The Good Life May/June 2022 by Nature's Fare Markets

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THE

LIFE May & June 2022

REDEFINING YOUR HEALTH One Hormone at a Time

Summer Immune Health 17

Food Scrap Art Supplies 19

12 Ways to Stretch Your Grocery Dollar 21

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Contents

13 19

good HEALTH

good TO THE EARTH

9 Nutritionist Notes: Cortisol is More Than Just a Stress Hormone

19 Food Scrap Art Supplies

17 Summer Immune Health

good SELF-CARE

26 Supplement Lingo: Liposomal Supplements 101

13 Spring Clean

27 Prepping for Pregnancy

21 12 Ways to Stretch Your Grocery Dollar

good FOOD good FEATURE 5 Redefining Your Health— One Hormone at a Time Hormonal imbalances can start at any age but being proactive in the health of your hormones is a great way to be preventative.

IN EVERY ISSUE

11 Flavoursome Fungi Recipe: Lentil Stuffed Balsamic Mushrooms

15 Glorious Green

23 Bee-autiful Bees

4 Get the Good Stuff 30 New Good Stuff In-Store

Recipe: Green Goddess Salad

The Good Life the Magazine of Nature’s Fare Markets

Our calendar

MAY & JUNE 2022

Due to Covid-19 concerns, we have transitioned our Wellness Talks and Workshops to free online events. LET ’S TALK: HORMONES

A Balancing Act Are you wondering what’s causing changes to your moods, weight, sex drive or mental health? Or do you wish you had a little more knowledge about what to expect as you head into perimenopause? As a woman, understanding your body is power. And yet, talking about many of the health changes women experience is not talked about enough. SPEAKERS:

Chelan Wilkins & Lorna Vanderhaeghe

Part 1: Thyroid Health: Feel Like Yourself Again WHEN:

May 18

WHERE:

Facebook Live

Part 2: Perimenopause: What We Should Know and Don’t WHEN:

May 25

WHERE:

Facebook Live

Part 3: Libido: It’s Not You, It’s My Hormones WHEN:

June 1

WHERE:

Facebook Live

June 8

WHERE:

WHEN:

June 24 & 25

WHERE:

All stores

DETAILS:

Webinar

DETAILS:

Genuine Health Fuel Your Best Sale Save on all Genuine Health products.

Part 4: Hormone Imbalances: Oh, Estrogen! WHEN:

SALE

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Missed an event? Check out our YouTube channel to catch up. @naturesfaremarkets Dates subject to change.

THE

LIFE

May/June 2022

Marketing Director

Stephanie Thatcher

Content Manager

Chantelle Nuttley

Creative Director

Janna Payne

Copy Editor

Marilyn Fransen

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ANNOUNCEMENT

Say hello to the new Nature’s Fare ON OUR BOOKSHELF

This Kitchen is for Dancing by Karlene Karst A leading authority in natural health and wellness, we always love having Karlene as a guest speaker for our Wellness Talk presentations, but she is also an amazing recipe enthusiast and food inventor. Summer is the perfect season to get inspired by fresh new recipes, and this cookbook is full of real, whole food fueled meals that are sure to become your next family favourite.

Have you noticed that we look a little different in this issue? We’ve given the brand you’ve come to know and love a fresh new look, and we’re so excited to share it with you. While we’ve updated our style, we’ll always stay true to our commitment to offer the highest quality fresh, natural and organic products. And The Good Life magazine will continue to bring you the best articles, tips and recipes on all things wellness. Thank you for supporting us over the years! We wouldn’t be here without you.

karlenekarst.com/book The Good Life the Magazine of Nature’s Fare Markets

good FEATURE

Redefining Your Health One Hormone at a Time One of the most common conversations I have with women in their middle-age years is around the various hormonal issues and concerns they have experienced, or are still experiencing in their lives starting as early as their teenage years. Written by Chelan Wilkins rhn

May/June 2022

Throughout these conversations, women often lead the discussion with, “I wish I would have known; I just thought that this was normal for me.” Today, more than 80% of women experience various “health issues” associated with their hormones. These women are often diagnosed with hormonal imbalances after experiencing a wide range of bothersome symptoms that may have worsened throughout their lives.

ymptoms include PMS, moodiness, heavy periods, hormonal acne, weight gain, migraines, thyroid conditions, constipation, skin conditions, low libido, hair loss, brain fogginess, low iron, sleep problems, infertility and early-onset peri-menopausal symptoms. Many women don’t realize that a majority, if not all, of these symptoms can signify that their hormones are an underlying issue and often spend years just “living with them”.

thyroid and adrenal glands. These two glands are responsible for the production, excretion and communication of other hormones in our endocrine system.

It is not uncommon to also hear that women who experience these symptoms are being prescribed the hormonal BCP (birth control pill) and/or HRT (hormone replacement therapy) to help relieve the symptoms of hormonal imbalances in the body, without getting to the root of them.

Symptoms associated with thyroid conditions can range from extreme fatigue, hair loss, dry and flaky skin, cracked heels, constipation, weight gain, slow metabolism, brain fogginess, depression, low levels of iron, irritability, auto-immune disorders, celiac disease, racing heart rate, low blood pressure, dizziness, vertigo, extreme cold, and more.

Hormonal imbalances can start at any age and show through signs like heavy or irregular periods, cystic acne and migraines that begin to appear after the first two years of our menstrual cycle. Some of the most common conditions associated with hormonal imbalances in girls in their late teens to early twenties are endometriosis and PCOS (polycystic ovary syndrome)— two very common hormonal imbalances that are greatly affected by the hormones estrogen and testosterone, and insulin sensitivity.

Hypothyroidism is one of the leading hormonal imbalances women face in their mid-40s, affecting over 12% of Canadian women yearly. Women have a 16% higher chance of experiencing a thyroid condition than men.

Many women don’t realize that a majority, if not all, of these symptoms can signify that their hormones are an underlying issue and often spend years just “living with them”.

