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15 Gluten-Free Gathering


By: Mitra Shir, Tori Wesszer, and Nature’s Fare Markets Recipes: Sweet Potato Casserole with Granola Topping Roasted Beet Citrus Salad Green Bean Mushroom Casserole with Crunchy Onion Topping Mushroom Quinoa Pilaf Pumpkin Pie Fig, Caramelized Onion & Mint Jam


to our Planet

12 Reducing Christmas Waste




6 Warm Up to Cool Weather 9 If it Ain’t Broke… Keep it That Way 10 Can Stress Shrink Your Brain?

By: Lisa Kilgour, rhn

24 Blue Light Blues

By: Dr. Shelby Entner, nd

27 Wipe Out Cold & Flu




28 A Mother’s Strength

By: Rachel Doell



22 Natural Makeup All Year Long

By: Stesha Jordan Puckett

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


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




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


Mushrooms for the Body, Mind & Heart

Life Hacks for a Healthier You

SPEAKER: Dr. Frank Silva, nd


Jerry Angelini, ms, lrc, lmt



Host Defense

November 7 Kelowna

November 8 Kamloops

November 9 Penticton North



Talk with our nutritionist or naturopath today.


Beauty Night Learn to create fresh fall looks using all natural skincare and makeup. November 14 White Rock


November 15 Langley


KAMLOOPS November 23


November 14 November 30

December 7 December 19


SOUTH November 21

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

NORTH December 6



All Day Sale! Plus: Part proceeds to the Food Bank and Festive Eats & Treats! December 2 All locations

November 7 November 28

December 14


November 6 November 20 November 27

December 5 December 12 December 19

Book your appointment naturesfare.com

All regular priced in-stock items. Cannot be combined with other discounts.

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

November 2

November 30

November 16

December 14

4 | November/December 2017



V 1, 2017 OCT 19 TO NO

© 2017 Nature’s Fare Markets. The materials in this magazine are suggestions only. Nature’s Fare Markets does not guarantee results.



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AGAINST ALL GRAIN: CELEBRATIONS by Danielle Walker When people adopt a new diet for health or personal reasons, they worry most about the parties, holidays, and events with strong food traditions, fearing their fond memories will be lost along with the newly eliminated food groups. This is a collection of recipes and menus for twelve special occasions throughout the year. Danielle has transformed her most cherished family traditions into trustworthy recipes you can feel confident serving, whether you’re hosting a special guest with food allergies, or cooking for a crowd of regular grain-eaters.

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the good life  The Magazine of Nature’s Fare Markets  |  5





is the season for cozy nights and snuggly sweaters…and a greater risk of getting sick. In winter, a drop in temperature and daylight hours can have a profound effect on our health and wellbeing, unless—says Nature’s Fare Holistic Nutritionist Lisa Kilgour—we adapt to the change of season. Here’s her best advice about staying healthy all winter long. “A change in light and temperature means a huge shift for our bodies,” explains Lisa. “At one time, we adapted our activities to the earth’s rhythms, guided by the rising and setting of the sun, the phases of the moon, the tides, and the seasons. When the days became shorter, we slept more and rested. We ate different foods. But we are so busy all the time now, that we just keep going—even when our bodies want to wind down, when it gets dark early. We usually get much less sleep than we need.

6 | November/December 2017

“Cold weather also means we stay inside more and breathe in less fresh air. If we don’t shift our warm weather habits, our immune systems—and often our moods— become compromised.”

A Change of Habits One of the best things we can do, says Lisa, is to change what we eat in cold weather. “In North America we have access to much of the same food all year round, but that doesn’t mean we should eat it!

THE SCIENCE OF THE SEASONS Chronobiology is the science of time and how the cycle of day and night affects organisms. In humans, the rhythm of these cycles affects us physically— everything from digestion to blood circulation, hormonal activity, sleep, and performance—and emotionally. Our awareness of the connection of these cycles is important in the prevention and treatment of diseases, and the healing process. Scientists are now studying how chronobiology informs treatment of disease, such as the time when tumours tend to divide, and when to administer medications to harmonize with our inner clocks.

“Salads and light foods are fine in summer, but in winter our bodies need a different kind of fuel to warm us from the inside out. If we don’t eat the right foods, our bodies attempt to warm us up—to find quick energy—by sending us sugar cravings.”

Circadian Rhythm is a 24-hour cycle in the physiological processes of all living beings: people, plants, animals, cyanobacteria, and fungi. Modulated by sunlight and temperature, it determines our sleeping and feeding patterns as well as biological activities like cell regeneration, blood pressure, and body temperature.

Adding seasonal foods and slow-burning carbs are better, she says, to give us steady energy.

Melatonin is a hormone triggered by light and dark. At bedtime, melatonin surges up to 10 times its normal levels, and signals many organs to slow down and regenerate.

“Think about what’s naturally available in winter—or can be stored—like root veggies, apples, pears, and kale. Use warming spices like chili and ginger. Eat curries and stews. “Although some people can eat cold foods all year round— and feel great—generally our bodies find it harder to tolerate raw foods (grown in the heat of August), in winter. I know I want soup on a cold day—not a green salad! “If you do enjoy raw food, consider cabbage and carrots, bean and quinoa salads, and add avocado for its healthy fat.”

A Pound of Prevention In addition to diet, Lisa recommends other seasonal changes: 1 Go to bed earlier.

