THE Live well. Live organic.
NOVEMBER/ DECEMBER 2020
HOW TO USE MUSCLE TENSION TO REDUCE STRESS
FOODS THAT FIGHT
THE CONTAGION OF KINDNESS
NOURISH ENERGIZE NOURISH & &ENERGIZE PLUS SO BENEFITS... PLUS SOMANY MANYMORE MORE BENEFITS...
Antioxidant Antioxidant protection protection
Energy Energy && vitality vitality
Balanced BalancedpH pH
Immune Immune support support
Healthy Healthy bones bones
Improved Improved athletic athletic performance performance
PROUDLY PROUDLY CANADIAN CANADIAN
Natural Natural detoxification detoxification
CONTENTS G OOD
5 Sleep & Adrenals
By: Lisa Kilgour, rhn
to our Community
7 Make a Homemade Play Dough Kit By: Jen Kossowan
27 The Contagion of Kindness
11 Winter Wellness
Hey, Man! How’s Your Health?
24 Stress-Busting Practices for More Peace
By: Vanessa Jahnke
25 Foods That Fight
By: Dr. Shelby Entner, nd
21 How to Use Muscle Tension to Reduce Stress
By: Rachel Doell
15 Better Baked Treats Recipe: Baked Chocolate Glazed Donuts (Tim Hortons copycat) By: Bailey Campbell
17 Make it: Meal Kits to the Rescue! 19 Mylk This! Recipe: Mylk Basic Recipe
I N EVERY ISSUE 4 Get the Good Stuff 29 Expert Answers 30 NEW Good Stuff In-Store
the good life The Magazine of Nature’s Fare Markets | 2
NATURE’S FARE CALENDAR
Due to Covid-19 concerns, we have transitioned our Wellness Talks and Workshops to free online events.
Dates subject to change. Check online for event details: naturesfare.com FREE WELLNESS TALK
Stress Management 101
E L A S Y BEANOUVETMBER 5–7 R 72 HOU
WITH: Nov 11
Maintain Your Immune Response
FREE WELLNESS TALK
*Sale excludes feminine hygiene, hair care, deodorant, soap, hand sanitizer, oral care, aromatherapy oils, perfume, accessories, foot and eye wear, and bath products.
Dr. Miranda Wiley
ADVICE Online appointments available now.
1–5 pm November 2 December 14 November 9 December 21 November 16 November 30
The Gut Health Foundation
all cosmetics & skin care*
FREE WELLNESS TALK
Dr. Kate Rhéaume
― FREE ― WELLNESS
Dates subject to change. Check online for event details: naturesfare.com
10 am–4 pm November 5 December 3 November 12 December 11 November 21 November 28
10 am–3 pm November 3 December 1 November 17 December 7 December 22
R WINTEN ESS WELL
E L A S
10 am–4 pm November 4 December 2 November 19 December 10 November 26
SEE IN-STORE OR NATURESFARE.COM FOR DETAILS
SALE FLYER Find our flyer in-store or at naturesfare.com SALE START DATES
November 26 3 | November/December 2020
Book your appointment naturesfare.com
Are you unable to shop in store? Use our Pickup Service. You order. We shop. Then you pick up—we’ll bring your order to your vehicle! Place your order at naturesfare.com
SUPPORTS HEART & BRAIN HEALTH
Great deals f! on good stuf
RELIEVES COLD SYMPTOMS
© 2020 Nature’s Fare Markets. The materials in this magazine are suggestions only. Nature’s Fare Markets does not guarantee results.
PROVIDES RAW WHOLE FOOD NUTRITION
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SUPPLEMENT ELDERBERRY+ LIQUID FORMULA Flora Flora’s Elderberry+ Liquid Formula is a delicious, organic blend of elderberry, echinacea, and licorice. It can be taken daily or used to provide relief from cold and flu symptoms. Enjoy the delicious, natural flavour of Elderberry+ Liquid Formula with no added sugar. Just mix with water or your favourite beverage for an immune boosting punch.
USE SKIN CARE SUKIN It’s only natural! We know that nature provides all we need to nourish our skin and hair, so that’s what Sukin put in their products. No false promises, no harmful processes, just ingredients from nature that work.