As women navigate through their child-bearing years, other symptoms of imbalances such as heavy periods, weight gain (hip and thigh area), early peri-menopause symptoms, fibrocystic breast disease, and fibroids are also very common. Often these imbalances are linked to excessive estrogen levels within the body and declining progesterone levels, which can also be a factor in infertility issues alongside high levels of stress and rising cortisol levels. However, not all hormonal imbalances are associated with our sex hormones estrogen and progesterone. Other common hormonal imbalances that women (and men) can face are related to our

Many women today aren’t diagnosed with thyroid conditions until their mid-40s. They often struggle with undiagnosed thyroid conditions because their serum blood levels do not meet the requirement to investigate further certain thyroid hormones, such as T3, FT4 and TSH levels. Genetics can also play a role in thyroid conditions such as hypo/hyperthyroidism, Graves’ disease and Hashimoto’s. Health conditions such as Addison’s disease can be linked to adrenal insufficiencies and more severe health concerns due to the health of our adrenal glands, which are responsible for producing and excreting certain hormones such as cortisol (our stress hormone), aldosterone (a hormone that is responsible for our sodium/potassium The Good Life the Magazine of Nature’s Fare Markets

LOSING HAIR? One symptom associated with thyroid conditions is hair loss. Hypothyroidism is one of the leading hormonal imbalances women face in their mid-40s.

levels), DHEA and even our estrogen as we hit our menopausal years. When our body is under high amounts of stress, our adrenal glands can become affected and fatigued, causing too much cortisol production or too little. Our endocrine system comprises various essential hormones, like a delicate ecosystem. These hormones play a vital role in communication and function with all the other hormones in our body. When one of these crucial hormones is off, it can affect our other hormones throughout our body, causing imbalances and even health issues. When it comes to understanding how hormones work within our body, it’s essential to realize the essence of their job. They act as tiny chemical messengers throughout our body, controlling our cells’ function, growth and development, metabolism, sleep, immunity and even our moods. Various glands secrete hormones within our endocrine system, and this is where we see a majority of hormone imbalances and health issues for both women and men today. Being proactive in the health of your hormones at any age is a great way to be

preventative when it comes to hormonal imbalances. Managing your stress levels, reducing your caffeine intake, eating a diet rich in nutrient-dense vegetables such as cruciferous veggies (broccoli, cauliflower, Brussels sprouts, kale), getting enough lean protein at every meal and ensuring you eat enough essential fatty acids help with hormone production within the body. Another beneficial factor in having healthy hormones is looking at the products you use in your daily lives, such as your cleaning products, cosmetics, perfumes and the plastics in your home. These can all contain things known as “endocrine disrupters” which act as blocks in our endocrine system, causing imbalances of essential hormones and the rise of certain hormones such as estrogen. More importantly, look at your daily washroom habits and note if you are not “regular.” Our digestive tract and our liver both play a vital role in the health of our hormones, as they are the main detoxing organs that excrete unwanted or excessive hormones in our bodies. There are links to thyroid conditions and estrogen dominance due to having a sluggish digestive tract.

Chelan Wilkins, rhn is a Vancouver-based Registered Holistic Nutritionist and women’s health educator who is passionate about empowering women to redefine their health. She shares her expertise in women’s health, hormones, digestive health and skin health as a brand educator for the natural health and wellness industry. As a proud women’s health advocate and disruptor, Chelan is also creator of a women’s health and lifestyle forum and host of the podcast A Hot Mess. Learn more: ahotmess.ca

May/June 2022

Lastly, support the health of your hormones through specific vitamins and nutrients in both the foods you eat and supplements you take. For healthy hormones, women need to ensure they get enough specific B vitamins such as vitamin B6, vitamin B12, essential fatty acids (evening primrose oil), magnesium glycinate, selenium, vitamin C, and calcium. Supplements that support the balance of hormones such as estrogen and progesterone contain herbs such as vitex (chaste tree), DIM, dong quai and sage. These herbs have been shown to support healthy levels of hormones in the body. On the market today, you can find a variety of hormonal support supplements in the vitamin section containing these herbs, vitamins and minerals. No one “magic” pill solves hormonal imbalances. It is fundamental to understand what your body is ultimately trying to show you through the symptoms you experience. It is a combination of our daily habits, such as our lifestyle, sleep habits, the foods we eat, exercising and moving our body, and the nutrients and supplements we take. If you feel that you are experiencing or have experienced some hormonal imbalances throughout your life, I encourage you to ask questions. There are answers and solutions to support your health, especially your hormones, and I hope that all women will feel empowered to redefine their health and be proactive in the health of their hormones at any age.

LET’S TALK: HORMONES

A Balancing Act Want to learn more about hormones with Chelan Wilkins? Join us for a free 4-part Wellness Talk series where we get honest about how hormone shifts can affect your mind, body and quality of life.

Scan to learn more or see page 3 for the event calendar.

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good HEALTH

ortisol always gets a bad rap due to its connection to stress, but it does so many things in the body that to only call it a “stress hormone” would be undervaluing it immensely. Yes, it does manage your stress response, and it also: • Manages how your body uses carbohydrates, fats, and proteins; • Keeps inflammation down (at first— too much triggers inflammation); • Regulates your blood pressure; • Increases your blood sugar (glucose); • Controls your sleep/wake cycle; and • Boosts energy so you can handle stress and restores balance afterward.

Cortisol wakes you up in the morning and is the reason you can stand up, walk around and have a conversation. Without cortisol, you would be comatose.

NUTRITIONIST NOTES

Cortisol is More Than Just a Stress Hormone As you read this, there’s an important hormone that’s letting you sit up (or stand up) and stay focused to read each sentence. This hormone is your friend, cortisol. Written by Lisa Kilgour, rhn

There are three main problems with your cortisol levels that can affect your body: you have too much cortisol, you have too little cortisol or you get hit by cortisol at the wrong time of the day (evening or night). A happy cortisol level rises and falls throughout the day. It starts to rise when you wake up in the morning, spiking just before lunch. Then it lowers throughout the afternoon, which allows for melatonin (your sleep hormone) to have the same kind of curve. Cortisol and melatonin dance together each day, each triggering the other.

Sometimes cortisol forgets to head down in the afternoon… High cortisol is usually a response to stress but can also be from too much caffeine. That afternoon cup o’ joe can bring your cortisol level up when it should be heading down…and this can affect your melatonin and sleep.