Lisa’s Holiday Health Tips

2 Get outside as often as possible. 3 Stay active—indoors or out. 4 Wash your hands often, and every time you come home. 5 Take regular supplements for immune system support: • Ashwagandha (Indian ginseng) – especially helpful during stress • Vitamin D

“Take extra care during the stressful holidays,” advises Lisa. “We don’t sleep enough, drink too much, and eat a lot of sugar and fat, which lead to gut bacteria imbalances and immune systems depletion. We get sick—usually after the holidays—when that stress catches up with us.” Here are a few extra tips to keep you strong: 1

  Choose wisely CHOOSE THIS


fresh and home-cooked

processed and packaged

salsa or hummus

sour cream dips

When you do get sick:

raw nuts or dried fruit


1 Go to bed. A day of rest reduces recovery time.

mandarin oranges or pomegranates

fruitcake or cookies

tea, apple cider, or Americano

hot chocolate or flavoured coffees



raw veggies






• Vitamin C • Oil of oregano (when people are sick around you)

Cold Comfort

2 Make tea with natural antibacterial and antiviral properties, like sage/ginger/lemon. 3 Take your medicine: • Boost your Vitamin C: 500 mg 4 to 5 times a day for 2 to 4 days, then back to a regular dose. • Antiviral oil of oregano, elderberry, colloidal silver, or echinacea at the first sign of a scratchy throat. Stock up in November to make sure they’re on hand when needed. 


  Arrive satisfied

If you know you’re going to a party, eat a high protein/high fibre snack to fend off munching madly.


  Sip sensibly

v For every alcoholic or sugary drink, drink an 8 oz glass of water.

v Jazz it up with a squeeze of lemon or lime, crushed fresh mint, or colourful cranberries.

Sources: www.thehealthsite.com






v As often as possible, go to bed early.

the good life  The Magazine of Nature’s Fare Markets  |  7


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If it Ain’t Broke… Keep it That Way gain, and loss in muscle and bone density. Increasing physical activity, especially weight lifting and resistance training, will give the body a boost in testosterone. Also, including a supplement that is aimed at balancing hormones and reducing stress is essential.

Reduce Stress Stress can lead to a number of health issues including high blood pressure, poor sleeping, inflammation, and depression. It is important to incorporate stress busting practices into your daily routine such as: increase physical activity, keep your liver healthy, get a good night’s sleep, reduce alcohol, and breathe deeply.


Talk It Out

n general, there seems to be a “if it ain’t broke, don’t fix it” approach to men’s health care in terms of prevention taking a back burner. Thankfully, this trend is changing for the better and men are beginning to take the initiative in their wellness plan.

It’s important for men to notice small changes in their overall wellness, and talk about it early with their health care provider. Also, working on increasing relationships with friends and family will help build a support system to fully enjoy life, reduce stress, and have a sounding board for whatever life may throw at them. 

Limit Sugars and Carbs Not only is a diet high in sugars and simple carbs lacking in vitamins, minerals, and fibres, it also causes drastic fluctuations in blood sugar. Increased blood sugar levels can cause a lack of consistent energy, weight gain, and increased risk of diabetes. Try to replace high sugar and carb items with whole grains, fibre-rich foods, and more natural sugars that have a lower glycemic index.

Essential Supplements for

Ditch Bad Fats Even though we now know that fat doesn’t make you fat, you still need to focus on eliminating “bad” fats. Avoid eating transfats found in fried foods, and hydrogenated oils, and work on increasing “good” fats such as coconut, olive oil, and omega-3 essential fatty acids that help improve overall wellness, decrease weight, and protect the cardiovascular system.


Eat more good fats!

Protect Testosterone It is important for men over 40 to pay attention to their testosterone levels. Lower testosterone levels can lead to a number of health-related issues such as decreased stamina, erectile issues, depressed mood, weight



Multivitamin Taking a daily whole food based multivitamin and mineral is an insurance policy for maintaining good health.


Omega 3 Increasing the intake of omega 3 improves cardiovascular function, mental health, digestion, and joint health.





Fibre A daily intake of at least 30 grams of fibre is recommended for optimal digestion and detoxification.

Probiotics 85% of a person’s immune system lives in the digestive tract. Probiotics help boost good bacteria, therefore boosting immunity and nutrient absorption.

Prostate Formula Prevention is key! Men over the age of 35 should consider including a basic prostate care formula.

Hormonal Balance Formula This helps maintain and restore testosterone levels by reducing the build up of “fake” estrogens and reducing inflammation.

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



Can Stress Shrink Your Brain? BY LISA KILGOUR, rhn


When you’re dealing with a lot of stress in your life, the last thing you need to hear is “Just stop being stressed! It’s bad for your health!” But we rarely get practical advice on how to actually help our bodies while we’re under stress.

or me, just being told “don’t do that” is wildly unhelpful.

This is why I love the work by Kelly McGonigal, Ph.D. Her book The Upside of Stress looks at how stress can benefit our health…if we simply change our perspective.

In her research, she has found that many of the health problems connected with stress actually come from our belief that stress is bad for us. Stress is only harmful if we believe it’s harmful. This may seem overly simplistic, but her research is very impressive.

So, if the research is right, then we have some work to do collectively. Instead of stressing out about feeling stressed out, look at the symptoms of stress (increased heart rate, etc.) a little differently. Notice that your stress response is giving your body and brain the energy needed

LISA KILGOUR, rhn is Nature’s Fare Markets’ Registered Holistic Nutritionist. She is Board Certified in Practical Holistic Nutrition and provides free half hour one-on-one nutrition consultations in our stores. Check out the appointment schedule on pg. 4 and book your free appointment in-store today or online at naturesfare.com. Learn more: lisakilgour.com

10 | November/December 2017

support your body during & after chronic stress

to complete the task or giving you the courage to get through a difficult moment—this is the shift in perspective she is recommending. Your body is getting you ready to tackle the stressful task in front of you…and that’s pretty darn beautiful. You might be thinking, that’s all well and good, but what about the stress I’ve been under for years! I’m exhausted, drained, and my mind is fuzzy. What do I do about that? Long-term stress and trauma can have a serious effect on our bodies and our brains. Research has found it can actually shrink our brain! Specifically, it targets the area that deals with regulating our thoughts and feelings, and creating new memories. That’s why we tend to feel forgetful when we’re under loads of stress. Don’t worry, all is not lost. Our bodies are amazing healers and are incredibly resilient. We just need to give our body some support. 

