The Good Life - November/December 2018

THE Live well. Live organic.

LIFE

FREE

NOVEMBER/ DECEMBER 2018

Plug Into a Creative Outlet FOR BETTER HEALTH

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ETHICAL EATING

GO WITH THE SEASONAL FLOW

WHAT IS THE DEAL WITH COLLAGEN?

SNOTTY SAVIOURS

Why Ester-C?

Simple. It stays in your body longer.

Ester-C® is the only form of vitamin C that delivers 24-HOUR IMMUNE SUPPORT PLUS IT’S

Better absorbed and more bioavailable due to the active vitamin C metabolites only found in Ester-C®

Better for your stomach: non-acidic and gentle unlike regular vitamin C

Better researched than all other buffered forms of vitamin C

release your inner strength Ester-C and Ester-C logo are reg. TMs of The Ester C Company

sisu.com | 1.800.663.4163

CONTENTS G OOD

Feature

8 Plug Into a Creative Outlet for Better Health

14

G OOD

8

to our Community

Ethical Eating

By: Lisa Kilgour, rhn

24 A Nature-Inspired Holiday

G OOD

Health

10 Go With the Seasonal Flow

16

21

What is the Deal with Collagen?

By: Dr. Rory Gibbons, nd

22 Snotty Saviours

By: Dr. Shelby Entner, nd

26 Your Belly is Full of Estrogen!

By: Jason Podollan

GOOD

Fitness

28 It’s Time to Play!

By: Rachel Doell

G OOD

Nutrition

14 Butternut Squash Alfredo

By: Tori Wesszer

18 Holiday Entertaining: Perfect Roast Turkey

26

By: Chef Nick Johnston

19 Holiday Entertaining: Vegan “Charcuterie” Board

By: Bailey Campbell

GOOD

Beauty

21 Soaking in the Season

By: Stesha Jordan Puckett

I N EVERY ISSUE 5 Get the Good Stuff 6 Expert Answers 31 NEW Good Stuff In-Store

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

NATURE’S FARE CALENDAR

FREE

November

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

Boost Your Immunity for Winter

SPEAKER: Dr. Patrick PARTNER: Purica

Callas

November 6 Penticton North

November 7 Kelowna

November 8 Kamloops

IN-STORE FREE WELLNESS TALK

SPEAKERS: Jasmine Broad & Nicola Anderson PARTNER: Vega Langley

November 15

Kelowna

Beauty Night

November 15

December 4 December 18

December 13

P�NTICTON NORTH

Learn to create fresh looks using all natural skincare and makeup.

November 7 November 21

November 15 Langley

November 15 November 29

December 5

V�RNON

December 13

W�ST K�LOWNA

November 14

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

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

K�LOWNA

November 13 November 20

LANGLEY

IN-STORE FREE EVENT

December

ADVICE

Talk with one of our nutritionists or naturopath today.

Nutritional Fuel for Active Lifestyles

November 6

― FREE ― WELLNESS

SPECIAL FREE EVENT

IN-STORE FREE EVENT

All Day Sale!

Beauty Night

15% off Part proceeds to the Food Bank Festive Eats & Treats

Learn to create fresh looks using all natural skincare and makeup.

December 1

December 11 Kamloops

All locations

December 6

WHITE ROCK

November 6 November 20

December 4 December 18

Book your appointment naturesfare.com

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

November 1

November 29

November 15

December 13

4 | November/December 2018

100%

SALE FLYER

© 2018 Nature’s Fare Markets. The materials in this magazine are suggestions only. Nature’s Fare Markets does not guarantee results.

129

/lb 2.84/kg

NIC

CERTIFIED ORGA

d Winter Squash assorte

THE

F F U T S D GOO USE

SUPPLEMENT REISHI HOT CHOCOLATE Botanica Upgrade your afternoon or evening ritual with Botanica’s Reishi Hot Chocolate, a modern take on a traditional favourite to support a healthy stress response and relaxation. Made from a whole food blend of cocoa, dates, reishi, chocolate, and coconut.

SKIN CARE Sacred Star Frankincense Sacred frankincense (Boswellia sacra) is famously known as the “King of Frankincense”.

Only the most therapeutic grade resin, from the dwindling population of the wild Boswellia sacra trees, is hand harvested from the Dhofar region of Oman. The resin is then brought to Vernon, British Columbia for distillation. These skin care products are perfect for aging or problematic skin, and the essential oil also offers amazing immune boosting abilities, and aids in relaxation and anxiety.

READ

WATCH EARTH IS HIRING

by Peta Kelly This book is a conversation about the new way to live, lead, earn, and give. It is a collection of insights and ideas about how we can change, and are changing, the world.

It’s an invitation to the new superheroes— the people all over the world who care about each other and our earth—to lighten up in our work as game changers. It’s a time stamp so that our kids and their kids can read it and say, “oh, so that’s what you were growing through back then.”

We’re here to change the world, but we’ve gotta stop taking it so seriously.

THE NATURE OF THINGS: A DAY IN THE LIFE OF EARTH with David Suzuki If you thought the Earth needed millions of years to change, it’s time to think again!

A Day in the Life of Earth uses the latest science to reveal how much our planet can change in just one single day. The Earth makes a mountain of new rock every hour and is not only continually changing shape but is also losing weight.

Every day, you wake up on a completely different planet.

Watch: www.cbc.ca/natureofthings the good life The Magazine of Nature’s Fare Markets | 5

EXPERT

s r e Answ

with Dr. Jen

Q Dear Dr. Jen, Garlic has powerful anti-viral, antibiotic, and anti-fungal properties that boost the immune system.

Q Dear Dr. Jen,

With cold and flu season fast approaching how can I prevent getting sick and stop it in its tracks?

—G.D., Sechelt

A

There are several simple ways to safely and effectively reduce our susceptibility to catching a cold or flu. Vitamin D can modulate the innate and adaptive immune responses and a deficiency in vitamin D is associated with increased autoimmunity as well as an increased susceptibility to infection. It becomes even more important to take in supplement form as our exposure to UV light from the sun diminishes come November.

An important mineral to help in the development of white blood cells in the immune system is zinc. It can be found in foods such as beef, oysters, poultry, pork, fortified cereals, and yogurt and can also be taken in lozenge form, which not only helps boost white blood cells, but also has a topical anti-viral effect.

