stimulates food intake, especially carbohydrates, giving

it a big role in sugar cravings. Chronic food restrictions and fasting increase NPY content in the hypothalamus.

As you can see, there are several players in this intricate process, and thinking we are solely in charge of our hunger levels is, well, missing the big picture.

Nourishing Your Hunger Hormones to Increase Your Energy It is not just a matter of eating when we feel hungry, it is also recognizing when we are actually feeling hungry, have an increased appetite, or are just having a craving.

Wait—are hunger and appetite not the same? They are not. Hunger is a physiological body response that encourages the intake of food in order to maintain energy levels. Appetite responds to an emotional, visual, or habit cue that needs to be satisfied promptly and triggers a reward feeling.

Recognizing why and when we are “hungry” and what to eat to feel truly

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.

21 | May/June 2021

satisfied are important pieces of information to know about your own body. For example, if you are having a stressful day and you have only managed to have a cup of coffee and a bagel for breakfast, and a sandwich with lettuce and tomato for lunch, you can start expecting certain behaviours that are caused by your hunger hormones and blood glucose levels.

A great start to keeping our hunger hormones happy is to have a steady blood glucose level.

Glucose is the by-product of carbohydrate digestion; therefore, both, simple and complex carbohydrates or starches can affect blood glucose levels. Furthermore, insulin sensitivity to the same food can vary from person to person depending on different factors such as physical activity, sleep patterns, and stress exposure.

As a rule of thumb, though, our blood glucose levels can have a major spike or stay high for longer by the overconsumption of simple carbohydrates or sugars, such as

bonfirenutrition.ca |

bonfirenutrition

Pistachio Zucchini and Cucumber Salad with Pan-seared Salmon INGREDIENTS

DRESSING

2 salmon fillets

¼ cup olive oil

3 tbsp olive oil

half avocado

1 field cucumber, peeled

half lemon, juiced

1 medium zucchini, peeled

¼ cup pistachios

1 tbsp nutritional yeast

salt to taste

7–8 mint leaves

INSTRUCTIONS 1. Place your skillet on medium-high heat and let it warm for about 2–3 minutes. Add olive oil and let it warm, but not to the point of smoke.

Add salmon, skin up, and sear it for about 4–5 minutes. Turn the heat up for this process. After this, turn the heat back down to medium and turn over the salmon. Cook for another 3–4 minutes. Once done, place salmon in a dish and set aside.

2. In a medium-sized bowl, shave both cucumber and zucchini. Set aside.

3. Finely chop mint and pistachios. Set aside.

4. For the dressing, place olive oil, avocado, lemon juice, nutritional yeast, and salt into a blender, and blend to a smooth consistency.

5. Pour dressing onto zucchini and cucumber and mix well. Transfer salad to serving plates and sprinkle generously with mint and pistachios.

Carefully place salmon on top. Enjoy.

Use this dish as a canvas for your own imagination and body needs. Great additions can be a dollop of hummus, roasted sweet potato wedges, chili flakes, hemp hearts, and even sauerkraut. Let your imagination be the limit.

SE RV ES: 2 | TIM E : 30 M IN

sodas, pastries, or cookies, but also natural sugars such as those found in fruit, particularly tropical ones. The higher our blood glucose level rises, the more noticeable the crash is, which translates into the constant craving for more sugary foods.

Creating a balanced meal is a great start to improve your energy level and keep hunger hormones and blood glucose happy.

Incorporate protein and fat-rich foods into your breakfast, lunch, and dinner. Protein has a regulating effect on GLP1 and CCK

Sources www.ncbi.nlm.nih.gov/books/NBK534204/ www.ncbi.nlm.nih.gov/pmc/articles/PMC2829242/ pubmed.ncbi.nlm.nih.gov/17928588/

hunger hormones. Think of eggs, salmon, grass-fed meat, legumes, nuts, and seeds.