High cortisol can also be inherited. It’s believed that stress hormones affect us

May/June 2022

| WELLNESS WISDOM |

Balance your cortisol levels 1

Incorporate exercise into your lifestyle for 30–45 minutes, 3 to 5 times per week. The best exercise combines both strength training and cardio. Start where you are and increase the intensity as your body allows (don’t overdo it!). Exercise lowers cortisol and if there was a magic bullet for balancing cortisol, exercise is it! Be careful not to overdo it; if you’re exhausted after exercising, you’re doing too much. Easy and gentle is better.

CURTAIL THE CAFFEINE Your afternoon pick-me-up could be the cause of lack of sleep. Coffee can bring your cortisol level up when it should be heading down…and this can affect your melatonin and sleep. in utero. If your mom was very stressed when she was pregnant with you, then your body’s stress hormone set-point can be high. This means that high cortisol might feel normal or even good in your body. You can reset your cortisol levels, don’t worry. After prolonged times of stress, your cortisol system can be sitting low. Without a boost of cortisol in the morning, you can feel like you never woke up. You’re groggy and tired all day long. Your blood pressure may be low, so you’ll feel dizzy or lightheaded if you stand up too quickly. It can also create an interesting phenomenon. Instead of cortisol spiking at noon and then going down until bedtime, it stays low all day and spikes around 10pm. Instead of getting tired and going to bed, you feel like a million bucks. Finally, you have enough energy to think clearly and do all of the tasks that you were too tired to do all day.

Now you’re up until 1am or later cooking and doing laundry…making sleep even more difficult. It becomes a vicious cycle of feeling exhausted all day long and wide awake at bedtime. Cortisol isn’t a mean old ogre that only wreaks havoc in the body. Instead, it’s an important hormone that allows you to walk, talk, move and think. But too much cortisol is a problem and we live in a high cortisol culture (busyness, lots of caffeine, work that doesn’t stop).

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

FREE NUTRITION ONE-ON-ONE Would you like to talk with Lisa or one of our other nutritionists about your health questions? Book your FREE half hour appointment today.

Watch your stimulants!

Coffee and any other form of caffeine will raise your cortisol levels. Look at how much you’re consuming and see if you can cut down. 3

Sleep.

I don’t want to cause any extra sleep stress (I know many of you struggle with sleep), but it’s really important for balancing these hormones and I would be negligent if I didn’t add it here. If you can sleep well…but you’ve been staying up a bit too late—get to bed! If you struggle with sleep, talk to someone in the wellness department at your local Nature’s Fare for some sleep supplement suggestions.

High cortisol levels can feel good at the moment—I have to admit that I’ve loved that feeling in the past. But balanced cortisol levels feel so much better. Cortisol is your friend, not your enemy. By balancing your cortisol levels each day, you can feel more clear-headed and relaxed all day long. And you’ll sleep better…glorious, glorious sleep. In our super busy world, befriending and balancing your cortisol levels can be a key piece to your overall health.

Exercise, but not too much.

Enjoy lots of veggies.

Your body is burning through extra minerals when you’re under stress. Cooked and steamed veggies are chock-full of nutrients, and this is also a good time to add some veggie juices. 5

Bring in some destressing activities.

Try walking in nature, meditation etc. Nature is full of cortisol-lowering magic! The trees release volatile gasses called phytoncides, which have been found to lower cortisol levels within 10 to 15 minutes of exposure.

Scan to book or visit naturesfare.com

The Good Life the Magazine of Nature’s Fare Markets

good FOOD

Flavoursome Fungi These stuffed mushrooms are hearty, healthy and heavenly. They are loaded with lentils, artichoke hearts, sun-dried tomatoes, garlic and vegan feta. The mushrooms themselves are marinated in balsamic beforehand, balancing the savoury filling beautifully. Top these stuffed mushrooms with toasted pine nuts, lemon, parsley and more feta—because you can never have too much! Written by and photos by Robin at Green, Eggs and Yams

May/June 2022

Lentil Stuffed Balsamic Mushrooms INGREDIENTS

DIRECTIONS

MUSHROOMS 4 portobello mushrooms ¼ cup olive oil 2 tbsp balsamic vinegar salt and pepper FILLING ½ cup dried Le Puy green lentils 2 tsp oil of choice ¾ cup artichoke hearts 2 cloves garlic ½ cup sun-dried tomatoes ⅓ cup vegan feta (Violife) TOPPING 3 tbsp toasted pine nuts ½ lemon parsley

Night before: Completely cover the Le Puy lentils in water and soak overnight.

2. Preheat the oven to 400°F. 3. Wash the mushrooms. Gently remove the stems and gills with a spoon. 4. Whisk together the olive oil, balsamic vinegar, salt and pepper in a bowl. Add the mushrooms and toss. Marinate about 15 minutes, flipping every few minutes. 5. Prepare the filling. Drain the water from the lentils. Finely chop the artichoke hearts and garlic. Pat any excess oil off the sun-dried tomatoes and finely chop. 6. Heat 2 tsp of oil in a medium pan over medium heat. Add the garlic, artichoke hearts, sun-dried tomatoes and lentils. Cook about 10 minutes, stirring often, until fragrant and the lentils are soft.

Serves 2 | 45 Minutes

7. Remove from heat. Crumble the vegan feta (setting aside a few tablespoons for topping) and stir into the lentil mixture. 8. Remove the mushrooms from the marinade and tap off any excess. Place the mushrooms, caps facing upward, on a parchment-lined baking sheet. 9. Evenly divide the lentil mixture into the mushroom caps. Bake for 10–15 minutes. They will be done when the vegan feta is looking golden. 10. While the mushrooms are roasting, toast the pine nuts until golden in a small pan over low heat for about 5 minutes, stirring often. 11. Remove the mushrooms from the oven. Top with vegan feta, pine nuts, a squeeze of lemon and freshly chopped parsley. Best enjoyed fresh.

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

The Good Life the Magazine of Nature’s Fare Markets

good SELF-CARE

Spring Clean While our skin may not actually change, the seasons do and that directly impacts our skin and skincare needs!

hen the seasons transition, our clothing and diet should not be the only things that change! We experience some large shifts in weather in Canada and environmental changes can cause an interruption to our skin’s barrier function, causing our skin to become more vulnerable to irritation and damage. Spring/ summer skin can also experience an increase in oiliness due to the natural return of sebum production after a cold, dry winter. Thankfully, changing up your skincare routine for the summer is easy. If you are familiar with your complexion, it is easy to spot when it’s time for some extra care or a new approach. However, if you are doing a complete overhaul on your skincare routine, try to only switch out one item at a time. This helps ensure your face and body respond well to the transition and there is no irritation caused by an abrupt change. Most importantly, enjoy the process and love your skin! Try these spring to summer transition skin care tips from our Health and Beauty Specialist.