Herbally speaking, extracts of horseradish, garlic, and oregano have powerful anti-viral, antibiotic, and anti-fungal properties and boost the immune system in general. Horseradish has been shown to be effective against certain oral strains of Streptococcus and Staphylococcus bacteria. In addition, those consuming garlic daily are two-thirds less likely to catch a cold!

DR. JENNIFER DYCK is a naturopathic doctor, health educator for Natural Factors, and public speaker with a passion for empowering her patients to achieve optimal health.

Dr. Jen has special expertise in treating digestive complaints, hormone imbalances, and brain-related health conditions. She has a busy active practice at Brix Wellness Clinic in Kelowna, BC.

6 | November/December 2018

It’s getting darker out and I find my mood tends to suffer at this time of year and I think I have SAD. What would you suggest me do to support this?

—Q.B., North Vancouver

A

Seasonal affective disorder, or SAD for short, is a mood disorder that occurs in people who have healthy moods for most of the year, but come winter, have depressive symptoms set in. I generally start with light therapy that you can get from the comfort of your own home. One brand is Litebook, which emits wavelengths that match the peak wavelengths of sunlight to support overall quality of life.

Then comes supporting the body’s neurotransmitters, or brain chemicals, that contribute to mood changes. Serotonin is a neurotransmitter derived from the amino acid tryptophan. 5-HTP is a natural supplement that supports tryptophan levels. Derived from the Griffonia plant, 5-HTP is the precursor to tryptophan, and is clinically shown to support mood. It is not recommended to take while on certain other medications, so speak with your health care provider to discuss if it’s right for you.

Lastly, to support the production and proper activation of neurotransmitters, you need certain vitamins and minerals such as B6 and magnesium. It’s also important to remember that not all nutrients are created equal. There are many forms of both vitamin B6 and magnesium. For mood, vitamin B6 is best in the pyridoxal 5’-phosphate form. The highly absorbable magnesium bisglycinate is the form of choice for mood, and typically will not act as a laxative.

Don’t let winter get you down; there are many natural treatments for seasonal affective disorder.

ADVERTISEMENT

GOOD

Feature

Plug Into a Creative Outlet FOR BETTER HEALTH

BY JULIE PRESCOT T

Throughout recorded history, cultures around the world have used dance, art, song, and stories in healing rituals, and for more than 100 years, art therapy has been used to treat psychological and emotional issues, including trauma and pain management. Now modern medicine is catching up, with a growing body of evidence that proves that creativity and the arts play a role in health and well-being.

U

nleashing our imaginations and tapping into our innate intelligence is part of what makes us human. The drive to create enabled us to not only paint on cave walls, but to make tools, grow food, and design shelters—and we know the act of doing so actually makes us healthier, thanks to a 2010 landmark study by Heather L. Stuckey, ded and Jeremy Nobel, md, mph.

The Connection Between Art, Healing, and Public Health: A Review of Current Literature (American Journal of Public Health) concluded that participation in creative activities (visual arts, writing, music, and movement) profoundly impacts emotional and physical health and well-being— including improvements in immune systems, brain function, hormonal and inflammatory responses in the body, and decreases in symptoms of stress, anxiety, and depression. Many studies have since validated their findings.

And the medical community is paying attention. For example, over the last 10 years, UK doctors have been “social prescribing,” recommending patients get involved in

8 | November/December 2018

the arts, physical activity, and volunteering to boost physical and mental health. Participating in group creative activities also helps to create social connections and offset feelings of loneliness and isolation—particularly important as we age.

Get Those Creative Juices Flowing Creativity isn’t defined as accomplishment in the arts—to make a sculpture out of toothpicks, fingerpaint a masterpiece, or compose a movie soundtrack—it’s simply the ability to create—anything. Cooking a meal from scratch, solving a puzzle, or accessorizing an outfit are all creative expressions.

The arts can help to: • Keep us well, aid our recovery, and support longer lives better lived; • Meet major challenges facing health and social care: ageing, long-term conditions, loneliness, and mental health; and • Save money in the health service and social care.

So, whether you make or share your creations with others, or dance alone in your living room, do something good for yourself—and sew or sing, doodle, dance or decorate, bake or build your way to better health.

—Creative Health: The Arts for Health and Wellbeing, UK All-Party Parliamentary Group Inquiry Report

“Through creativity and imagination, we find our identity and our reservoir of healing. The more we understand the relationship between creative expression and healing, the more we will discover the healing power of the arts.” —The Connection Between Art, Healing and Public Health

Music

Movement-Based Creative Expression

Calms neural activity in the brain, which helps to:

Expressive physical activities like dancing or Tai Chi:

• Reduce anxiety and increase relaxation; • Lower the heart rate; • Control chronic pain; and

• Bring cognitive and psychological wellbeing benefits; and

• Restore effective immune system function and emotional balance.

• Are a fun way to boost energy, stay fit, and lose weight.

Studies show that after joining a singing group, new mothers experienced a faster reduction of the symptoms of post-partum depression, seniors had less anxiety and depression, and COPD (chronic obstructive pulmonary disease) patients benefited from improved lung function.

Studies show cancer patients experience relief from anxiety and better body image acceptance; people living with Parkinson’s disease have better movement, and seniors show improved recall and problem solving.

Visual Arts Help people to: • Express and explore difficult experiences, like fear, grief, and trauma; and • Find meaning and a sense of achievement.

In hospital settings, art has been used to mitigate the psychological effects of breast cancer. Even having a landscape mural on a hospital wall has shown a decrease in the need for pain medication and in the amount of time spent in hospital.

Expressive Writing Journaling or creative writing can be particularly beneficial for those who have experienced traumatic and emotional experiences. Expressing feelings and exploring ideas can: • Release stress hormones; • Reduce blood pressure; • Improve the immune system and mood; and • Decrease pain.

In one study people who wrote poetry said it helped them find their voice and access inner wisdom and spiritual awareness.