LISTEN THE HOLISTIC NAVIGATOR by Ed Jones March 29, 2019: Fatigue: Why Are You Tired All the Time? We’re a culture of tired and stressed people. What’s the typical response when you ask someone how they are doing? They reply, “I’m tired,” or “I’m busy.” Why are we all so tired all the time? This episode speaks about eight common reasons people may be experiencing fatigue. Lack of sleep is the obvious answer, but environmental factors, medications, and physical dysfunction can all play a role in our sluggishness. Listen in as we offer up some simple ways for you to live your best.
Host: Ed Jones
the good life The Magazine of Nature’s Fare Markets | 4
& SLEEP Adrenals BY LISA KILGOUR, rhn
Does this sound familiar? You’re tired all day long. You’re foggy, exhausted, and counting the minutes until this day is over so you can go back to bed. Then, when you finally curl up into bed your mind turns back on and spins from topic to topic. Every worry and stress you have runs through your head all night long.
r, even worse, around 9:30 or 10 pm you suddenly wake up fully and feel like a million bucks. You have all the energy you’ve been wanting…but it’s bedtime! Instead of going to sleep, you’re running around the house doing all the ironing and housework you were too tired to do earlier.
Either way, the result is the same. You start the next day groggy and tired again. Why? Why? Why can’t I fall asleep?? Let’s face it, lives are pretty stressful nowadays. So many of you started this year feeling pretty burned out…and all of the turmoil of this year hasn’t made it any easier.
Your body isn’t meant to stay stressed all day, every day. The stress response is meant for lifesaving measures, like running away from a bear. But today, our collective stressors are more physiological than physical…and our body can’t tell the difference. This means that thinking or worrying about something stressful triggers the same fight or flight reaction as actually facing it. No wonder we’re all so stressed out and tired!
LISA KILGOUR, rhn is one of Nature’s Fare Markets’ Registered Holistic Nutritionists. 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
5 | November/December 2020
Cortisol and Melatonin
3 Sleep Tips for Tired Adrenals
As the stress builds up in your life, your adrenal glands, that produce your stress hormones cortisol and adrenaline, start to get tired. At first, they pump out extra cortisol, giving you energy and drive to get everything done (along with high blood pressure and maybe a few extra pounds).
Eventually, the adrenals tire out and your cortisol levels can’t keep up to the demands of life. All-day high cortisol can block your important-for-sleep hormone melatonin, making it hard to sleep at night. Extra coffee is needed in the morning to get going, but that jolt works like a charm. Eventually, the adrenals tire out and your cortisol levels can’t keep up to the demands of life. Your cortisol takes forever to climb in the morning, keeping you groggy and tired for hours. Coffee barely gives a jolt and it’s hard to stay on task. Heck, it’s hard to remember your name some days! Low cortisol all day can trigger the body to do a curious thing…ramp up at night. This can be seen in a cortisol spit test, to see how your adrenals are faring (available at most ND offices). Cortisol and melatonin dance together every day. In a perfectly functioning body, cortisol rises in the morning and is at its highest around noon. It descends throughout the afternoon and near dusk, melatonin starts its own rise. Melatonin is at its highest around midnight. Both hormones trigger each other, and this is a key reason why stress causes sleep problems. If you’re feeling like your tired adrenals might be causing sleep issues, don’t fret! There are many ways to support your sleep as your adrenals recover.
1. RESET YOUR CIRCADIAN RHYTHM. Your body is tied to the light and dark cycles of nature and uses sunlight to guide the release of cortisol and melatonin. Unfortunately, artificial lighting and the blue light from phones, laptops, and TVs confuse this delicate system. There are two things to add to your day to help reset your body’s natural circadian rhythm. First, go outside when you first wake up in the morning and spend a few moments basking in the early morning light. This will let your body know it’s morning—time for some cortisol to wake you up. If you can, also head outside around sunset so your body knows it’s evening.
There are many ways to support your sleep as your adrenals recover. Secondly, use the “Night Shift” app on your phone, laptop, and other screens. Most electronics today come with a function to shift the blue/white light to a more eyeand circadian-pleasing orange colour after sunset. This will help reduce circadian confusion in your body. The blue/white light tricks the body into thinking it’s mid-day and the orange light is the natural light of sunset and firelight. It’s a small yet powerful way to support your circadian rhythm.