For fat think of olives, pistachios, macadamias, walnuts, hemp hearts, and ghee.

Make sure fibre has a key feature on your plate. Fibre slows down the digestion of carbohydrates, resulting in a slow and steady increase of blood sugar. Plus it physically stretches the stomach lining, which makes you feel satisfied. Think of non-starchy vegetables, avocado, chia seeds, and flax seeds.

Incorporate regular movement into your routine. This creates more insulin sensitivity in your muscles, which is good news. A brisk 30-minute movement daily can create a great lifestyle routine.

Don’t forget about your gut. It also plays a major role in your blood glucose levels as it helps to ferment carbohydrates. Think about pre- and probiotic foods such as kimchi and miso, but also leafy greens and vegetables as well as prebiotic fibre such as inulin, and apple pectin.

www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for100-foods www.ncbi.nlm.nih.gov/pmc/articles/PMC5898168/

the good life The Magazine of Nature’s Fare Markets | 22

GOOD

Food

Picnic Platters the Whole Family Will Love

BY JEN KOSSOWAN The days are getting longer, the temperatures are getting warmer, and best of all—picnic season is officially here! I think many of us are itching to spend as much time outdoors as possible right now, and packing a picnic to take along means that you can stay at the park, playground, or beach for hours!

The best kinds of picnics, in my opinion? The ones that require zero actual cooking, involve minimal prep, and make the whole family happy. And better yet? Ones that don’t require utensils! If you’ve not already converted to platter-style picnics, you must. A big divided container with a snap-on lid is a total game changer.

You prep everything at home, stick to finger foods mostly, fill the container to the brim, pop the lid on, and you’re ready to go! One container (and maybe a spoon), and done.

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.

23 | May/June 2021

mamapapabubba.com |

mamapapabubba

Falafel, Pita and Fixings

Crackers and Cheese

Soft pita bread, falafel bites from the deli, fresh tomatoes, cucumbers, and herbs, plus the most delicious hummus and toum–a Lebanese garlic sauce–make for the perfect picnic feast! Take the meal to the next level with the addition of Lebanese pickled vegetables. So, so good.

A classic! You just can’t go wrong with crackers and cheese, can you?

Try a couple of different kinds of crackers, a hard cheese and a soft cheese, crunchy grapes, delicious pickles, and maple nuts. Perfection.

Mini Sandwiches

Muffins and Fruit

Pair fresh baguette slices with all of your favourite sandwich toppings: deli slices, bacon, cheese, lettuce, sprouts, cucumber, avocado, tomato slices—whatever you like! Add some fresh orange slices and maybe a spread, and you’ve got a delicious lunch.

Great for any time of the day, but especially perfect for a breakfast picnic! Grab some muffins, a melon, berries, grapes, and some granola and/or granola bites, and you’re set. Chop everything up at home, take along your favourite coffee or tea, and enjoy! the good life The Magazine of Nature’s Fare Markets | 24

G OOD

Health

Nutrition for Pregnancy

BY JEN CASEY, cnp, nncp

Food is life, especially when your body is working overtime growing a new one! When you are expecting, good nutrition is more important than ever. Baby’s growth and development depends on what mom is eating, as nutrients are passed on to her baby, and stored for later.

Y

ou don’t have to eat double the amount you usually eat.

Instead, focus on quality ingredients in your meals and make sure the few extra hundred calories required are supporting the baby's growth, and your changing body, both during pregnancy and postpartum, AKA “the forgotten trimester”.

Pregnancy is not the time to restrict foods or experiment with new diets. Instead, nourish to flourish. Make every bite count, knowing that each meal is going toward growing a new life, and supporting you on your pregnancy journey.

1st Trimester Approximately 50% of expectant mothers suffer from morning sickness during the first three months of pregnancy. As an Holistic Nutritionist and mother of two, I can relate, but still always encourage eating during this important time, even if you do not feel the urge. Smaller, frequent meals tend to be easier to tolerate than three larger ones, while ginger, applesauce, oatmeal, lemon, and peppermint are great digestible remedies for nausea. Your prenatal vitamin should contain B6, also helpful with nausea, but you can also top up with foods like leafy greens, bananas, chickpeas, and avocado.