Sources: Medical News Today https://www.medicalnewstoday.com/articles/320947.php US National Library of Medicine, National Institutes of Health http://www.ncbi.nlm.nih. gov/pubmed/20019311, https://www.ncbi.nlm.nih.gov/pubmed/15039514 Psychology Today https://www.psychologytoday.com/ca/blog/arts-and-health/201512/ creativity-wellness-practice Merriam Webster Dictionary https://www.merriam-webster.com/dictionary/creativity

The Conversation http://theconversation.com/how-creativity-on-prescription-can-improvemental-and-physical-health-93818 Arts, Health and Wellbeing UK http://www.artshealthandwellbeing.org.uk/appg-inquiry/ Cambridge University Press https://www.cambridge.org/core/journals/the-britishjournal-of-psychiatry/article/effect-of-singing-interventions-on-symptoms-of-postnataldepression-threearm-randomised-controlled-trial/534122E539704BAEAC0824F9FCACC5A8

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

GOOD

Health

Go With the Seasonal Flow ANGELA WRIGHT is Nature’s Fare Markets’ Holistic Nutritional Consultant at our Penticton and West Kelowna stores.

She specializes in discovering the dietary and lifestyle tweaks that will help you feel your best.

If you stop to think about it, we feel most in tune with nature’s rhythms when seasons change. In spring, we feel lighter and more energized. In fall, we relish snuggling into soft sweaters and eating comfort foods. But these are the times, says Angela Wright, Nature’s Fare Holistic Nutritional Consultant, when it’s important to pay attention.

“L

ike everything else in nature,” she explains, “we have different stages of growth and hibernation. Our bodies respond to changes in weather, and light and temperature affect our bodies’ ability to function, heal, and recover. If we don’t go with the seasonal flow, our digestion, mood, and ability to stay healthy are affected. Winter is recovery time: slow down, look after yourself.”

Here are Angela’s top three tips to make your seasonal shift healthy:

1. Warm up from the inside out Agni—in Ayurvedic medicine—is the Sanskrit term for the “digestive fire” that turns on our digestive juices, to break down food, absorb what we need, and eliminate the rest. If that fire is weakened, digestion is weakened and toxins are produced and stored in our body.

• Eat less raw food. Physically it takes a lot of energy to warm up and digest food; you need that heat to warm your body.

10 | November/December 2018

Tip: If you drink raw, green smoothies for breakfast, instead of using frozen fruit or veggies, defrost them the night before to warm them to room temperature.

• Eat seasonally. We are designed to function at our best when we eat with the local seasons—no strawberries in January! Check out a farmer’s market for ideas, and indulge in root vegetables, winter squash, and kale. They take longer to break down and keep our blood sugar stable.

• Add probiotics, like sauerkraut, to produce beneficial enzymes.

2. Make a supplemental shift*

*Always check with your doctor or a qualified nutritionist before taking any supplements, especially if you take prescribed medications or are pregnant.

Angela’s essentials: • Vitamin D: Most people, in this latitude, are deficient, especially if you’re not getting a daily dose of sun, so it’s a good idea to start taking it now,

“Live in each season as it passes; breathe the air, drink the drink, taste the fruit, and resign yourself to the influence of the earth.”

—Henry David Thoreau

rather than when you are depleted. The recommended daily amount for the average adult is 2,000 to 4,000 IUs. • Vitamin C: Especially important if you’re not eating as many fresh fruit and vegetables.

• Echinacea: Take every day during flu season, to help adrenal glands stay strong, or in tea or tincture form at the slightest niggle of a cold.

SNIFFLE SOOTHERS Getting sick is a great way to prime your immune system, but we must give it the energy, time, and resources to recover quickly. When you do have a cold or flu, help to show it out with:

3. Chase the Blues

Herbal immune booster staples

A proactive approach is wise for those who feel the winter blues.

Echinacea, oil of oregano, and elderberry. Make sure you have these on hand so you can take at the first inkling of a sniffle.

• Make sleep a priority. Allow your body to heal and recover from the day before, and do proactive ‘housekeeping’ to clean damaged cells and viruses. Otherwise our bodies stay overwhelmed, in reactive mode, leaving us vulnerable to illness and depression.

• Go out first thing in the morning. Even when it’s not sunny, the light will talk to your pineal gland, a producer and regulator of hormones, including melatonin, which plays a role in regulating sleep patterns.

• Sign up for a class to exercise, stimulate your brain, and give you a reason to go out and be social.

• Plan a holiday to a tropical destination, or ski, snowboard, or snowshoe above the cloud cover.

Try Angela’s seasonal comfort food musts: naturesfare.com/recipes

Tea Try soothing chamomile or calendula, and your favourite combinations of ginger, sage, oregano, rosemary, turmeric, or lemon, with prebiotic raw, local honey.

Bone, mushroom or seaweed broth, or cabbage juice All are high in nutrients and amino acid l-glutamine, used by our digestive tract cells for fuel and healing.

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

GOOD

to our Community

Ethical Eating

BY LISA KILGOUR, rhn

T

his year I’ve tackled a different style of eating in each edition of The Good Life magazine. We’ve looked at the vegan diet, the ketogenic diet, and everything in between.

I’m ending this year with a larger question that could be asked no matter how you eat.

I’m talking about ethical eating, and posing the very important question: do ethics play a role in our diet?

Making ethical decisions when choosing what to buy is important to me, but it’s also a luxury. This hasn’t always been possible for me and won’t be for everyone reading this…and that’s okay.

I believe we have a lot of power with where and how we choose to spend our money.

Companies continue to make products that we like to buy, so it makes sense that with every dollar we spend, we’re literally voting for how we’d like to live.

As well, please keep in mind that this is just an introduction to ethical eating. The many issues and arguments could fill many books (probably many libraries), so I’m just going to briefly touch on three concepts. If I miss an area or point that’s important to you, please accept my apologies.

Buy Local Produce One of the best ways to get a great bang for your grocery buck, environmentally, is to buy local produce.

Evidence shows that by spending just $10 per week on local produce, we would

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 page four and book your free appointment in-store today or online at naturesfare.com.

Learn more: lisakilgour.com

12 | November/December 2018

CONSCIOUS COMPANIES

What’s a B Corp?

create a huge investment in our local farms and support many generations of food producers.

This is especially easy at Nature’s Fare Markets. Local produce is always highlighted, and you’ll find that most of the produce in the spring, summer, and fall is local. This is harder to do in the winter in Canada, so buy local whenever you can.

(More) Humane Animal Treatment in Farming The key word here is respect. Respect for the animal and their innate nature, e.g., a respect for the cow-ness of the cow, to quote farmer and promoter of ethical eating, Joel Salatin.

But, is eating animals ever humane?

Frankly, that discussion is massive and needs a level of farming expertise that I simply don’t have. So, instead, I’d like to focus this discussion on how to buy more humanely treated animals.