1 Every moment you feel relaxed is a win

2 Nutrient-dense foods

3 Feed your brain with Omega-3s

A nice chat with a friend, time with your loved one or favourite pet, a long bath, or even a good hearty laugh moves your nervous system into the relaxed state, allowing your body a chance to recover.

Your body uses up a lot of nutrients while you’re under stress, so replenish them with a diet filled with fruits and veggies. This is a great time to have fresh-pressed juices daily (with lots of veggies) and/or take a high quality multivitamin.

DHA, a part of omega-3 fat, is an essential building block of the brain. Take at least 1,000 mg of fish oil or a high quality algae-based DHA supplement.

4 Exercise A fast way to lower your stress hormones is to get some exercise. Moderate exercise is key; high intensity exercise is yet another stress on your body. Exercise also stimulates the production of BDNF (brain derived neurotrophic factor), which strengthens the connections between your neurons (brain cells). Aim for 30 to 60 minutes per day.

5 Find a relaxing daily practice Meditation, yoga, or a prayer/gratitude practice can not only give you some time to relax, but also strengthen your ability to relax throughout the day. And it can help your brain recover from the stress. 15 to 20 minutes regularly (3 to 7 times a week) is all you need.

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


to our Planet

Reducing Christmas Waste The holidays are known as a time for giving—and, unfortunately, a season of waste. Every year, over 2.5 billion holiday cards and envelopes are bought and tossed, and 38,000 miles of ribbon—plus tissue paper, scotch tape, packaging, and the plastic bags to bring them home. Perhaps the greatest, most conscious gift we can give to each other—and the planet—is a pledge to do no harm as we celebrate—to eliminate, or minimize, waste. In the process, we can create new traditions, spend more time together, summon our creative muses—and save money, too! 

Mind Shift

Talk with yo ur family an d friends ab the differen out ce between abundance and abunda of joy nce of stuff . KEEP IT SIM PLE make a plan to reduce st ress and was te NEED VS. W A NT be a mindful shopper, mak e lists, and set a bu dget SHARE WIT H OTHERS be generous with your ti me and though tfulness

12 | November/December 2017

TREE! S A M T S I R H C O t buying twice abou


How much stuff do

we really need? GIVE AN EXPE RIENCE a night out, a dr ive in the country , a sports event, or a show

GIVE KNOWLE DGE an online magaz ine subscription , a class, or tickets to a lecture GIVE REST babysit for a bu sy parent, gift a weekend away, or a hous ecleaner GIVE A HAND make a charitable donation, a holid ay basket for a fam ily in need, or vo lunteer GIVE IT A GO make or bake a delicious handm ade gift GO NATURAL seeds, bulbs, or plants for the garden or home

Think lands. ees and gar artificial tr seas er ov in e ad Many are m en contain toxic and oft ts. factories, e retardan , and flam ad le , C PV e ag nt or vi cond-hand look for a se to re-use tree ganic grown or or find a locally -free) tree (pesticide green to , living ever buy a potted the holidays plant after tted branches, po bushes try simple y ar m se ees, or ro miniature tr own with make your erials natural mat


wasteful. Abundant doesn’t need to be ery, cups, avoid single-use plastic cutl es dish and ses, glas , kins nap about istic real be plan your menus and parties and ls, mea cks, sna : ions port give doggy bags to guests share leftovers, or immediately freeze in lunch- or meal-sized portions for busy days share meals with shut-in neighbours make soup

Don’t forget to carefully open gifts you receive, to save wrap and ribbon for re-use— especially important for non-recyclables, to give them their longest life possible.


upcycle + recycle


As tempting as retail displays are, resist buying plastic and glittered decoration s. choose wood, glass, metal, and fabric

Wrap it up

y you look It’s all in the wa All year it? ’t isn , at things ng paper pi ap long, creative wr ’ ideas arrive and ‘packaging d you’ll be an e, nc in abunda u can find yo amazed at what everything ep Ke . th wi to work zed in a ni ga handy and or you need en wh y ad re box— ll. to wrap and ro mics co d newspapers an paper bags

wrapping plain paper on ge lla co paint or designs p or draw on ink to stam c xi to nflakes use no s like snow tive punche tags ft gi e use decora ad d homem on paper an

cook up your own with popcorn and cooki

e dough

visit a thrift store invest in one or two quality items (holiday sales!) to collect over time twist wire and beads into simple shapes and spirals upcycle rhinestone jewellery, chandelier crystals, little toys, and ribbon

Never Burn Wrapping Paper! Much of our commercial wrap comes from countries with loose environmental standards. Paper may contain lead, plastic film, and synthetic inks, which release toxins and carcinogens when burned.

magazines old road maps old posters flowers r from wrapped


m shopping tissue paper fro gs mesh onion ba fabric plastic bags sizes envelopes of all gift boxes boxes designer tissue wallpaper lacy doilies sheet music

e, or trim fabric ribbon, lac elastics decorative hair brooch, or giant a hat pin, pretty th wrapping) clo r (fo n safety pi fabric strips of leftover wool and string s, s of holly, bead pinecones, sprig rs or dried flowe

ble – pe is not recycla Note: Scotch ta ad te ins e try a dab of glu

Two Gifts in One Wrap gifts inside

Tie it Up

another gift. irt, or scarf

a tea towel, t-sh

Sources: www.zerowastecanada.ca www.nationalgeographic.com

socks, mittens, and hats cloth or mesh ba gs with a drawst ring (great for travelle rs to pack shoes, undies, computer access ories, etc.) or a pretty, reusable cloth sh opping bag shoe boxes or bis cuit and tea tins a glass/stainles s food storage jar , thermos, mug, candleholder, va se, or other useful cont ainer wastepaper bask et (no irony here! ), wicker/ straw box or bask et, or a plant po t— preferably not pla stic

Tag It

cards Christmas cut-up old ock used card st decorated re d an t cu hand uares paint chip sq ant markers aluminum pl

the good life  The Magazine of Nature’s Fare Markets  |  13

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It’s the holiday season and time for dinner parties! Unfortunately, for most of us that means feeling stuffed, bloated, and groggy not just the night of, but usually the day after as well! I’ve reinvented some holiday classics and turned them into much healthier, lighter versions that taste just as good—if not better!


n added bonus of this “healthified” menu is that it’s gluten-free and dairy-free, catering to most people, even those with diet restrictions (vegetarian, vegan, Paleo, keto, gluten-free, etc.). So there will be various options for all your guests to try.