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 25 | May/June 2021

2nd Trimester By now, your morning sickness has likely subsided and you might start having food cravings, food aversions, and constipation, all thanks to hormone changes. This is an important time for baby’s bone growth, which primarily comes from mom’s mineral stores. Include foods such as fatty fish, plain yogurt, almonds, sesame seeds, whole grains, cruciferous veggies, and leafy greens for extra dietary calcium sources. Baby’s blood volume increases now, so keep up with your iron-rich foods, like organic, lean meats, spinach, eggs, black beans, and chickpeas. Many women start to feel the constipating effects of the extra iron from their prenatal vitamin, so include plenty of water and dietary fibre from fresh fruit, vegetables, and whole grains to keep things moving.

The second trimester is when insulin resistance can develop, leading to gestational diabetes. To help keep blood sugar stable, eat three meals and snacks balanced with healthy fats, fibre, and protein. Limit your starches, refined foods, sweets, and foods high on the glycemic index.

Healthy snack ideas:

• Chili with mixed beans, ground turkey or tofu, and lots of veggies, topped with guacamole and shredded cheese • Flax pancakes with pumpkin seeds and fresh berries • Black bean burger with avocado and tomato Balanced meal ideas: • Organic chicken breast with mushroom gravy, quinoa, and two roasted veggies • Wild salmon with lemony tabouli or Greek salad • Veggie omelette with whole grain toast

4th Trimester

3rd Trimester Your appetite is probably strongest now, while baby is growing rapidly and you are trying to keep up with your own body’s changes. It might feel like you are running out of room, as baby puts pressure on your bladder and stomach. Meals might have to become smaller and more frequent again at this stage, to prevent heartburn, but still aim to include around 450 extra, quality calories per day. If heartburn is a problem, avoid spicy or fried foods, and sip on ginger tea after meals to help with digestion.

This is an important trimester for brain development, as DHA is now stored in baby’s brain for life outside of the womb. Include foods to support this stage, like chia seeds, fatty fish, hemp heart seeds, flax, walnuts, avocado, and fish oil. This is also the time to keep up with dietary iron, since baby starts to store it for their own use for up to three months postpartum.

Yes, there is a fourth trimester, and it is often forgotten. Once baby is born, the focus is all on them, with not much left for the new mother. Regardless of the birth experience, mom’s body needs to heal and hormones need to adjust. If you choose to breastfeed, you will need to eat even more calories and drink more water than you did when pregnant. Continuing with balanced meals and including plenty of protein will support the healing process. The best thing you can do for yourself, or get some help with, is to prepare as many freezer meals as possible for those first few weeks postpartum. This is a time to focus on less cooking, more self care, sleep, and bonding with your baby as you get to know each other and you transition into motherhood.

• Hummus and veggie sticks • Apple with almond butter • Handful of trail mix with a few dark cacao nibs

Helpful postpartum meal ideas:

• Bliss balls

• Vegetable and ground turkey lasagna

• Avocado whole grain toast

• Mixed bean chili

• Smoothies with plain yogurt, berries, almond milk, hemp heart seeds, and spinach

• Breakfast cookies • Scrambled egg cups

Meal ideas to support iron stores and brain development:

• Chia seed pudding with almond butter and strawberries

• Spinach salad with avocado, olive oil, slivered almonds, chicken breast or salmon, and strawberries • Egg salad on dark rye, with small salad or soup

Welcome to this wonderful journey that is motherhood. Just be sure to nourish yourself along the way.

the good life The Magazine of Nature’s Fare Markets | 26

G OOD

Beauty

Acne Care

BY SAARA LABIB

As someone who had acne, I would have tried anything to get rid of it. In my career as a makeup artist, I faced so much low self-esteem and resentment because my skin wasn’t flawless, and my kit was filled with of a range of full-coverage products.