Sourcing only ethically/humanely-treated animal products is a priority for the owners of Nature’s Fare Markets. This makes my shopping life easier. And, if you’ve never enjoyed Two Rivers’ nitrate-free bacon, you’re in for a serious treat!

B Corporations

Certified B Corporations are businesses that meet the highest standards of verified social and environmental performance, public transparency, and legal accountability to balance profit and purpose. B Corps are accelerating a global culture shift to redefine success in business and build a more inclusive and sustainable economy.

Currently, over 2,655 companies are certified B Corps, and Nature’s Fare Markets is proud to be one of them. In fact, we were Canada’s first Certified B Corp retailer!

B Corp certification is to good business like Fair Trade is to coffee or Certified Organic is to produce. It is a third party certification that recognizes sustainable business practices.

Sometimes I really struggle in the grocery store. The news is full of companies who’ve made decisions I don’t necessarily agree with, and sometimes their policies aren’t very transparent. It’s hard to know which companies are walking their talk, or if they’re just “green-washing” to look like they’re doing the right thing.

Not only is Nature’s Fare Markets a Certified B Corp, but you’ll also find many Certified B Corp brands on our shelves too. Look for the B Corp certification seal on packaged products in every department.

Over the last few years, many companies have become B Corporations (the “B” is for “Beneficial”). These are companies who have third party certification to show they’re doing exactly what they say. They must be transparent and they must create a positive impact on their communities.

When you purchase with a purpose you are being the change you want to see in the world!

And, I’d like to point out a big reason why this is important, even for non-animal lovers: when an animal is treated well and fed a diet that mirrors what they would eat in nature, you get a healthier animal. We are what we eat…and what we eat eats.

It’s a very intense process to be certified, and Nature’s Fare Markets was the first retail store to get B Corp status in Canada.

Throughout the store you’ll see shout-outs to other food and supplement companies that are also B Corps. Or, look for the B Corp symbol on the back of the product.

A cow that is grass-fed/grass-finished gives us meat that’s higher in omega-3s and CLA (an amazing fat that can help reduce belly fat). A cow fed grain instead is higher in inflammatory omega-6s and has little to no CLA.

Ethical eating can be very difficult sometimes and I simply try my best. Whenever I can, I try to put my hard-earned dollars behind companies, products, and farmers that are bringing an extra bit of good to the world. Every little bit helps.

Did you know that when you purchase from a Certified B Corp, you’re making a difference in the world? B Corps are committed to a better way of doing business—putting people and the planet ahead of profits.

 Learn more: bcorporation.net

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

GOOD

Nutrition

Butternut Squash Alfredo

BY TORI WESSZER

TORI WESSZER is a Registered Dietitian and self-proclaimed foodie. Her nutrition philosophy embraces moderation and quality without deprivation.

She started up Fraîche Nutrition on a whim in August 2014, inspired to help share her love of food and educate others on simple healthy eating at the same time. Tori believes that food and nutrition has become overly complicated, and hopes to help others live healthier lives one wholesome recipe at a time.

14 | November/December 2018

fraichenutrition.com |

fraichenutrition

A healthy but decadent-tasting pasta dish gets a fall-inspired gluten-free makeover with this velvety butternut squash version. This pasta sauce leverages wholesome packaged pre-made soup and amazing fresh gluten-free pasta (that knocked my socks off!) from Nature’s Fare Markets to make it super quick to prepare with zero nutrition compromise. You can find the soup in the refrigerated section, located at the back of most stores, and the pasta is located in the deli section with the cheeses. You can substitute Parmesan cheese for the nutritional yeast if desired. The sauce is ready in an absolute flash—you can get this dinner on the table in under 15 minutes once the ingredients are ready to go!

GLUTEN-FREE | SERVES 4

Ingredients 2 pkgs RP’s Pasta Company fresh linguine noodles, (each 255 g) 2 tbsp extra virgin olive oil 1 cup

sweet or yellow onion, chopped (1 medium onion)

1

large clove garlic, crushed

1 pkg

Happy Planet Butternut Squash Soup, (650 ml)

3 tbsp nutritional yeast

salt and pepper, to taste

grated Parmesan cheese, for serving

fresh sage leaves, for garnish (optional)

PREPARE 1. Bring a large pot of salted water to a boil.

2. Meanwhile, heat the olive oil in a large frying pan with tall sides on medium heat. Add the onion and cook until transparent and fragrant, 4–5 minutes. Add the garlic and cook for an additional minute, stirring.

3. Add the soup and bring to a simmer. Cook for 5 minutes and remove from heat. Transfer the sauce to a blender (carefully—you don’t want to burn yourself!) and blend until smooth (or use a tall bowl and an immersion blender).

Stir in the nutritional yeast and season to taste with salt and pepper. Transfer the sauce back to the pan.

4. Add the pasta to the boiling water and cook, stirring to loosen the pasta, until the pasta is al dente, about 3 minutes.

5. Once the pasta is cooked, use tongs to transfer the pasta to the pan with the sauce and toss to combine.

6. Serve with Parmesan cheese and fresh sage leaves if desired.

the good life The Magazine of Nature’s Fare Markets | 15

G OOD

Health

What is the Deal with Collagen?

BY DR. RORY GIBBONS, nd

C

ollagen comes in many shapes and forms and is the most abundant protein in our body. It is found in our muscles, bones, blood vessels, tendons, and digestive system, and gives our skin strength and elasticity. Basically,

if you name a body part, collagen is most likely in it! Simply put, it is the “glue” that helps hold the body together. As collagen supplementation becomes more popular, it is becoming more researched. So far, collagen supplementation has shown to improve skin

elasticity and muscle strength (when combined with strength training), and has been effective in osteoarthritis management. It has also demonstrated significant improvement in physical activity related to joint pain and overall joint health.

DR. RORY GIBBONS, nd is a naturopathic doctor who loves elevating people to the best version of themselves. He uses a combination of reliable research, patient values, and clinical success in developing his treatment plans. restorerehabandwellness.ca 16 | November/December 2018

How Do We Get It? If animal products are a part of your regular diet, then you are getting the amino acids needed to build collagen naturally.

Other key ingredients are needed for the production of collagen, like the all common vitamin C, and the less commonly known mineral manganese and the amino acid proline. If you are eating a variety of colourful fruits and vegetables, then your body should be stocked with these much needed helper nutrients. There are collagen supplements readily available at health food stores but if taking a capsule or a powder isn’t something you really enjoy, drinking bone broth or eating soup made from bone broth is an excellent idea. Professional sports teams like the Los Angeles Lakers consume bone broth on a daily basis to help improve injury recovery time but also boost general muscle and joint recovery.