These flavourful meals are made from scratch with real whole-food ingredients, but are still quite simple to put together. They can be prepared ahead of time to help you relax a bit on the day of the feast. After all, that’s what entertaining and holidays are all about! Being able to unwind, spend quality time with loved ones, and enjoy hearty, delicious food.  —Mitra Shir

We hope you enjoy this selection of recipes from some of Nature’s Fare Markets favourite foodies. the good life  The Magazine of Nature’s Fare Markets  |  15

Sweet Potato Casserole

with Granola Topping A delicious side dish that can double as dessert! Instead of using a ton of sugar and butter, this vegan-friendly and gluten-free version is lightly sweetened with pure maple syrup and gets its richness from a few spoonfuls of coconut oil. Feel free to adjust the sweetness according to your liking, and substitute organic grass-fed butter for coconut oil for a more “buttery” taste. You can prepare it ahead of time and bake right before you’re ready to serve.

16 | November/December 2017


is a nutritionist and foodie who aims to inspire people to prioritize their health and nutrition. Find her simple, tasty recipes on instagram: @nutriholist RECIPE AND PHOTO BY MITRA SHIR

Sweet Potato Casserole with Granola Topping

Gluten-Free, Vegan  |  Serves 8 to 10 SWEET POTATO MASH 4–5 lbs sweet potatoes, scrubbed clean 2 tbsp coconut oil 3 tbsp pure maple syrup (more if needed) ¼ cup unsweetened coconut or almond milk ½ tsp cinnamon powder ¼ tsp freshly ground nutmeg pinch sea salt and black pepper, to taste GRANOLA TOPPING 1 cup gluten-free rolled oats 1 cup pecans, walnuts, or almonds ¼ cup almond flour (or almond meal) 6 tbsp coconut oil, melted 2 tbsp pure maple syrup 1 tsp cinnamon powder pinch sea salt 1. Fill up a large pot with about 2 inches of water and add in the sweet potatoes. Bring to a boil over high heat, then reduce heat to medium and let simmer for 20 to 30 minutes (depending on the sizes) until potatoes are soft when pierced with a fork. Drain the water and set aside until cool enough to handle, or run cold water over them to quick-cool. 2. Meanwhile, prepare the Granola Topping: Add all granola ingredients to a food processor and pulse a few times until fully combined but still chunky. Alternatively, you can mix everything in a bowl as long as you chop the pecans first. 3. Preheat the oven to 375°F. Peel the sweet potatoes, add them to the food processor in batches, and process until smooth. You can also do this by hand using a potato masher, but a food processor will yield much smoother results. Add the rest of the mash ingredients and mix until fully combined. 4. Pour the sweet potato mash into an oven-safe casserole dish, even out the surface with a spatula, and cover with the granola topping, evenly distributed. 5. Place in the oven and bake for 30 to 35 minutes until golden brown on top. Let it cool for 5 to 10 minutes, and enjoy!

Roasted Beet Citrus Salad

This colourful salad is a light side dish to complement your holiday feast. The sweetness of roasted beets is perfectly balanced by tart grapefruits and spicy/zesty arugula for a vibrant salad bursting with flavours. Feel free to substitute arugula with baby kale, spinach, or other greens of choice.


Roasted Beet Citrus Salad Gluten-Free, Vegan  |  Serves 6 to 8 SALAD 3 6 cups 4 2 ¼ cup

medium beets arugula, loosely packed oranges, peeled and sliced into thin rounds grapefruits, peeled and sliced into thin rounds almonds or pecans, sliced

CITRUS VINAIGRETTE ¼ cup extra-virgin olive oil ¼ cup orange juice 2 tbsp raw apple cider vinegar 1 tbsp pure maple syrup pinch sea salt and black pepper 1. Roast the beets: Preheat the oven to 375°F. Wrap beets individually in aluminum foil and place on a baking sheet lined with parchment paper. Roast until beets are tender when pressed through the foil and a knife slides easily into them when unwrapped: 50 to 60 minutes. When cool enough to handle, unwrap beets, rub each with a paper towel to remove skins, and slice. 2. Mix all the vinaigrette ingredients in a large bowl. 3. When ready to serve, add arugula to the bowl and toss to fully coat with the dressing. Add the sliced beets, oranges, and grapefruit, and toss a few more times to combine. Top with almond or pecan slices, and enjoy! the good life  The Magazine of Nature’s Fare Markets  |  17


Green Bean Mushroom Casserole with Crunchy Onion Topping Gluten-Free, Vegan  |  Serves 8 1 cup ½ cup 1 tbsp 24 oz 4 or 5 4 sprigs 2 lbs 1 cup

raw cashews, soaked for 2+ hours coconut milk or water coconut or avocado oil mushrooms, sliced (about 3 cups packed) garlic cloves, grated or minced fresh thyme leaves (or 2 tsp dried thyme) fresh green beans, trimmed and halved vegetable stock or water sea salt and black pepper, to taste

CRUNCHY ONION TOPPING 1 tbsp coconut or avocado oil 1 large onion, thinly sliced ½ tsp turmeric powder 2 tbsp sesame seeds ¼ cup cashews, chopped pinch sea salt

Green Bean Mushroom Casserole with Crunchy Onion Topping

A healthy take on the holiday classic, this dairy- and gluten-free casserole is just as rich and creamy as the traditional version, if not more! It’s also a simple make-ahead meal, perfect for your holiday parties. If preparing ahead of time, there’s no need to broil. Just store the casserole in the fridge until an hour or so before serving. Then take it out and let it reach room temperature before heating in the oven at 375°F for about 20 minutes (to prevent cracks). Alternatively, you can place the cold dish in an unheated oven, turn it on to 375°F and bake for about 30 minutes until it’s bubbly and golden brown on top.