And although I knew how to brighten a teenager’s day by covering her acne on prom day, it was short-lived when she washed off her cover-up that evening.

I

wanted to do more, and began to look deeper into the root causes of acne—into skin, the body, and the holistic connection between them. I also switched from mainstream products to clean cosmetic and skin care lines and am now a passionate, holistic beautician who wants to share what I’ve learned.

A Deeper Skin Dive In our hair follicles are tiny sebaceous glands that secrete sebum, an oily substance that lubricates our skin and hair. When the follicles get plugged with oil and dead skin cells, they cause inflammation and bacteria growth, causing whiteheads, blackheads, or pimples to form.

Acne is persistent and can cause scarring and emotional stress.

gut bacteria. But, I’ll talk about the three most common causes, along with their remedies.

CAUSE #1: Hormone Imbalance Androgens (male sex hormones): Testosterone (the most well-known) and its by-product DHT (dihydrotesterone) play a big role in regulating oil levels in the skin of both men and women.

When the balance is off, more sebum is produced in the sebaceous glands, which clogs the hair follicles and causes breakouts.

Increases in the size of the sebaceous glands and oil production can also come from PCOS (polycystic ovary syndrome, a hormonal disorder common among reproductive women), which I believe is related to excess insulin.

Insulin resistance is the real cause.

Causes

Counteract Androgens Imbalance

Acne inflammation is an immune system response that can be triggered by a variety of things such as stress, poor sleep quality, infections, poor digestion, and overgrowth of

• Vitamin A (virgin cod liver oil) • Vitamin B5 • Zinc

SAARA LABIB is a freelance Holistic Makeup Artist and Beautician based in Kelowna, BC. She is a passionate and active advocate for clean beauty and does regular educational workshops where she helps her clients make a safe transition to clean and toxin-free beauty and cosmetic products. Saara believes everyone can and should give themselves self-love every day by simply using their clean and toxin-free products as a small part of that love and care giving.

27 | May/June 2021

Estrogen: Connected to the menstrual cycle, excess estrogen which cannot be cleared by the liver can cause a build-up of hormonal acne.

DID YOU KNOW? Acne affects nearly 10% of the world’s population.

Counteract Estrogen Imbalance • Herbs to support the liver such as milk thistle and dandelion • Hormone balancing supplements that help eliminate the build-up of estrogen and xenoestrogens (mimicking hormones from environmental factors) CAUSE #2: Food Allergies & Sensitivities Some foods can significantly affect the development of acne: • Refined grains and sugars • Fast food diet rich in calories, fat, refined carbohydrates, and omega-6 fatty acids Dairy sensitivity can be caused by: • Growth factors and hormones (androgens and estrogens) found in nonCanadian dairy • Protein allergy • Lactose intolerance • A1 (casein) • A2 (casein, may be less inflammatory) If you have a hard time eliminating dairy from your diet, you may want to try goat milk and 100% grass-fed organic cheese.

CAUSE #3: Fluoride Research shows that ingestion and topical exposure to fluoride (from toothpaste and dental treatments) causes acne-like skin conditions: • Fluoroderma: almost identical to acne from androgens

Reduce Exposure to Fluoride

• Avoid teeth whitening.

Wash your face once a day, at night, with a cleanser containing healing ingredients like tea tree oil, aloe vera, manuka or regular honey, or sea buckhorn. Then use a gentle toner made of pure apple cider vinegar diluted with water.

• Avoid beverages with fluoride.

Go Pure

Treatment

For skin cream, lotion, or oil, use a product with pure ingredients. I like healing oils such as:

• Use fluoride-free toothpaste.

• Get a water filter (water pitcher filter, whole-house filter, or shower filter).