What if I’m a Vegetarian?

If you are vegetarian, boosting collagen levels is certainly possible by simply ingesting the collagen building nutrients. By consuming a diet that is rich in

vegetables, legumes, grains, and seeds, your body will utilize those nutrients and available amino acids to improve collagen production. If you’re not sure which foods you need to eat and/or you have dietary restrictions, speaking to a naturopathic doctor would be very helpful.

What is the Difference Between Cowand Fish-derived Collagen?

The main differences are the types of collagen in each and how readily available each form is to our body. Cow-derived (bovine) collagen is a mixture of Type I and III collagen, and fish-derived is predominantly Type I. Typically, bovine collagen is used for joint and gut health and due to the sheer size of the beef industry, it is generally cheaper. If you’re looking for a bovine collagen, try one sourced from grass-fed and free range cows. Fish-derived (marine) collagen is usually made out of fish scales and is typically used for skin care, however it does benefit the other Type I collagen containing locations in your body. Studies also show that marine collagen molecules are smaller and absorb into our bloodstream

more efficiently than other forms such as bovine, but direct comparisons between bovine-sourced and marine-sourced collagen haven’t been conducted yet. If you are someone with a fish allergy, selecting a bovine-sourced collagen is going to be your best bet. Overall, whether bovine or marine, finding a “hydrolyzed” collagen is important because this means it is in its most available form for the body to utilize.

How Do We Keep Collagen Around?

There have been certain factors closely linked with the depletion of collagen. Diets high in processed sugar, cigarette smoking, and excessive alcohol intake have been shown to deplete collagen levels, not to mention increase the risk of developing diabetes, cardiovascular disease, and liver disease. Additionally, extreme sun exposure can deplete collagen levels specific to the skin, as the ultraviolet rays penetrate deeper than just the outer skin layer. By making these small changes in your diet and lifestyle, you will ward off chronic disease and cancers, but also you will feel younger and more vibrant!

Up to 4x More Effective An independent antiviral study at the University of British Columbia (2012) tested leading Oil of Oregano brands against the H1N1 Virus*. Joy of the Mountains® outperformed the others by a wide margin. This is especially significant considering that the other brands touted higher potency or stronger formulations.

= Organic

Vegan

joyofthemountains.com

Non - GMO

Soy Free

Gluten Free

Chemical Free

Available in natural health food stores, select grocery stores and pharmacies. *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 | 17

GOOD

Nutrition STEP 1 14lb

Brine

(do this step one day ahead)

turkey, thawed

6 litres water 1 cup

coarse salt

½ cup

brown sugar

2 tbsp

peppercorns

4

bay leaves

STEP 2

Stuff

1. One day before roasting turkey, add 1 litre of water, salt, sugar, peppercorns, and bay leaves to a medium pot. Bring to a boil. Pour the liquid into the remaining 5 litres of water and let cool in the fridge.

2. Once the liquid is cold, submerge the thawed turkey in the brine and place in the fridge for 10–12 hours.

10 cups bread crumbs

1. Melt butter in a large pan.

1 ½ cups chicken stock

2. Add onions and celery. Sauté until they start to soften.

1 cup

onions, diced

1 cup

celery, diced

1 cup

apples, diced

¼ cup

butter

2 tbsp

garlic

2 tsp

salt

1 tsp

pepper

1 tsp

sage

5. Add the bread cubes, apples, salt, and pepper to a large bowl and pour in the liquid mixture.

Toss to combine.

1 tsp

thyme

6. Loosely fill the cavity of the turkey.

STEP 3

Roast

3. Add garlic and herbs, cook until aromatic.

4. Add chicken stock and bring to a boil. Remove from heat.

1. Remove turkey from brine about an hour before cooking, and pat dry.

holiday Entertaining

NICK JOHNSTON

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

Perfect Roast Turkey

Say goodbye to dry and underseasoned turkey! Chef Nick Johnston shares his simple 3-step process to roasting the perfect holiday turkey.

The time it takes to cook a turkey depends on its size. Generally, an unstuffed bird needs about 15 minutes per pound, and a stuffed turkey needs closer to 20 minutes per pound. This recipe is based on a 14lb turkey. Adjust your cooking time accordingly.

18 | November/December 2018

2. Preheat oven to 425˚F. 3. Place turkey in a roasting pan, breast side up. Add some roughly chopped vegetables like carrots, onion, and celery as a “bed” for the bird. This will help flavour the drippings for gravy.

4. Loosely cover with foil and place in the oven.

5. After 30 minutes, reduce heat to 350˚F. 6. Baste the bird once every hour.

7. Remove foil after 2 ½ hours, or when there is about ½ hour of cooking remaining.

8. Roast until a meat thermometer inserted in the thickest part of the thigh reads 170˚F, about 3 hours.

9. Transfer turkey to a serving platter and let rest 20–30 minutes covered before carving.

GOOD

Nutrition

3

Add a variety of fresh fruits and veggies that are cut into easily dippable bits.

1

Select 1 to 2 of your favourite spreads or dips.

We are loving the Spread ‘Em lineup.

+

If you’re feeling like something extra, add in some vegan cheese and a vegan “meat” like Noble Jerky.

2

Add in your cracker of choice.

We’re fans of the Mary’s Gone Crackers and True North brands.

holiday Entertaining

Vegan “Charcuterie” Board BAILEY CAMPBELL

can be found on Instagram at @basicswithbails where she crafts recipes and inspires people to live their best and healthiest lives.

Traditional Charcuterie “pork butcher” is the art of preparing cured meat products…but why should the name stop you from creating your own veggie version! Bailey Campbell from @basicswithbails put a vegan spin on the traditional charcuterie board and it is exactly what your holiday entertaining is calling for. Creating your board is super easy and fully customizable for the number of guests as well as any dietary needs. the good life The Magazine of Nature’s Fare Markets | 19

GOOD

Beauty

Soaking in the Season ARTICLE AND PHOTOS BY STESHA JORDAN PUCKET T

Winter is the season of cozy blankets, comfy socks, and warm baths!

It can also be the season of joint pain, dry skin, and all over bone aching.