2. HELP YOUR BODY RELAX IN THE EVENING. Too much stimulation in the evening can make it hard to fall asleep, and life today is very overstimulating! An intense movie or TV show with adrenaline-pumping chase scenes or quickly finishing up work just before bed are recipes for a troubling night of sleep. Practice good sleep hygiene by carving out an hour before bed for some relaxation. Get ready for bed earlier than usual, and 30 to 60 minutes before you want to go to sleep, curl up in bed with a good book. This is a gentle and effective way to get to sleep earlier.
3. TRY SOME HERBAL HELPERS. Adaptogenic herbs help your body deal with and recover from chronic stress. They literally help your body adapt to all of the gear changes we need to make each day. Ashwagandha is a particularly helpful herb because it helps support the adrenals (and thyroid) during the day while also helping the body relax and sleep at night. Ashwagandha can be found in capsules, tinctures, and liquid caps. It’s very popular today and for good reason. If sleep has been a stressful struggle for you, add one, two, or all three of these tips to your daily routine and watch yourself fall into a restful night’s sleep easier.
the good life The Magazine of Nature’s Fare Markets | 6
to our Community
Make a Homemade Play Dough Kit BY JEN KOSSOWAN
ready-to-go after school activity, but best of all, they make an incredible DIY gift. They’re unique and fully customizable, and it’s always nice to gift an activity rather than a toy that may or may not be a hit.
Play dough kits are fantastic for quiet time, independent play, sick days, and as a
When creating a play dough kit as a gift, think about the likes and interests of the chid and go from there. What you include in the play dough kit is completely up to you, but it’s often easiest to start with a theme. Do they love space? Maybe dinosaurs? Baking? From there, decide what to include. A container, a couple of balls
hat’s even better than soft, squishy play dough? A Play Dough Kit! You know how play dough is extra awesome when paired with a couple of kitchen gadgets and a few little bits and bobs from around the house? Well, that’s exactly what a play dough kit is—everything you need for really fun and engaging play dough play, all organized in a portable container.
JEN KOSSOWAN is a kindergarten and grade one teacher and mama of two gorgeous kiddos. She’s passionate about play, loves a good DIY project, and can most often be found in her kitchen whipping up recipes that taste delicious while meeting her crunchy mama criteria. She started Mama.Papa.Bubba. on a whim in 2010 while living in the Middle East and has been sharing her recipes and activities there ever since. 7 | November/December 2020
of dough, some loose parts, and a “tool” or two seems to be a good combination, but there are no rules! We often skip adding tools inside the kit and tie a mini rolling pin and a cookie cutter to the outside of the container instead. First things first—play dough. This can be store bought, but if you want to make your own, this recipe is easy, super squishy, and lasts for months. Have fun creating your play dough kits this holiday season! Nothing beats a DIY gift made with love.
1 cup all-purpose flour, firmly packed ¼ cup table salt
1 tbsp glycerine ¾ cup boiling water
1 tbsp cream of tartar 1 tbsp vegetable oil
1 Whisk all ingredients (except water and food colouring) together in a large bowl. 2 Pour boiling water into a dry cup measure and stir in drops of food colouring. 3 Use a spoon to stir the tinted water into the flour mixture. (At this point, the mixture may seem too wet and sticky to make good play dough, but do not fret!) Let the mixture cool about 5 minutes. 4 Transfer the mixture to a countertop, and knead it well, adding flour sparingly if needed. The dough is ready when it’s fully cooled, soft and squishy, and super smooth.
THEMED PLAY DOUGH KITS
BUILD YOUR OWN PLAY DOUGH KIT CHOOSE … a Theme
Include dough in green and blue to represent seaweed and water, plus add a ball of sand dough (add one cup of sand to the basic recipe). Add ocean creature figurines, pebbles, glass gems, and beautiful shells to finish it off.
Include dough in blue, brown, and green to represent water, soil, and foliage, then add dinosaur and tree figurines. Finish the kit off with some wooden pieces, large glass gems, and interesting rocks.