Brianne Rempel is just as passionate about clean beauty and skin care as she is about self-growth and kindness. As our health and beauty specialist, Brianne helps us select plant-based personal care products that are eco-friendly yet effective, and she trains our team members so you can make the most of your skincare regime. Brianne brings 20 years of retail experience, where she enjoyed the chance to positively impact store culture and perfect the workplace hug.

May/June 2022

1 2

DO A SEASONAL CLEANUP Each season we should be doing an inventory of our skin care, body care and cosmetic products. How long have we had them? What is their expiration date? Do they smell or look funny? When was the last time you cleaned your beauty tools and makeup brushes? If not cleaned frequently you could be contaminating your face and your products each time you use these tools! We recommend cleaning your beauty tools that encounter a liquid or cream product once a week at a minimum, and brushes that are used for powder products twice a month at a minimum.

LIGHTEN UP Through the spring and summer, we want to move toward a lightweight but hydrating moisturizer and away from the heavy, rich one we use through the winter. Look for moisturizers packed with hyaluronic acid, antioxidants and other ingredients that will keep your skin feeling plump, hydrated and not greasy. If you’re a lover of facial oils, you may find that as the weather warms up your skin might be perfectly happy with an oil in place of your usual moisturizer. We see an increase in sebum production with the weather change and switching to a lighter moisturizer can help reduce the risk of breakouts. Brianne suggests these lightweight moisturizers at Nature’s Fare Markets: Antipodes Baptise H₂O Ultra-Hydrating Water Gel, VIVA Daily Glow Moisturizer or LOA Skin Beauty Elixir.

PROTECT YOURSELF Daily SPF is a must all year-round if you want to keep your skin healthy and youthful. With the increase in sun exposure during spring, summer and fall, you will want to ensure you are using sun protection. We recommend using an SPF 25 or higher, with a lightweight, oxybenzone-free formula that you can wear daily under your makeup. And be sure to reapply often! Brianne’s favourites are Mad Hippie Hydrating Facial SPF or Just Sun All-Natural Mineral SPF 30. Also, do not forget to use a lip balm with sunscreen like Raw Elements Lip Rescue SPF 30 or Green Beaver Lip Balm Sunscreen SPF 15—all available at Nature’s Fare Markets.

coffee grounds areing an effective exfoliat ingredient

RESET YOUR SKIN Time to put a fresh face forward! Exfoliation is a key step in achieving a healthy, radiant glow and it maximizes the effectiveness of all your other skincare products. Always introduce exfoliation slowly into your routine, beginning with once per week. As your skin adjusts you may be able to increase the frequency, but we suggest not exfoliating more than twice a week.

PROTECT YOUR EYES

Chemical exfoliants are products that are designed to mimic your body’s natural exfoliation process by breaking up the bonds between skin cells, making it easier to remove the dead skin. Do not be fearful of a chemical exfoliant as they can be much gentler than their physical counterparts. Key ingredients found in the best chemical exfoliants are enzymes (fruit enzymes), alpha hydroxy acids (AHAs) like lactic or glycolic acid, and beta hydroxy acids (BHAs) such as salicylic acid. AHAs are best suited for dry skin and BHAs can penetrate deeper for acne-prone and oily skin types.

With longer, brighter days it is very important that we do not forget about protecting the delicate skin around our eyes. This is the first area on our face to show signs of stress, ageing, dehydration and sun damage. Grab a pair of fabulous sunglasses to protect your eyes from the harmful UV rays and prevent squinting. Treat your eyes to a cream specifically made to hydrate, brighten and tighten this area such as Mad Hippie Eye Cream, Lavido Alert Eye Cream or Antipodes Kiwi Seed Gold Luminous Eye Cream.

Brianne’s favourite exfoliating products at Nature’s Fare Markets are: Mad Hippie AHA Exfoliating Peel, Mad Hippie Microdermabrasion Facial, Derma E Overnight Peel or Viva Amaze Exfoliating Gel.

*Brianne’s tip: Keep your eye cream in the refrigerator to give a refreshing cool effect when applied!

Physical exfoliants or scrubs are products that contain coarse or granular particles such as sugar, grains, ground nuts, coffee, etc. The particles are manually rubbed against the top layer of your skin to remove any buildup. These products can show immediate results, but you must practice care when using them to not damage or irritate your skin. The larger and coarser the exfoliant, the more you risk causing micro abrasions which can leave your skin susceptible to infection or bacteria.

The Good Life the Magazine of Nature’s Fare Markets

good FOOD

Glorious Green Green goddess dressing has been around for years, but like many great things from the past, it’s coming back and gaining popularity with the cool kids. Adding it to this chopped salad adds a level of freshness and crunch perfect for the warmer weather ahead. Best thing is, it pairs well with almost anything, from a standalone salad, topping for tacos or burgers to a fresh salsa alternative for tortilla chips.

May/June 2022

Green Goddess Salad INGREDIENTS SALAD 1 small cabbage ½ pound Brussels sprouts 3 avocados 3–4 small Persian cucumbers 1 bunch green onions ¼ cup chives DRESSING juice of 2 lemons ¼ cup olive oil 2 tbsp rice vinegar 2 cloves garlic 1 small shallot 1 cup fresh basil 1 cup spinach ⅓ cup nutritional yeast ¼ cup walnuts 1 tsp salt Serves 6 | 45 Minutes

DIRECTIONS 1.

Finely dice or chop cabbage, cucumbers, green onions and avocado and toss in a large bowl. Shred Brussels sprouts and add to bowl. Finely slice chives and set aside for garnish.

2. In a blender or food processor, add the dressing ingredients one at a time, starting with the liquids first. Blend until smooth. 3. Pour the dressing over the salad and toss well. Top with chives and enjoy.