B

eing active in the winter can be hard, especially if your body is not adjusting to the weather as it should be. I personally am a huge bath girl, and have been since I was little. Our entire family is, for that matter—you would think we have one of those big jacuzzi tubs… maybe in our dreams!

WELL SALTED

How to use Himalayan salts in your bath so they can reach their maximum potential: 1 Don’t use soap in your bath (including shampoo)!

2 Don’t wash the salt water off after your bath— let it absorb into your skin.

3 Keep the bath water as close to your body temperature as possible for the pH levels and elements to best be released.

This winter season I am turning my attention to the much talked about Himalayan Bath Salts! When I first started using bath salts I didn’t do much research on them. Honestly, I thought they were just something fun to use in the bath that smelled great, but there is more to it! These salts are unique and beneficial for so many reasons. The main benefit is they help to detoxify your body and energy field, releasing the negative toxins and energy into the bath water. Simultaneously, the 80 minerals and elements in the salts help to reduce inflammation in the body by enhancing blood circulation. The reduced inflammation helps to relieve tight muscles and joint pains, and may even aid in the relief of arthritis.

If you are looking for a relaxing solution to the winter blues, or would like some relief from joint pain this season, the Relaxus Himalayan Bath Salts have been a go-to for me! It’s best to take your bath at night so the minerals can absorb into your body and provide you with a nice calming sleep. My favourite smell is Lavender for extra calming, as the holiday season is upon us!

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

G OOD

Health

Snotty Saviours

BY DR. SHELBY ENTNER, nd

Crisp days, dark days, scraping the windshield while you curse Mother Nature days. Catching snowflakes, carving some sweet curves on your snowboard, and enjoying a day on the ice with your kids.

S

ome of us love winter and others start to count down til the first day of spring! No matter how you feel about winter, it is here! After a smoky summer it can feel like we have popped from spring right back into winter, so hold on, it might be a bumpy ride! Long winters can often bring cold and flu season in a dramatic way, so let’s discuss some ways to keep yourself and your family well this winter.

The sore throat. The throbbing headache. The fever and chills that make you throw off the covers and then bury deeply into the down comforter.

Most colds and flus can be treated simply with rest and simple herbal medicines. Some illnesses may require more medical care, but there are

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.

22 | November/December 2018

verocare.ca

many ways to improve recovery time and prevent the merry-go-round of phlegm sharing in offices and schools.

We expect our immune systems to need a bit of exercise and getting a minor illness is actually a sign of a proper response system. Major reoccurring illnesses can be a sign of a depleted immune system or chronic inflammation that is limiting a normal immune response. Regardless of the cause or severity of the illness, using food as medicine can be a wonderful way to boost the immune system and buoy it up for the season!

a “treat” to help us feel better. That Jello/juice/ginger ale that soothes the sore throat also gives the infection a huge boost in its survival. Sugar suppresses interleukin-6, an inflammatory cytokine that helps fight infections. Sucralose, an artificial sweetener, reduces interleukin-10, a protein produced by the immune cells that promotes healing and antibody production. Sugar also increases overall inflammation. Consider options to help soothe throats that are not sugar-laden, such as frozen fruit pops (blended berries frozen in ice cube trays) or warm teas with herbs such as echinacea or elderberry to help boost the immune system.

Avoiding sugar—all forms of sugar and artificial sweeteners—will help the immune system. Ironically we often are given sugar as children when we are sick because we need

EAT A RAINBOW Veggie soup is wonderfully warming plus the vitamin boost will help you bounce back quickly

SAY NO TO SUGAR Consider frozen fruit pops or warm herbal tea instead to help to help soothe sore throats

Foods that are rich in antioxidants are important in helping the body fight off foreign invaders. Nutrients such as Vitamins C, D, and A are able to combat bacterial and viral infections and improve the strength of the immune system afterwards as well. We all know we need to eat our fruit and veggies and their impact on the immune system is another reminder of how effective these foods can be for overall health.

Great options for immune boosting foods would be soups made with a rainbow of colours. Broccoli, leafy greens, sweet potatoes, carrots, and peppers can be added to a bone broth or a veggie soup to help boost Vitamins C and A. Warming foods are particular helpful during cold weather and soups can be creative or simple if you aren’t feeling up to cooking when ill.

A quick and easy soup I recommend for patients when they are under the weather is to sauté an entire head of garlic and a whole onion in some olive oil, and then blend it with broth and spinach in a blender. You will stink from all the sulphurous foods but will most likely not notice because your nose is too stuffed up! Eat this regularly and not only will you bounce back from your cold but your coworkers will steer clear when you return to work as well!

FOOD AS MEDICINE Nutritious food is a wonderful way to boost the immune system and buoy it up for the season

Natural medicines abound to help boost immunity but simple foods and awareness about the impact sugar can have are important ideas to emphasize as we segue into winter. Enjoy the snow (or not!) and keep healthy for the upcoming winter season.

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

G OOD

to our Community

Choose Living over Plastic Real trees…

• Are usually locally grown; • Can be recycled into mulch; and • When potted, can be replanted in your garden and used again and again.

O

A Nature-Inspired Holiday

ur modern holiday celebrations are infused with layers of Christmases past—a melange of Victorian sentimentality and winter solstice celebrations pre-dating Christianity. However you celebrate, glimmering candle light, decorating with greenery, and sharing food with loved ones have remained constant.

Inspired by a simpler time, here are ideas for your family to create a cozy, nature-inspired place, using a rustic, less-is-more approach, to connect with the season and each other—and leave excess and waste out in the cold.

Rustic Rules Keep it simple.

• Choose living over manufactured—no tinsel, no glitter, no plastic.

• Use what you already have.

• Challenge yourself to be waste-free.

Walk on the Wild Side* Gather fallen branches and twigs, pine cones, and stones.

• Cut rounds of wood to make coasters for drinks, candle holders or vases, or trivets under hot dishes.

• Suspend a long branch from the ceiling, in the hall or above the table, wrap with mini lights, and hang decorations sparingly.

• Arrange long twigs in a tall vase—go big for drama or small for charming.

• Lash together three large, straight sticks at one end. Splay open to make a free-standing ‘teepee’ tree. String with lights and a few decorations. *Be respectful of sensitive ecosystems when you gather materials. Only gather what has fallen or ask permission from neighbours or authorities first.

Raid the Kitchen • Incorporate cinnamon sticks, star anise, and cloves for fragrant flourishes.