18 | November/December 2017

1. Rinse and drain the soaked cashews. Add to a blender with water or coconut milk and blend until smooth and creamy. Set aside. 2. Prepare the Crunchy Onion Topping: Heat oil in a large pan on medium heat. Add onions and cook, stirring frequently, for about 5 to 7 minutes until they turn golden brown and translucent. Add a splash of water if they start sticking to the pan. Add turmeric, sesame seeds, chopped cashews, and sea salt. Mix and set aside. 3. Heat another tablespoon of oil in the same pan over medium heat. Add mushrooms and cook for about 5 minutes until all juices are released and mushrooms brown. 4. Reduce heat to medium-low, add garlic, thyme, and a splash of water, and stir for another minute. 5. Add the green beans and vegetable stock or water, season with sea salt and pepper, cover, and cook for 10 to 15 minutes, until beans are tender but not too soft and mushy. Stir in the cashew sauce and mix to fully combine. 6. Pour the mixture into a casserole dish, top with the crunchy onion topping, and place in the oven on broil for about 4 minutes until slightly brown on top (optional). Let it cool for 5 to 10 minutes and enjoy!


Mushroom Quinoa Pilaf


seeks to help others live healthier lives one wholesome recipe at a time. Get inspired at her blog Fraîche Nutrition or on instagram: @fraichenutrition

Mushroom Quinoa Pilaf

Gluten-Free, Vegan Option  |  Serves 6 to 8 2 cups 1 cup 3 tbsp 1 2 cloves 1 cup 350 g ½ cup

water or gluten-free chicken or vegetable stock uncooked quinoa extra virgin olive oil small shallot, minced (1 tbsp) garlic, minced celery, diced mushrooms, sliced (about 6 cups, either brown or white or a combination) fresh Italian leaf parsley, roughly chopped (plus extra for garnish) salt and pepper to taste

1. Bring the stock to a boil in a medium pot over high heat. Add the quinoa and stir. Cover and cook over low heat until it is soft, about 20 minutes. Remove from the heat, stir, and set aside with the cover on. 2. In a large frying pan, heat the olive oil over medium heat. Add the shallot and garlic and stir until they are fragrant and transparent, about 30 to 60 seconds. Add the celery and continue to cook while stirring for an additional 2 to 3 minutes, until the celery softens slightly. Add the mushrooms and cook, stirring, until they are tender, about 10 minutes. Stir in ½ cup of the parsley and cook for an additional 1 minute. Remove from the heat and stir in the cooked quinoa. Season with salt and pepper to taste, place in a serving dish, and garnish with the extra parsley before serving.

This gluten-free dish is packed with earthy flavours and is perfect for the holiday table! Once thought to have little to no nutrition, mushrooms are in fact rich in B vitamins, minerals (including selenium, potassium, copper, iron, and phosphorus), and a type of fibre called beta glucans that might improve insulin resistance and cholesterol levels. Cooking the quinoa in stock adds flavour to this simple dish. Make this pilaf as a hearty side dish or serve it as a vegetarian main dish with a side salad.

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


Pumpkin Pie Gluten-Free, Vegetarian  |  Makes 4 small (5") pies or 1 large (9") pie

CRUST 2 cups

gluten-free flour blend (I use Bob’s Red Mill) ½ tsp xanthan gum 1 tbsp brown sugar ½ tsp salt ½ tsp cinnamon ½ cup vegetable shortening ½ cup organic cold butter, cut into ½" cubes 3–4 tbsp ice cold water Add the flour, xanthan gum, brown sugar, salt, and cinnamon to a food processor or large bowl. Pulse or mix to combine. Add the shortening and butter and pulse (or mix with hands or a pastry blender) until the butter is the size of peas. Slowly add the ice water one tablespoon at a time, pulsing or mixing in between until the pastry just holds together when pressed gently against the side of the bowl. Empty the pastry onto a sheet of plastic wrap, wrap tightly, and refrigerate for at least 1 hour. FILLING 1 can ½ cup 3 2/3 cup 1 tsp ½ tsp ½ tsp pinch pinch

(398 mL) pumpkin purée brown sugar eggs, well beaten whole milk or half and half cream cinnamon ground ginger nutmeg cloves salt

1. Preheat the oven to 350°F. 2. Place all of the pumpkin pie filling ingredients into a large bowl and whisk together well. 3. On a well-floured surface, roll out the pie dough to ¼" thick. If using mini pie dishes, divide the dough into 6 balls first and roll out each one to ¼" thick. Place the rolled dough into the pie plate(s), patching with extra dough if needed (just pat the extra dough on top of the holes with your fingertips if needed), crimp the edges of the dough with your fingers, and cut the excess dough off of the edges with a sharp knife. 4. Pour the filling into the pie shell(s) and bake until a knife inserted into the middle comes out clean, approximately 45 to 50 minutes. Set aside to cool to room temperature before serving, and serve with a dollop of lightly sweetened whipped cream.