The Good Life the Magazine of Nature’s Fare Markets

good HEALTH

Summer Immune Health Hello sunshine! Summer living offers the perfect mix of environment and diet to either make or break a healthy immune system. While there is an increase in active living, fresh foods and sunshine, we also run the risk from having too much of a good thing. This summer we want you soak up sun while staying healthy, so you don’t have to play catch-up and “boost” your immune system too much come fall.

3 2 | Vitamin C and antioxidants

1 1 | Daily D

One question we hear a lot of at this time of year is “do I still need to take vitamin D?” and the answer is yes! The sun is our body’s favourite way of absorbing vitamin D. Fifteen minutes in the sun with our arms and face exposed will allow most of us to absorb 10,000 IUs of vitamin D. However, a sunscreen with SPF 8 or above reduces vitamin D absorption by 95%. This means if we wear sunscreen, it takes 3½ to 5 hours of sun exposure to absorb the same amount of vitamin D, so keep taking your daily supplement. 17

May/June 2022

Lucky for us locals, the summer is packed full of a huge variety of local produce. Take advantage and eat the rainbow every day. From leafy greens, berries, peaches and cherries, summer harvest offers up endless antioxidants and vitamin C. These all support our immune system by offering protection at a cellular level and helping our bodies better cope with environmental stresses and damage. Bonus: they act as an internal sunscreen, helping protect our skin from sun damage.

3 | Stay hydrated

Dehydration and summer heat can easily go hand-in-hand, but a dehydrated body is the perfect trap for a weakened immune system. Staying hydrated with a clean source of water and electrolytes is essential for every bodily function to operate properly. Keep water on-hand and indulge in water-rich and cooling foods such as melons, celery and cucumbers.

5 4 | Watch for sugar

We know hot weather calls for frozen treats and a cold one or two, but increased sugar intake has a direct effect on immune function and increased inflammation in the body. Select products that use whole fruit as a sweetener and reduce alcohol consumption as much as possible. Moderation is key.

5 | Get to bed

Sleep is crucial for our immune function. Rest literally allows our system to repair from the day’s damages, so whether you want to take full advantage of the extended daylight or simply can’t sleep because it’s still light outside, find a way to get to catch some deep Zs. Close the blinds, invest in blackout curtains, ditch the electronics 30 minutes before bed and come in and chat about supplements to get to sleep.

7 6 | Get outside Daily exercise is a great way to increase circulation, flush out toxins from sweating and reduce stress hormones, all of which play a key role in allowing your body to fight off infection and common bugs.

7 | Protect your lungs

Our lungs are our air filter for the immune system. It’s predicted to be another dry and hot summer, which sadly means we will likely see more forest fires. Many of the tips we have already touched on are also great for protecting the lungs. If you are prone to lung issues, we suggest starting a herbal lung support product at the beginning of the summer to limit the effects that smoke exposure may have on you. The Good Life the Magazine of Nature’s Fare Markets

good TO THE EARTH

Save it all—onion skins, carrot peels, wilted spinach leaves, orange rinds, beet peels, floppy purple cabbage leaves, avocado pits and skins, used coffee grounds, blackberries and blueberries past their best, turmeric peels and whatever else you think might work. (There’s no harm in trying, right?) One word of caution before you get started: making and using these paints may lead to staining, so that’s definitely something to be mindful of—especially when involving little ones.

Food Scrap Art Supplies Wait! Before sending your food scraps off to the compost, use them to make gorgeous, natural paints! Really. This project is part upcycle, part experiment and part art, and it’s oh so much fun. Written by Jen Kossowan

GET SCRAPPY Keep a wide, shallow container in your freezer and add your scraps to it as you go. When you decide it’s a good time to make paint, all you have to do is separate your scraps into similar colour piles. Keep a lid on the container when not in use.

May/June 2022

Make It Making the paints is so, so easy and quantities don’t need to be exact. WHAT YOU’LL NEED food scraps • small pots • water mesh strainer • jars for your paints STEP 1 Place some food scraps into a small pot. This can be a single type of food scrap, food scraps in the same colour family or a combination of differently-coloured food scraps (for example, all carrot peels, carrot and orange peels or a combination of carrot and beet peels). Whatever floats your boat! STEP 2 Add just enough water to mostly cover the scraps.

Colour Guide red onion skins brown/rust yellow onion skins, orange peels and carrot peels orange spinach leaves green beet peels pink/rust purple cabbage leaves blue/purple (add a squeeze of fresh lemon for magenta!) avocado skins and peels pink coffee grounds brown blackberries and blueberries purple/indigo turmeric peels yellow

STEP 3 Bring the food scraps and water to a boil, turn the heat down a little bit and let the mixture simmer. A longer simmer time usually means a more vibrant paint, but in the case of something like purple cabbage leaves, you might notice that more time may change the colour of the water altogether (from blue to purple). Depending on what kind of food scraps you’re using, mashing them with a fork while they simmer might be helpful! Tip: As the food scrap paints simmer, carefully dip small test strips of watercolour paper into the mixture to test the colour. If the paint is too pastel for your liking, keep simmering! STEP 4 When your paints have reached your desired vibrancy, carefully pour them into jars using a mesh strainer to remove the food scraps. In the case of items like coffee grounds, you can add a coffee filter to your strainer or use a nut milking bag instead. STEP 5 Allow the paints to cool and then they’re ready to use! Pair them with brushes of various sizes and some watercolour paper and you’re ready to paint. When you’re done painting, pop a lid on your jars and store them in the fridge for at least a week (but most often much longer). Have fun!

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. mamapapabubba.com | IG: @mamapapabubba

The Good Life the Magazine of Nature’s Fare Markets

good SELF-CARE

12 Ways to Stretch Your Grocery Dollar

It’s not news that grocery prices (really all prices) are on the rise, from supply chain issues, environmental emergencies and overall inflation. Finding ways to save is becoming an everyday essential for most families. Here are some savvy tips to help you eat well, limit waste and spend less.

Shop flyers.

Flyers like our own bi-weekly sale flyers are a great way to save on everyday favourites. Using flyer apps like Flipp allow you to build a shopping list full of discounted items so you can be sure to stock up on your favourites.

Make a shopping list.

Don’t shop hungry.

Eat your leftovers.

We have all heard this one, but it really is true. A hungry belly is more likely to overspend and talk you into filling your cart with items you don’t need. Plan at least three meals per week.