• String fresh cranberries, popcorn, and dried oranges.

• Use jars to hold candles, pinecones, and gifts.

• Line muffin tins with springs of green and herbs, and tuck in candles.

Not all that glitters is good Most glitter is made of aluminum and a plastic called PET (Polyethylene terephthalate), which breaks down to release chemicals that disrupt hormones and are linked to the onset of cancers and neurological diseases in humans and animals. Washed down drains, it finds its way into rivers and oceans where it is eaten by plankton, fish, birds, and other marine life.

24 | November/December 2018

Burn the Right Candle

• Wrap it around glass candle jars and vases.

Use soy, beeswax, hemp, or coconut oil candles with a paper or cotton wick.

Many cheaper varieties use lead in their wicks, which release five times the amount of lead considered dangerous to children.

• Empty tin cans make great silvery vases and candle holders. Remove the top, smooth the edges, and perforate (carefully!) for a lacy effect, then wrap with ribbon or twine.

• Tuck fresh rosemary and a glass ball into whisks, and hang in the kitchen window with velvet ribbon.

Down the Garden Path • Bring in a decorative urn or birdbath to hold evergreen and bare branches. (Put water in the bottom to keep them fresh.)

Tie ribbon around the top.

• Create a vignette with a birdhouse, moss, and lights. Stand on a mirror tile or a round of wood.

• Run ribbon down the length of the dinner table.

• Use it to hang decorations and wrap gifts.

• Make garlands with wooden pegs to hold holiday cards.

• Use dried hydrangea blossoms instead of disposable poinsettias, flown in from faraway places.

Set the Table

• Snip fresh rosemary, sage, and bay leaves to tuck into vases, wreaths, and gifts.

Tie One On Versatile, rough jute twine adds a lovely, rustic texture.

For a fresh, modern take, choose velvet or satin ribbon in apricot or pink instead of red, or soft moss green or pale blue instead of dark green. After the holidays, save it for next year.

• Wind it through your tree and wreaths.

Gifts of Health

A gym membership, yoga or meditation class Sailing, kayaking, or swimming lessons Basket of local, organic, healthy food products

Curiosity & Learning Arts and crafts classes Kitchen capers— learn to bake bread, ferment foods, or can veggies

A Helping Hand

Go Natural

Donate to charities that feed and shelter others or conserve and protect wildlife

Wildflower seeds and native plants to attract bees and butterflies

Buy a meal or coffee for someone Give a coat or blanket, socks and underwear to a shelter Shovel an elderly neighbour’s driveway

• Line up a row or group of succulents in small pots, then accessorize. Also great on a windowsill or mantelpiece.

• Tuck fresh herbs in folded cloth napkins or under candles.

Sparkle and Shine • Place mirrors under centerpieces and arrangements to reflect light and add volume.

• Sprinkle large crystal sugar or salt for ‘snow’.

• Pour glass beads or crystals in bowls or vases.

• Use cut glass or crystal bowls and vases.

Kindness for people and planet Well-being

• Place a long branch down the middle, and tuck in candles, fresh herbs, and greenery.

A hummingbird feeder with a recipe for sugar syrup Birdhouse to create safe places to nest

Spend Time Take a friend to the theatre or a concert

• Hang crystals in windows to catch and toss sunlight.

Arrange a picnic, go for a hike Create a home date—watch a movie, do crafts, cook a meal

An eco-lifestyle kit (mug, straw, cloth bags, bamboo cutlery, etc.)

“What if Christmas,” the Grinch thought, “doesn’t come from a store? What if Christmas, perhaps, means a little bit more?”

—Dr. Seuss

Battery-free gifts Sources: Julie Prescott Care 2 www.care2.com Huffington Post https://www.huffingtonpost. com/maria-rodale/five-mustknows-on-thedan_b_4737654.html

Independent UK https://www.independent. co.uk/environment/glitter-ban-environmentmicrobead-impact-microplastics-scientistswarning-deep-ocean-a8056196.html National Geographic https://news. nationalgeographic.com/2017/11/glitter-plasticsocean-pollution-environment-spd/

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

G OOD

Health

Your Belly is Full of Estrogen!

BY JASON PODOLLAN

Did I get your attention? For all of you men out there carrying a little extra around the waist, this reality should be a slap in the face. I know it woke me up. The “dad-bod” or the “beer belly” has almost become a rite of passage for North American fathers and middle-aged men. Men are often seen celebrating their girth as they rub their bellies with curious pride. In some circles, the belly has become a symbol of masculinity.

Little do these men know that they are celebrating their feminization.

JASON PODOLLAN is an NHL alumnus, father of three sons, and Founder of Up My Life, an online holistic health coaching service. Jason believes there is a superhero in all of us and the greatest gift you can offer your loved ones is your best self. Jason is a respected voice on men’s health issues and coaches healthy and sustainable lifestyle design.

26 | November/December 2018

upmylife.com |

jasonpodollan

I

think we are all aware of testosterone and estrogen. Although both sexes carry both hormones, men have significantly higher levels of testosterone and women have higher levels of estrogen. In short, testosterone is what makes men, men, and estrogen is what makes women, women.

A vicious cycle is created— the fatter you are the more estrogen you produce, and the more estrogen you produce the fatter you become.

So, you might be wondering what do testosterone and estrogen have to do with belly fat? Well fat, is a storehouse for aromatase. Aromatase is the enzyme that converts our beloved testosterone into estrogen, and estrogen encourages us to store more fat. A vicious cycle is created— the fatter you are the more estrogen you produce, and the more estrogen you produce the fatter you become. This process is called aromatization.

When I initially embarked on my own health journey I was shocked about how much there was to know about testosterone and how impactful low testosterone levels can be for men. I learned that your bioavailable “T” is the only number that really matters, and I went on a quest to see if I could raise my numbers! After devouring all the content I could find on the subject and consulting with various health professionals, I set off on a quest for man’s holy grail—more “T”!

I treated my body and my lifestyle like one big experiment.

I ate different things and at different times and started taking nutritional supplements. I changed my sleep routine.

I worked out for shorter durations and allowed more time for recovery. I meditated. I had more sex. I abandoned longform cardio and I took cold showers.

After four months of experimentation I felt great and had tons of energy. I lost body fat and gained lean muscle. I felt the best I had in a long time, but I wanted to know if the numbers would agree. So, I went back for another blood test and was told I raised my bioavailable testosterone an incredible 44%!