20 | November/December 2017

Pumpkin Pie The holidays aren’t the holidays without pumpkin pie. But what if you’re unable to eat gluten? Dry your tears, this pie is your answer! Rich and flaky with a perfect hint of fall spices, this pie will check all of your boxes. Alternatively, you can lose the pie crust completely and bake the filling in a lightly greased pie plate. I do this every year as a healthier alternative and rarely miss the crust. You can use either whole milk or half and half cream; the cream produces a slightly better consistency but of course the milk has less fat. The choice is yours. Serve this with a little dollop of whipped cream and a sprinkle of cinnamon.



creates the tasty dishes you find in our Bistro in Nature’s Fare Markets. Find more of his nutritious recipes at naturesfare.com RECIPE BY NICK JOHNSTON

Fig, Caramelized Onion & Mint Jam Gluten-Free, Vegetarian

Whether served on a cracker, added to a cheese plate for your office party, or atop your holiday turkey dinner, savoury jams make a great centrepiece during the holiday season. You can even jar them up and give away as gifts. 2 tbsp 2 cups 2 cups 1 cup 1 cup

butter red onion, thinly sliced dried figs, chopped water brown sugar

2 tbsp 1 tsp ½ tsp 2 tbsp

apple cider vinegar sea salt black pepper fresh mint, chopped

1. Melt the butter in small pot on medium-low heat. Add the onions and slowly cook them down until they are soft and creamy in texture. 2. Add the remaining ingredients, except for the mint. Raise the heat and bring the mixture to a simmer. 3. Once the liquid is almost all gone, remove the mixture from the heat and lightly blend the mixture with a hand blender. Stir in the mint. 4. Serve the jam warm. Otherwise, preserve it in the traditional way or freeze it.

Cold-Pressed Cocktails

If you’re going to have a drink, why not have one with nutrient-rich cold-pressed juice!? Pick up some of our juices and stay healthy(er) this holiday season.

Nourish Collins ¼ bottle Nourish Cold-Pressed Juice 6–8 fennel leaves/stocks 3 ¼" thick cucumber slices 1 tsp agave syrup juice from ¼ of a lemon 50 ml gin 60 ml chilled seltzer Garnishes: fennel leaf and thin cucumber slice 1. Muddle fennel and cucumber in a cocktail glass. 2. Add agave syrup, gin, lemon juice, and Nourish juice. Fill glass with ice, top with seltzer, and stir gently to mix. 3. Garnish with fennel and cucumber.

Thrive Mary ¼ bottle Thrive Cold-Pressed Juice 2 tsp horseradish ¼ tsp Himalayan salt 4 dashes Worcestershire sauce pinch white pepper 50 ml vodka Garnishes: celery stick, pickled bean, or asparagus 1. Stir ingredients in a cocktail glass. Stir to combine. 2. Garnish with celery, bean, or asparagus.

Vitalize Margarita ¼ bottle Vitalize Cold-Pressed Juice 50 ml tequila 50 ml coconut liqueur 1 tsp agave syrup Garnishes: fresh mint and cucumber slices 1. Shake ingredients in an ice-filled shaker. 2. Strain into a margarita glass with crushed iced. 3. Garnish with mint and cucumber.

Recover Gimlet ¼ bottle Recover Cold-Pressed Juice 50 ml gin pinch cumin 1. Shake ingredients in an ice-filled shaker. 2. Strain into a chilled martini glass.

the good life  The Magazine of Nature’s Fare Markets  |  21




Have you ever walked by the vitamin aisle and glanced over to the beauty section wondering to yourself, ‘is natural makeup really any good?’ I have, lots of times! But I always seemed to pass by, reassuring myself that my current drug or department store makeup was the way to go.

STESHA JORDAN PUCKETT is a lover of style, beauty, and all things photography. She started her blog, Classic & Bubbly, in June of 2011, where she uses her love and talents of photography and writing to explore topics like personal style, beauty tips and tricks, and her family life. classicandbubbly.com 22 | November/December 2017


hen I think natural makeup I typically think summer, hot days, light powder, and minimal coverage. Well, I can’t wait to tell you why those assumptions are simply not true. I will touch on four products I have been using this season and how they have benefited not only my skin but also why I prefer natural products over department store brands.

summer glow is gone. I do not like the feeling of being bare. I am used to heavier foundations from MAC so I was overly excited when my Gabriel foundation had amazing and full coverage. Shaking the bottle each morning before use (something I was not used to, but a great tip!) helped with a more even application of the product. A few quick brushes of the Zuzu powder and my face was complete!

Foundations and pressed powders are typically the hardest pieces to choose correctly because they must match our skin colour—otherwise we are simply brought back to those first few years of adolescence when our face never seemed to match our necks. Colour matching is key! I took a look at a few natural brands and tested them a little on my cheek to see what was matching and what definitely was not. I ended up choosing the Gabriel Moisturizing Liquid Foundation in Natural Beige and the Zuzu Luxe powder in Medium.

I also love using colour in the winter! On my lips and cheeks, colour is always a go-to trend. A typical colour choice such as deep red or purple adds a great pop and can do no wrong. The Gabriel line has some incredible blush colour options like this I wear called Rose. It has great pigment so only a little is needed. With all natural ingredients I have noticed my cheeks have been totally fine, whereas at times they could get irritated

For wintertime and the holidays I like a little extra coverage on my face since my

 FOUNDATION Gabriel Moisturizing Liquid Foundation in Natural Beige Creamy and luxurious, with medium to full coverage and made with naturally derived ingredients to even out skin tone and give skin a silky, natural finish.

 BLUSH Gabriel Blush in Rose A buildable, matte mineral blush for a subtle flush of colour that gives you a flawless, natural glow.

 LIPSTICK Zuzu Luxe in Siren Smooth, creamy, and ultra hydrating to drench lips in rich colour while keeping lips soft and supple.

and break out in blemishes. My skin feels much healthier even with the full coverage makeup I have been applying. For my lips I chose to play around with the Zuzu lipstick colours and ended up falling in love with the colour Siren. It is gorgeous! A deep red with a shimmering gold tinge makes for the perfect holiday lip colour. Cocktail parties, family photos, or just a great lip colour for any outfit, Siren is my choice for the season. I have found I need to re-apply after eating, and sparingly throughout the day. I am so happy I found this brand of lipstick to add to my collection. The best part is my lips are never dried out! If you were ever considering turning to natural makeup, I would give you two thumbs up. For a first timer like myself, starting small and working your way in is the way to go. Having clean, clear, healthy skin is super important to me (as I am sure it is to most women!) and these products help! Compared to my 15 years of using department store brands, I have quickly found some replacements for a healthier feel, and life. Remember to always test the products out on your own skin at the store, dab a little on the back of your hand, or as I like, use your cheek to ensure the correct colour match! 