Meal planning can seem daunting, so committing to three meals is a great place to start. Knowing what you are going to be eating for at least three meals will help ensure that the food you are buying will actually be eaten, rather than sitting in the refrigerator for weeks before it is thrown out. 21

May/June 2022

Stock your pantry.

Keep your fridge and pantry organized.

When you find non-perishable faves on sale, it’s the perfect time to stock up. This not only allows you to have ready-to-make ingredients on-hand, it also cuts down on your weekly budget as these staples are taken care of in one shop.

Make lists before shopping, and plan how you will use items on the list. Having a list helps you to stay on track and purchase only what you know you will eat in the coming days.

Not only does that take the pressure off you to cook a big meal each day, it also prevents all that good food and money spent from going to waste. If you don’t have enough leftovers to feed the whole family, repurpose what’s left into something new.

This will help you easily see what you already have so there is no danger of overbuying items.

| INSIDER TIPS |

Grocery Shopping

Consider canned or frozen.

First, these items can be stockpiled when found on sale. Second, they are frozen or canned right at their peak ripeness, making them a great way to include quality ingredients in your meals while keeping the cost per serving lower than fresh options.

Most price tags will give you a price per measurement comparison, so you can make sure that the value size is a better deal. Sometimes two of a smaller size works out to more savings.

Make meals from scratch.

Making your own meals from scratch is one of the biggest ways you can save money. Normally, higher processed or ready-to-eat food costs more, so making your own meals can save you money.

Limit meat consumption.

By going plant-based for three to four meals a week, the average family can save 25% on weekly grocery bills; plus it has a positive impact on your health and the planet’s.

Price match where the policy is offered.

Shop organic from the dirty dozen produce list.

While organic is a healthier option, it can have a higher price tag. Each year the Environmental Working Group shares their list of the top twelve conventionally-grown produce items with the highest levels of toxins from pesticides. Budgeting to purchase these items as organic will allow you to limit your toxic exposure while staying on budget.

Join reward programs. Are you a Fare Points member?

Many grocery stores offer loyalty reward programs that translate into savings, like our very own Fare Points Rewards. Members earn points when purchasing regular-priced products, and once $500 is spent, a 15% coupon is offered for use on a future purchase.

Look for store brands—they tend to be priced better. Look for discount stickers and mark downs. Look online for manufacturer coupons, but make sure they are valid in Canada.

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The Good Life the Magazine of Nature’s Fare Markets

good TO THE EARTH

Bee-autiful Bees If we went back in time to when dinosaurs tramped through tracts of giant ferns and conifers, we’d see no recognizable flowers. A dull green or brown, flowers were hard to find, so plants relied on wind to scatter their seeds or pollen. With the rise of flying insects, everything changed. As they flew from plant to plant to feed on nutrient-rich pollen, tiny grains clung to their bodies, then fell off onto female parts of other flowers. To make sure their flowers were easily found, plants evolved colour and sweet nectar, and bees became master collectors. Bee health

or over 4,000 years, humans have thrived thanks to bees. We learned to harvest honey for food and medicine, and bees now pollinate about 70% of the plants we rely on for food. Without them, we wouldn’t exist. But bees struggle to survive the stressors that contribute to Colony Collapse Disorder (CCD), the sudden loss of most of the adult population in a colony: • Loss of habitat and food supply from intensified agriculture, urban development and competition from introduced species • Agricultural chemicals, notably neonicotinoid pesticides, which hamper bees’ ability to survive winter, and their ability to learn, communicate, establish new nests and forage • The rigours of shipping colonies for agricultural pollination • Nutritional stress from collecting pollen and nectar from single species of plants • Pathogens and parasites like Varroa mites that transmit diseases • Climate change

May/June 2022

“If all mankind were to disappear, the world would regenerate back to the rich state of equilibrium that existed ten thousand years ago. If insects were to vanish, the environment would collapse into chaos.” —Biologist E. O. Wilson Bee friendly Here’s what you can do to help: Create a bee-ssential garden • Plant Food Choose native wildflowers and heirloom (not hybrid) plants with blue, violet, white and yellow flowers. Choose flowers, herbs, fruits and vegetables that bloom from March to October. Plant in sunny, wind-free spots. Keep your garden and lawn chemical-free. • Fresh Water Fill a shallow dish with fresh water. Add rocks for resting places. • Shelter Ensure there are quiet corners protected from cold, wind and precipitation. Examples are a rotting log, hollow stems or bare patch of ground in which to dig a hole. Wait until spring to clean your garden, to leave places where bees can hibernate.

Did You Know? Honey bees were brought to North America by colonists in the early 1600s. A honey bee visits up to 100 flowers each foraging trip. Honey bees fly 55,000 miles to produce one pound of honey. Each honey bee produces only about 1⁄12 teaspoon of honey in its lifetime. It takes about 556 foraging bees visiting 2,000,000 flowers to make one pound of honey. Honey is the only food made by an insect and eaten by both insects and humans.

Buy local, buy raw

Bees Wax

With honey, you get what you pay for.

Produced by special glands in worker bees, beeswax is used in the hive to make cells to store honey and pollen, and to protect larvae.

• Most honey is mass-produced and high-heat processed which destroys its beneficial antioxidants. • Many are diluted with corn syrup (often labelled ‘honey sweetener’) and may be contaminated with pesticides and other chemicals.

Bee bounty Honey

With a lower glycemic index, honey doesn’t spike blood sugar like processed sugar. One tablespoon has 64 calories, 17 grams of sugar, little to no fibre, fat or protein, and trace amounts of vitamins and minerals. It is high in antioxidants—the darker, the better. The colour, flavour and texture of honey depends on the type of flower the bee visits. Bee Pollen

Rich in vitamins, minerals, carbohydrates, lipids, amino and fatty acids, protein, carotenoids, and bioflavonoids, pollen is officially recognized by the German Federal Board of Health as a medicine. Its strong antibacterial, antifungal, and antiviral properties are used to: • Reduce inflammation • Stimulate the immune system • Fight effects of allergies and stress • Lower cholesterol • Supplement nutrition

Beeswax is a clean burning fuel that doesn’t emit toxic fumes. We use it as a sealant, lubricant, and waterproofing agent, to cast metals and glass, make candles and cosmetics, polish wood and leather, and in encaustic painting and textile design. Beeswax never spoils and can be heated and re-used.