Traditionally, acne is treated internally by antibiotics and topically by cream products. But antibiotics are a temporary cure and can cause more damage when they kill beneficial gut bacteria along with the harmful ones.

• Ozonated olive oil (my number one remedy) which works wonders for acne by speeding recovery and helping with acne scars;

Healthy skin starts within, so work on building a healthier diet by increasing hydration, healthy fats, and antioxidants.

• Anti-inflammatory sea buckthorn oil which promotes skin hydration, elasticity, cell regeneration, and helps treat and prevent acne;

Topical spot treatments are the best way to treat acne without stressing the rest of your skin.

• Moisturizing marula oil, which is great for oily skin because it’s non-greasy and full of antimicrobial properties; or

Be Gentle

• Pure silver gel and manuka honey which also treat infections by killing only the bad bacteria.

Most people with acne damage their skin by scrubbing too hard. The skin layer is filled with millions of friendly microbes that protect your skin. Constant cleaning with harsh and toxic products will only promote more harmful bacteria.

• Halogen acne: from exposure to halogens (non-metallic elements) like fluoride • Perioral dermatitis: acne around the mouth

DID YOU KNOW? Young adults who regularly consume dairy products such as milk or ice cream are four times more likely to suffer from acne.

Sources www.mayoclinic.org/diseases-conditions/acne/symptomscauses/syc-20368047 www.forhers.com/blog/the-androgen-hormones-thatcause-acne www.healthline.com/nutrition/foods-that-cause-acne

the good life The Magazine of Nature’s Fare Markets | 28

BULK IS BACK AT NATURE'S FARE MARKETS NOT ALL BULK FOOD IS CREATED EQUAL

GET TO KNOW YOUR FARMER

When you choose Left Coast Organics bulk, you are buying the highest quality, ethically sourced products from a Certified B-Corp that is dedicated to transparency, trust and integrity.

It’s important to know where your food comes from, who is responsible for it, and that the people growing it are treated fairly.

Click our QR codes on bulk bin labels to learn more about each item you purchase.

A LIGHTER FOOTPRINT • Left Coast Organics bulk food travels fewer miles, uses less packaging, and because you get to choose how much you buy, there is less food waste.

• When you buy Left Coast Organics bulk you get to make the choice. How much or how little you buy is up to you.

• Our bulk is third party verified to be grown without the use of chemical pesticides and synthetic fertilizers so that you can feel safe knowing what you are purchasing.

THE SUSTAINABLE CHOICE

NEW

GOOD STUFF IN-STORE

FROZEN TREATS

Dream Pops Plant-based frozen treats in unique flavours and shapes. They are powered by superfoods and adaptogens, plus they are delicious, low in sugar, low in calories, dairy-free, gluten-free, and soy-free.

SNACKS

MadeGood Star Puffed Crackers These are kid- and parent-approved!

MadeGood Crackers are gluten-free, organic, and free from the most common allergens. These wee snack-size stars are adorably crunchy and seasoned with just the right amount of sea salt. Available in sea salt, cheddar, and pizza flavours.

SNACKS

Skuta Pumpkin Seeds Made from Canadian-grown pumpkin seeds, these high protein, dry roasted seeds are the savoury crunchy snack you are craving. The come in sea salt and chili maple.

NEW AT TH�

BISTRO FROZEN TREATS

Chickpea Toona Salad

BUCK Gelato A dairy-free gelato that is so creamy, scoopable, and delicious you would never know it isn’t real dairy. Plus, as a bonus, buckwheat is a sustainable source and good for the environment.

Available in five flavours including Maple Walnut, Strawberry Sass, and Cocoa Loco—just to name our faves.

VEGETARIAN & MADE WITHOUT GLUTEN

Keto Lemon Almond Cookies MADE WITHOUT GLUTEN

Paleo Maple Walnut Cookies MADE WITHOUT GLUTEN

The Good Life CO N TRIB UTO RS

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We give 5¢ to charity for each reusable bag you use.

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