You have the power to naturally influence your testosterone levels. Ask your doctor for a blood test. Find out where you are at, and if necessary get on a program to grow your levels. There are plenty of resources to help you on your journey, a coach like me being one of them. But please take your testosterone seriously—your manhood could be at stake!

Testosterone is the master male hormone. “T” (testosterone’s nickname) helps us build muscle, shed fat, improve concentration, increase libido and erectile function, and boost athletic performance. “T” can also be thanked for stronger bones, better sleep, improved mood, and an increased sense of well-being! If that wasn’t enough, testosterone can also lower cholesterol and aid in metabolizing sugar, indirectly lowering our risk of cardiovascular disease. Testosterone is man’s biological best friend and your belly fat is robbing you of it!

You have the power to naturally influence your testosterone levels.

Men start to experience natural declines in their testosterone levels starting around age 30. However, it appears “T” has been under attack in recent decades. One disturbing study, published in the Journal of Clinical Endocrinology and Metabolism in 2007, observed a substantial generational decline of testosterone levels in recent decades. Essentially, the study found that the average 50-year-old man in 1987 had significantly more testosterone than the average 50-year-old man in 2002. There are many theories for why this is happening, but the most important thing for you to know is that changes in your lifestyle can naturally slow and even reverse this worrisome trend.

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

GOOD

Fitness

W

ith the air getting cooler and fall setting in, I decided to circle back and review some goals I set earlier in the year. One that stood out the most was to challenge myself to play more.

Yes, like kids do. This may seem like a silly goal, but I think we need to be reminded of what play does for us!

Here’s what we check off our daily to-do list: grocery shop, go to work, take care of the kids, try to fit the workout in, run kids to activities, find time to eat, hopefully sleep, and then repeat.

When did we stop playing? We are currently one of the most stressed out generations, and when you look at our lives, one of the major things we have removed is adult play.

It’s Time to Play!

ARTICLE AND PHOTOS

BY RACHEL DOELL

Finding time to play is one of the most beneficial things we can do for our mind, body, and spirit. I’m all for a new fall workout program or taking on a cleanse to clean up my body, but I think for many of us our body is craving for us to slow down and set aside time to play.

Have you laughed today?

Did you know a good chuckle can lower stress levels? Studies show that watching comedy or even walking with a friend and having a good laugh improve your memory!

This also lowers cortisol, the hormone connected to stress. Stress damages the body by causing issues like headaches, anxiety, and sleep problems. On the other hand, laughter makes the heart light and is

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 2018

dailyroutinefitness

sitting in the sun, reading, or trying a new activity, I need to make space for myself to slow down, dream, and get creative. The reality is when I skip this step I’m a quarter of the person I could be, a less enthusiastic wife, and stressed out mother. This leaves me forgetting to laugh off the small stuff and just roll with the constant changes in behaviour and emotions of my children. As employees, bosses, and caretakers, we need to remind ourselves to step back, breathe, and allow space for our minds and bodies to play.

Our health is depending on it!

You’re only as young as you feel As we get older, it’s easier for us to get stuck in our way of doing things—also known as a rut! As a trainer I have seen this many times with clients. I love to see my clients making space for fun activities like painting, a new sport, or a hobby that keeps them learning through play. These clients tend to be my most calm, well-balanced, and healthy!

Coupled with play, they also thoughtfully make wise food choices, exercise not just for aesthetics but for longevity, and are visibly appreciative of their health.

This season, instead of adding another to-do task to your list, make a commitment to open up some space to get outside, play with your kids, paint with some friends, or take that cooking class you have been putting off.

One of the most beneficial things we can do for our body is to take care of the whole package—Mind, Body, and Soul.

It’s time to play!

When we play and generate laughter, we give our bodies a much needed immune system boost. The laughter triggers happy hormones to the brain and organs, and produces a refreshing oxygen-action to the heart.

apparently the secret to vitality too. When we play and generate laughter, we give our bodies a much needed immune system boost. The laughter triggers happy hormones to the brain and organs, and produces a refreshing oxygen-action to the heart. This not only benefits our health but also gives our skin and eyes a healthy glow. The increased healthy hormones help with digestion, better sleep patterns, and overall feeling of peace.

So making space for things like activities with friends or play time with kids might just be what your body needs!

Solve your problems with play Studies show allowing employees to take small breaks from work for a workout, a quick activity, or even personal creative time, increases their productivity. As a mom and business owner, I often find this to be one the most difficult things for me to stay accountable to.

I’m constantly switching hats from one role to the next, cleaning up after someone, organizing snacks, or working on client programming. Recently I started to actually schedule white noise into my day. Whether it’s time just the good life The Magazine of Nature’s Fare Markets | 29

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GOOD STUFF IN-STORE SNACKS

Hippie Snacks Crisps We’re impressed that cauliflower is the very first ingredient in the Cauliflower Crisps, and that avocado is in the Avocado Crisps! Baked with whole food goodness into crunchy delights that have five grams of protein per serving.

Non-GMO, gluten free—yes, please!

SNACKS

Noble Jerky Vegan Jerky

DRINKS

Califia Farms Coconut & Almond Milk

Totally vegan, but totally doesn’t taste like it—the texture is great and the flavours are the classics you crave!

Made with marinated then seasoned premium plant-based protein. NonGMO and crafted by fellow Canadians.

If you’ve had Califia Farms milks before, you know and love how creamy and silky they are. So, get ready for a whole new level of yum with this Toasted Coconut flavour. Oh, and did we mention it’s sugar-free!? Yeah.

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BISTRO

SNACKS

Farmhouse Culture Kraut Krisps

Cheddar Lentil Loaf

These may look like your average tortilla chips, but like their wildly popular Gut Shot, are packed with probiotics (one billion of them per serving to be exact) because of the addition of sauerkraut!

So, whether you love tangy Dill Pickle, spicy-sweet Zesty Garden Vegetable, or classic Sea Salt, your microbiome will be giving you high-fives.

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

So far, you’ve helped raise $61,566.79

MADE WITHOUT GLUTEN

Curried Sweet Potato & Kale VEGAN & MADE WITHOUT GLUTEN

Paleo Pecan Bar VEGAN & MADE WITHOUT GLUTEN

The Good Life CO N TRIB UTO RS Creative Director

Freelance Writer

Copy Editor

Marketing Director

Janna Payne

Julie Prescott

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