800

of the more than 20,000 bee species can be found in Canada

MAKING HONEY Honey bees draw sweet flower nectar into their stomachs with a long, tube-like tongue, where it’s mixed with enzymes that enable it to be stored long term. Back at the hive, the honey is regurgitated into another bee’s mouth and the process repeated, until the stillrunny nectar is deposited into a honeycomb. Bees fan their wings to evaporate the excess water in the nectar, and the resulting thick honey is sealed in the comb with beeswax, ready to be eaten in winter, when food is scarce. When beekeepers harvest honey, they replace it with a sugar solution to ensure bees have enough to eat during the winter. Responsible practices are essential to ensure removal of only what the hive can afford to lose, and to ensure the bees receive proper nutrition.

Add to yogurt, smoothies, cereal and baked goods, or sprinkle on salad. Infuse in warm water to drink. Buy pesticide-free pollen from a trusted health food store or local supplier. The Good Life the Magazine of Nature’s Fare Markets

Bee-yond beauty With antibacterial, anti-inflammatory and anti-fungal properties, honey has a wide variety of cosmetic and medicinal* uses. Skin and hair

of Canada’s wild bee species are listed as threatened. Three are critically endangered, and six are vulnerable.

• Face cleanser Gently clean without stripping natural oils, and help prevent breakouts. Use ½ tsp raw honey with a few drops of warm water. Massage over face, and rinse. For deep moisturizing, leave on for 10 minutes.

First Aid

• Exfoliator Massage skin gently with crystallized honey.

• Burns, wounds and skin irritations Apply directly to soothe, heal and prevent infection.

• Breakouts Apply a dab of raw honey and leave for ten minutes before rinsing.

• Coughs, sore throats Mix 2 tbsp raw honey, 1/4 cup warm water and juice of half a lemon.

• Conditioning shampoo Make in single portions to prevent spoilage:

• Emergency kits Ideal in an emergency kit, honey never spoils and provides quick, nutritious energy.

Mix 1 tbsp raw honey with 3 tbsp warm filtered water. Add an optional drop or two of essential oil like lavender. Wet hair, massage and rinse well. • Bath soak Dissolve a few tablespoons into your bath for a moisturizing soak. SOURCES Government of BC | The Canadian Encyclopedia www.healthline.com/nutrition/bee-pollen www.livescience.com/37611-what-is-honey-honeybees.html www.healthline.com/health/9-unexpected-uses-for-honey www.webmd.com/diet/features/medicinal-uses-of-honey#1 empoweredsustenance.com/uses-for-honey/

*Caution: Before using honey or pollen for medical purposes, please consult your doctor or a qualified nutritionist. Safe for most people, honey and pollen can trigger allergic reactions and should never be eaten by pregnant or breastfeeding women, children under age one, or anyone taking blood thinners.

www.womenshealthmag.com/beauty/a19946109/beauty-uses-for-honey/ www.canada.ca/en/health-canada/services/consumer-product-safety/reportspublications/pesticides-pest-management/fact-sheets-other-resources/ neonicotinoid-pesticides-bee-health.html news.gov.bc.ca/factsheets/bees-and-bee-health-in-british-columbia www.thecanadianencyclopedia.ca/en/article/bee

30 ANS · YEARS

L’Ancêtre celebrates its th 30 anniversary! fromagerieancetre.com 25

May/June 2022

www.webmd.com/balance/bee-pollen-benefits-and-side-effects www.beesmatter.ca draxe.com/nutrition/bee-pollen/ bcfarmsandfood.com/plant-a-bee-attracting-garden/ www.scientificamerican.com/article/the-beguiling-history-of-bees-excerpt/ www.healthline.com/nutrition/10-benefits-of-honey#section2

good HEALTH

SUPPLEMENT LINGO

Liposomal Supplements 101

Liposomal Supplements

his is a newer kid to the retail block as it has been mostly reserved for professional lines, but it’s one you are going to be seeing more of. And rightly so, because it is a form that even in lower doses is very easily absorbed by the body. These forms of vitamins have three basic abilities: they protect the active ingredients from the acid in the digestive system, their coating allows for more of the product to be absorbed and finally, they are directly absorbed into the cells of the body.

Do you ever find yourself in the supplement department looking at labels and feeling a little bit lost about some of the terms used? For example, you know you want magnesium, but then realize that there are about five different forms of magnesium and well, what do they all mean? We hear you, and while our knowledgeable team members are glad to help, we thought we would take a moment to go over one form that we are excited to see more and more brands offering (yes, we get very excited over supplement science—don’t judge).

If you think back to ninth grade biology and that memorable drawing of a cell, you will remember (hopefully) that cell membranes have two layers—one is water-soluble (likes water) and one is hydrophobic (repels water). The liposomal coating on supplements mimics this same membrane structure of our cells; the water-soluble side allows for many different substances to easily pass through while the hydrophobic side offers protection from the stomach acid. The protection allows the absorption to happen directly in the large intestine and lymphatic system rather than after the supplement is filtered down through the liver. This means that the content of the supplement gets exactly where it needs to go without having to take higher doses and avoiding some of the potential side effects that can come from taking high doses of the standard forms of some supplements. These can include diarrhea from too much vitamin C or magnesium citrate, for example. Liposomal delivery is currently only available for a few supplements—mostly those that require a therapeutic dose or are notoriously more difficult for the body to absorb in higher doses, such as vitamin C, curcumin, coenzyme Q10, magnesium, vitamin D and some herbs. The Good Life the Magazine of Nature’s Fare Markets

good HEALTH

Prepping for Pregnancy Thinking about having a baby? Many couples make the decision to have a child, stop using birth control and then hope for that little line to pop up on the urine test strip to tell them that the adventure begins! But what about getting your body ready for pregnancy? Written by Dr. Shelby Entner, nd

e all know that a great prenatal vitamin is important, but what about your general health and toxicity level before conception? Little is said to men and women about optimizing their health before creating another human. Ironically, we often spend more time thinking about our soil conditions before planting our gardens than we do about our own health before conceiving. If you are a fan of this magazine then we can assume that you also enjoy whole foods, are committed to some forms of good self-care and would identify as someone who prioritizes their health. This is fantastic! If we seek to optimize our health in pre-conception then there are additional things that can help us reach our goals of having a health pregnancy and baby too. This new and exciting chapter might require you to optimize your daily routine. Even people who eat right and exercise regularly might be at risk of health problems caused by toxic chemical exposures. There are shockingly few tools available that let you understand which toxic chemicals your body has been exposed to and what you can do about it. Pre-conception is the best time to optimize your general health. For both men and women, looking at risk factors from work exposures, hobbies and contaminants in water and food sources are the best places to get started. There are ways to discover your personal toxin burden but let’s first have a look at some of the evidence and research. There have been steady changes in children’s health over the last few decades. Increases in neurological disease, autoimmune disease and fatty liver disease, and decreases in IQ and learning