… Tools small rolling pins bamboo cutlery
Birthday Cupcake Kit
Construction Kit Include a ball of sand dough (add one cup of sand to the basic recipe), plus brown and black dough to represent sand, mud, and soil. Add construction trucks and finish the kit off with river rocks, wooden blocks, and branch slices.
Include scented dough in funfetti (add vanilla to the water, knead in sprinkles once the dough is cool), strawberry (add strawberry extract to the water), and chocolate (add 1 tbsp cocoa plus a splash of extra boiling water if needed). Include mini cooking utensils, silicone cupcake liners, and cookie cutters. Finish the kit with birthday candles and wooden beads for sprinkles.
NOTE: divided containers are not usually airtight, so you’ll want to put your dough into little mason jars or a reusable zip-close bag before popping it into the kit.
large craft sticks pastry cutters
… and Loose Parts rocks
the good life The Magazine of Nature’s Fare Markets | 8
ABSORPTION TECHNOLOGY Until now, one of the biggest challenges with quercetin has been its lack of water solubility. We have overcome this challenge via our latest technology: a unique liquid micelle matrix. This groundbreaking process solubilizes quercetin into liquid, allowing it to be absorbed up to 10x better than regular quercetin.
What does BLOOD VESSEL PROTECTION mean to YOU and ME? The unique antioxidant effect of quercetin supports healthy blood vessels by reducing the impact of oxidative damage to blood vessel walls. Such protection even extends to the capillaries, which supply nutrients and oxygen to every cell in the body.
The system of blood vessels in the human body measure over 96,000 km! They are responsible for delivering oxygen and nutrients to every cell and can be found in every square inch of the body.
Winter Wellness It’s 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 immune health and well-being, unless we adapt to the change of season. Here’s a list of tips that will help reduce our exposure to winter bugs and encourage our bodies to do their job better.
A POUND OF PREVENTION Try adding these daily habits to help prevent seasonal pitfalls.
WASH YOUR HANDS
Historically we adapted our activities to the earth’s rhythms, guided by the rising and setting of the sun. When the days became shorter, we slept more and rested. We only ate foods that were available in the season. 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. Changes in the amount of daily sunlight can disrupt the body’s natural rhythm and contribute to an imbalance in hormones like serotonin and melatonin. We usually get much less sleep than we need, which all takes it toll on our immune health.
A Change of Habits
11 | November/December 2020
BREAK UP WITH SUGAR — Among many other health issues, refined sugar impedes the effectiveness of white blood cells in their ability to protect from invading microbes.
— The hand is quicker than the sneeze in the spread of seasonal illness. Frequent hand washing will reduce your exposure to viruses.
Less Light and Cooling Temperatures
Eating with the season is one of the best ways to adjust to the cooler weather. In North America we have access to all the foods, all the year, but it doesn’t mean we should eat it. In winter months, our bodies need foods that help warm us from the inside out; if we continue eating what we would during warmer months our system adapts by looking for a quick energy fix—by way of sugar cravings. Think about what’s naturally available in winter—or can be stored— slower burning carbs like root veggies, apples, pears, and kale. Use warming spices like chili and ginger. Eat curries and stews.
GET OUTSIDE — Spending 30 minutes in nature is a proven way to boost mood and immunity.
GET MORE SLEEP — Our immune system rests at night, and so should you.
5 DRINK UP
— It’s easy to become slightly dehydrated in the dry winter months. Inhaled viruses cling to the back of the nose and throat—if those areas are moist, they do a better job of keeping the bugs out.
GET MOVING — Regular, moderate intensity aerobic exercise boosts immune activity, reducing frequency of the common cold.
Terms of Wellness
8 STRESS LESS
UP ON 7 STOCK SUPERFOODS
— Excess cortisol (a stress hormone) will depress immunity; build in daily stress busting as part of your essentials for self-care.
— Eating a variety of colourful superfoods and making sure you are getting servings of fresh produce helps keep your system fueled with the essentials it needs to stay healthy.
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.
9 TAKE REGULAR SUPPLEMENTS — Ashwagandha (Indian ginseng): especially helpful during stress Vitamin D Vitamin C Probiotics: helps boost good bacteria and the body’s ability to fight off harmful bacteria
Oil of Oregano: when people are sick around you
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.