POWDER Zuzu Luxe Mosaic Illuminator Captures light and covers imperfections while giving your complexion a luminous beautiful finish.

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



Blue Light Blues BY DR. SHELBY ENTNER, nd


s we ease into the winter months we also ease into our homes, hibernating on the couch with a warm blanket, books, and Netflix! Most of us spend a lot of time on screens with school work, office work, and relaxing with our tablets or smartphones. The marvel of being able to connect with people on the other side of the globe or stream a movie directly into our lap has become commonplace and we often don’t consider the consequences of such technology.

Technology has become synonymous with our daily activities. It’s nearly impossible to imagine not having a phone to look up some fact or send a quick text to a friend. So many devices can have consequences besides being electronically overloaded! The blue light emitting from all of those screens can have an effect on our eyes, most notably in the retina. Light can have both beneficial and harmful impacts on our vision. Blue light from UV light and technology reaches deeper

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

24 | November/December 2017

into the eye and the cumulative effect can cause damage to the retina. Modern lighting (LED and compact fluorescent lamps) emit a high amount of blue light. The increased use of LED light in our homes and offices has become a concern for many reasons. Photoreception occurs in the retina and influences many different systems in the human body. Blue light is a major influence on our circadian rhythms (our sleep/wake cycle). In a 2009 article in the Journal of Biological Rhythms, it was reported that in older people, recent exposure to blue light


significantly decreased their alertness and suppressed their sleep and melatonin production compared to younger people. Using devices, particularly at night when the body begins to ease into its sleep cycle, was particularly harmful. In the 60+ age population there has been a huge acceptance of technology and a high use of mobile devices. Using these devices in the evening could be leading to the higher than normal rate of insomnia that we are now witnessing in this population. Macular degeneration and cataracts are also on the increase in our baby boomer populations. It is estimated that by 2050 there will be over 50 million people with cataracts in the United States! In a 2014 journal article in the Review of Optometry, the researchers published literature about the aging eye and the dramatic increase of blue light people had been exposed to in the prior ten years. The concerns raised were about the exposure to blue light from our homes and the use of tablets, TVs, and other electronics.

The cumulative and constant exposure to blue light could lead to a greater risk of retinal cell death that can in turn lead to macular degeneration.

try to exercise your eyes with more reading in natural light. Take breaks from your computer and allow your eyes to refocus by using the 20/20/20 rule: every 20 minutes take a 20 second break to look at something in the distance, about 20 feet away. This allows your eyes to get some much needed exercise and rest at the same time. There are apps you can buy to help filter out the blue light, or devices like the Ocushield for phones and laptops. Keep eating those bold coloured blueberries and blackberries, containing the antioxidant anthocyanins, these flavonoid pigments will help protect the eye.

The blue light emitting from all of those screens can have an effect on our eyes, most notably in the retina.

Nobody is going to stop turning on the lights at home or toss away their tablets! However, there are protective measures to help keep those peepers healthy. Reduce your screen time—I know, I know—and

With a rapidly changing modern world and an aging population, there are great benefits but also concerns with our advanced technology. Let’s all be wiser about our exposures and the preventative steps we can take to keep ourselves healthy! Don’t end up with the blue light blues! 

For fighting colds, flus and numerous other infections, choose an Oil of Oregano your family can depend on. Joy of the Mountains is voted #1 by Canadian families year after year, because it works. An independent UBC antiviral study confirmed the superior performance of Joy of the Mountains: 2-4x more effective than other leading brands.* The difference? Oregano is all we do! We’re committed to creating the very best, whatever the cost, no cutting corners. With today’s virulent bugs, we all need a high-performing Oil of Oregano. Trust Joy of the Mountains when your health is on the line.




Non - GMO

Soy Free

Gluten Free

Chemical Free

Available at Nature’s Fare Markets and other fine health supplement retailers.

*Reference: Anti-Influenza virus activities of commercial oregano oils and their carriers. Journal of Applied Pharmaceutical Science 2012; 02(07) 214-18.

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

Want real effects in fighting

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Also available in our PURICA Purikidz formula for children

We’re here to help you Prevent & Prevail Prevent is clinically-proven to modulate immune system functions For daily use with Immunidiol® enhanced absorption blend Prevail is a clinically-proven broad spectrum anti-viral Fever, cold, cough, sore throat (adult and children’s) 3-day 83% effectiveness rate for the common cold and seasonal symptoms Vegan








Wipe Out Cold & Flu Have you caught the bug? Cold and flu season seems to have started early this year! Many factors including increased stress, decreased sleep, and poor nutrition, can elevate your chances of becoming sick. Your best defense includes boosting and balancing your immune system, having a natural remedy tool kit ready to go, and brushing up on some truths about treating those nasty bugs. Conventional or Natural Conventional cold and flu products that are sold over-the-counter do nothing more than help ease the symptoms of the cold and flu. They do not decrease duration of the illness, kill the bugs, or strengthen the immune system. While the initial relief may be welcomed, they can actually be counterproductive. A fever serves a purpose. Your body warms up to help kill the virus or germ that is attacking it. As long as the fever is low grade, it is best to let it run its course and do its job. A runny nose, while annoying, again serves a purpose; it is there to protect and act like a barrier to help keep membranes lubricated and prevent the bug from breaking through.

Antibiotics have their place to treat secondary infections that can arise from a cold or flu, but not to treat a cold or flu itself. Antibiotics work to kill bacteria and infections, but not viruses. Overuse of antibiotics can lead to a compromised immune system as they deplete healthy or good bacteria, and can also lead to antibiotic resistance. This means that they will not work as well as they should for you later on when you may really need them.

Natural Tool Kit Must-Haves Natural products help your immune system work at optimal levels and work at treating the cause of the illness, not the symptoms. This will help you get well faster, as well as prevent the bug from coming back…or arriving in the first place. 