May/June 2022

abilities have all steadily changed. We know that the placenta is not an effective barrier to prevent non-essential elements from getting into the fetus and so what we are exposed to or have stored in our own bodies will be shared with our babies. Unfortunately they are at greater risk because their liver enzymes such as CYP3A4 are not active as a fetus and they can’t filter as well as an adult can (Environmental Science and Research Pollution, 2021). Environmental medicine is still a growing field of medicine as we have really only used chemicals on this scale in agriculture and household items for the last 100 years. There are multiple articles on PubMed that outline things like urinary metabolites from organophosphates (non-organic sprayed food) having a 2x greater risk of ADHD and a 7% drop in IQ (Pediatrics, 2010). We see journals that describe exposures to PBDE (polybrominated biphenyl flame retardant) that is sprayed on children’s clothing and bedding leading to poor social competence and lowered attention. Gortex and Stainmaster are polyfluoroalkyl chemicals which are considered developmental neurotoxins and are associated with ADHD in children (Environmental Health, 2012). Oxybenzone (sunscreen) exposure leads to a decreased IQ in kids (Environment International, 2020). There is a huge and growing disease burden on our children and very little of it is discussed in conventional medicine. Developing brains are incredibly sensitive. What we do, what we eat and what we are exposed to pre-conception can have a tremendous impact on our kids. Now that I’ve scared everyone to death and you are planning to quit your job to live in the mountains and are afraid to buy/touch/smell anything, let me offer you some tools! Ideally before conception we would have a year to really improve the health of both Mom and Dad. These toxins damage healthy sperm and eggs and can lead to more fertility troubles, but if we can optimize the parents’ health we can create a healthier ability to conceive and carry.

There are shockingly few tools available that let you understand which toxic chemicals your body has been exposed to and what you can do about it. Before pregnancy let’s work on limiting exposures! Look at changing your diet to more organics and stay away from the EWG’s Dirty Dozen foods that should be avoided if not organic. Stay away from farmed fish (high level of PCB) or large fish (mercury). Invest in a good water filter (not a Brita) and air filters. Change your household use of chemicals in cleaning aids and beauty aids. Use an infrared sauna (check with your physician first) to help utilize your skin for excretion of chemicals such as chlorinated pesticides stored in your fat...ask me sometime about my painters and firefighters sweating out yellow and orange chemicals! In pre-pregnancy it is important to have adequate trace minerals such as zinc and selenium because they compete with toxic metals such as lead and cadmium. Increase your fibre such as rice bran because it is a bile sequestrant and can help reduce toxicity by stimulating the liver and gallbladder to eliminate toxins through the stool. There are so many powerful ways to help support your body’s natural detoxification pathways, but limiting your exposures is the first step. Discovering what may be the underlying burden can be very helpful. Urinary measurements

are my first priority when evaluating toxic burden, and these should be discussed with your naturopathic and functional medicine physicians. Traditional blood work can test for liver enzymes and urinary 8-OHdG which can be helpful to evaluate the burden, but they need to be in an optimal range, not just a “normal” range. Extensive urinary testing can be an out-of-pocket expense but it is a tool that allows us to evaluate what our exposures have been and our individualized levels. Our bodies are amazing and can carry a large burden of chemicals with very few outward symptoms. As we can see from the scientific journals and the rapidly increasing rates of neurological issues and inflammatory diseases with our children, we can appreciate that our silent exposures as parents can have lasting effects. Optimize your chances for a healthy pregnancy and a healthy child by detoxification before pregnancy, and start to make changes that can lead to huge opportunities for optimal health with your choices in food, beauty, home and personal use of chemicals. Talk with your doc about your plans to start a family, and enjoy the new adventures of being parents.

Dr. Shelby Entner, nd is a licensed Naturopathic Physician and the owner and founder of Vero Health Naturopathic Medicine in the Okanagan. She earned her doctoral degree in Naturopathic Medicine in 2002 after ten years of studies. Dr. Shelby empowers patients to make changes that are in alignment with their health values and goals and seeks to find answers by looking at the whole picture, instead of simply at a symptom. Learn more: verocare.ca

The Good Life the Magazine of Nature’s Fare Markets

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L EARTH’S OWN NATIONA

SENSORY CLAIM RES

EARCH, APRIL 2021

(OAT) AND JANUARY

2022 (ALMOND).

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Made in BC SPICES & SEASONINGS

Kove Ocean Foods Sea Spice You’re going to want to sprinkle this on everything—we sure have been! Blending seaweed grown in the Pacific Ocean with a mix of nutritional yeast and dried spices, it’s a deliciously sustainable way to add flavour and nutrition to anything you love to eat. We’re loving it sprinkled on popcorn and avocado toast right now.

OUR BISTRO

Purple Rain Seasonal Feature Smoothie Earth’s Own vanilla oat milk, banana, haskap berries, chia seeds and Genuine Health fermented vegan protein. Available only until the end of May!

Made in BC

CHOCOLATE

ChocXO Dark Chocolate Almond Butter Cups A low sugar and clean ingredient version of a candy classic that we are loving. They have filled their low sugar 60% dark chocolate cups with wonderfully smooth almond butter for a decadent bite you can feel good about.

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COFFEE

49th Parallel Coffee Roasters Coffee If you love coffee, this is a must-try brew. Roasted in Vancouver using sustainably-sourced direct trade coffee from around the world, with coffee lovers and the environment in mind.

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