Vitamin D essential for immune health Probiotics help boost good bacteria and the body’s ability to fight off harmful bacteria Medicinal Mushrooms assist in strengthening the immune response Beta-sitosterol brings balance to an underor overactive immune system


Oil of Oregano a powerful anti-bacterial, helps kill the bug that is causing the illness Colloidal Silver a multi-purpose anti-bacterial to help kill harmful bacteria Echinacea anti-bacterial and has been proven to decrease the duration of illness Elderberry anti-bacterial and also assists with decreasing swelling of mucous membranes Vitamin C decreases the duration of colds when taken in high doses

the good life  The Magazine of Nature’s Fare Markets  |  27




For any new mom, the constant stress of holding a baby can cause poor posture, back pain, and exhaustion. By adding just a few simple exercises to your weekly routine, you can help avoid these issues and build strength at the same time. It is possible to be a mother, fit in your workouts, and not feel like you’re spending your life at the gym. I love bands and body weight workouts because they are easy to throw together while baby naps or plays on the floor. This workout focuses on back, core, and butt. The circuit is easy to follow and targets the full body. 


Targets the butt while using the arms and core as stabilizers. Leg is straight and in line with the hips. Keep weight even on both sides of the body as you slowly lower the toes of the moving leg to the floor. Once the toes have touched the floor, press against the resistance of the band and return to starting position. Form reminders: 1. Keep your hands directly under your shoulders, 2. Pull belly into spine, 3. As you lift your leg, think about evening your weight out.


Primary focus is your back. Lay on your belly. Slowly start to raise your upper body and legs off the floor while stretching your arms out into a Superman position. Keep your legs lifted and slowly start to bring your arms back towards your body. Repeat movement. Form reminder: This may be uncomfortable for you if you’re breastfeeding. If it is, try rolling up a small towel and placing it under your breast bone as a support.

TIP: Feel free to add cardio bursts or an extra set if you have some additional time on your hands. Or split the workout between morning and night to make room for chasing and feeding babies.

RACHEL DOELL is an instructor, personal trainer, mother, and wife who loves health and fitness. Her fitness company, Daily Routine Fitness, features simple ways to fit living a healthy life into your everyday routine. dailyroutinefitness.com |  28 | November/December 2017


③ ②


Primary focus is the hamstrings (which are very important for reducing back pain). Press one heel into the wall with the other heel slightly above your knee joint. Engage your core, squeeze your bum, and lift your hips to the sky. On your final 20 seconds, hold as high as you can and pulse. Form reminder: Really press your heel against the wall. If you feel pain in the knee, try moving your heel slightly higher on the wall.


Targets the butt, core, and upper body. This will be the same position as your leg lift but instead of lifting your leg up, you will press it laterally to the side. Form reminder: Keep a small bend in your elbows and really engage your core.


Post-baby Circuit Workout Each movement should be performed for a four count movement, and for 45 to 60 seconds based on your fitness level. The strongest person is the slowest person.  Repeat circuit 3–4 times. Equipment: • Bands  • A small child


Primary focus is mid back (AKA baby-carrying muscles). Hold your baby or a set of weights. With your elbows close to your ribs, shoulders down the back, and a small bend in your knees, start to lower the baby and slowly bring the baby towards your chest. Form reminders: 1. Shoulders away from ears, 2. Belly in nice and tight, 3. Small curve in the lower spine to remove pressure off your back.


Primary focus is your abs. Start on your hands and knees. Slowly start to raise your left leg straight out behind you as you lift the opposite arm straight in front of you. Your arm and leg should come to form a straight line. Squeeze your belly and slowly bring your arm and leg into the chest while rounding your belly. Form reminder: Do this slow and controlled. This is an amazing exercise for the post-baby belly while not putting too much strain on your core.

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


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Wrawps Wraps & Pizza Crusts RA RA RA—let’s celebrate! These delicious, healthy, unique wraps are now in store. Made with fresh vegetables and fruits then dehydrated for 14 hours on low heat, these wraps are real food packed full of vitamins, minerals, and Ayurveda spices. Great for every diet including vegan, paleo, gluten-free, and raw.


Love Child Organics Lil’ Shakes


The first organic nutrition shake for children! Love Child Organic’s newest member is made with organic whole milk, fruits, veggies, and 24 nonGMO vitamins and minerals! This protein-rich shake is perfect all kids— big or little. Enjoy vanilla or chocolate.

The Kind crew has done it again; another great bar for the lunch box! Their new Pressed by Kind fruit bars are a delicious and convenient way to add two servings of fruit to your daily routine. Available in fruit and veg or fruit and chia. Plus, there’s no added sugar and are made with five ingredients or less–that’s our kind of bar!

Kind Fruit Bars


Vegan Rob’s Puffs Go vegan—even for a minute so you can enjoy these amazing puffs. Vegan Rob’s has changed the snacking game with these puffs. Warning! You’ll be tempted to eat the whole bag in one sitting. Not only do these puffs taste great, Rob has created of all his products with the care of the planet and all living things in mind.

We are very happy to announce that Nature’s Fare Markets Penticton is the proud winner of the 2017 Sustainability Excellence Award.


Mulled Cranberry Apple Galette Sous Vide Winter Vegetables Marinated Red Cabbage

The Good Life CO N TRIB UTO RS Creative Director

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DECEMBER 2 ALL DAY FESTIVE EATS & TREATS All regular priced in-stock items. Cannot be combined with other discounts.

STORE LOCATIONS Kamloops 1350 Summit Drive 250.314.9560

Kelowna 1876 Cooper Road 250.762.8636

Langley 19880 Langley Bypass 778.278.1300



1770 Main Street 250.493.2855 2210 Main Street 250.492.7763

Vernon 3400 30th Avenue 250.260.1117

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3480 Carrington Road 250.707.3935

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The Good Life - November/December 2017  

Live “The Good Life,” where family, community, and health come first.

The Good Life - November/December 2017  

Live “The Good Life,” where family, community, and health come first.