Medicinal Mushrooms: assists in strengthening the immune response Beta-sitosterol: brings balance to an under- or overactive immune system
Cold Comfort Sometimes even with all the prevention, a bug still gets through. These products are best used when you are directly exposed to or feel the onset of symptoms. Fighting the cause of the illness and not only treating the symptoms is crucial in fighting off cold or flu. 1. Go to bed. A day of rest reduces recovery time. 2. Make tea with natural antibacterial and antiviral properties, like sage/ginger/lemon.
3. Boost your vitamin C: 500 mg 4 to 5 times a day for 2 to 4 days, then back to a regular dose. 4. Kill it! Start taking 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. 5. Reach for zinc. Got a tickle in your throat? It’s a good time for zinc lozenges.
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.
the good life The Magazine of Nature’s Fare Markets | 12
Just what your immune
THROAT INFECTIONS CAN BUZZ OFF
Daily capsules for an
and protection from infections like sore throats.
Propolis sourced from the Okanagan Valley Mask Hand sani Bee prop spray Add it to your to-go kit for an easy antioxidant boost!
Hey, Man! How’s Your Health? ESSENTIAL SUPPLEMENTS FOR MEN’S HEALTH
here has tended to be a general “if it ain’t broke, don’t fix it” attitude toward men’s health care, often with 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. Here are some daily habits that can be adjusted to help ensure a healthier future.
Increase complex carbs and decrease sugar. 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. Start simple, by swapping out one item a month and building from there.
Protect testosterone levels. If you are over 40 it is important for you to pay attention to your testosterone levels. Lower testosterone levels can lead to a number of healthrelated issues such as decreased stamina, erectile issues, depression, weight gain, and loss in muscle and bone density. Increasing physical activity, especially weightlifting 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.
Stress less. It’s not news that stress can lead to a number of health issues including high blood pressure, poor sleep, inflammation, and depression. It is important to incorporate stress busting practices into your daily routine—increase physical activity, keep your liver healthy, get a good night’s sleep, reduce alcohol, and practice mindful deep breathing.
Increase good fats.
Talk it out.
Even though we now know that fat doesn’t make you fat, you still need to focus on eliminating “bad” fats. Avoid eating trans-fats found in fried foods, and hydrogenated oils, and work on increasing “good” fats such as coconut oil, olive oil, and omega-3 essential fatty acids that help improve overall wellness, decrease weight, and protect the cardiovascular system.
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 your way.
Taking a daily whole food-based multivitamin and mineral is an insurance policy for maintaining good health.
Increasing the intake of omega-3 improves cardiovascular function, mental health, digestion, and joint health.
A daily intake of at least 30 grams of fibre is recommended for optimal digestion and detoxification.
85% of a person’s immune system lives in the digestive tract. Probiotics help boost good bacteria, therefore boosting immunity and nutrient absorption.
5 Prostate Formula
Prevention is key! Men over the age of 35 should consider including a basic prostate care formula.
6 Hormonal Balance Formula
This helps maintain and restore testosterone levels by reducing the buildup of “fake” estrogens and reducing inflammation.
the good life The Magazine of Nature’s Fare Markets | 14
B Better Baked
Treats BY BAILEY CAMPBELL
elieve it or not, there is actually a chemical reason why you feel so good after eating chocolate. Anandamide, AKA “bliss” in Sanskrit, is a neurotransmitter produced in the brain that temporarily blocks feelings of pain and depression. Guess what produces this compound and additional chemicals that actually prolong the “feel-good” effects of it? You guessed it! Dark chocolate. Now don’t go sprinting to the store to buy endless bars of milk chocolate, it’s dark cacao that I’m talking about—real chocolate, not the processed junk. So when looking for that hit of good feels, be sure to find dark chocolate that is at least 70% cacao. Great news: chocolate is officially a form of self-care, so rock on with these decadent, tasty chocolate donuts. Cacao can actually regulate your cortisol levels, which are in charge of determining how stressed you feel. These donuts are absolutely delicious, and in moderation will actually help you chill out! I’m sure at some point you’ve been to a Tim Hortons, and have probably tried a chocolate glazed donut or Timbit. I decided to create this glorious donut, but wanted to toss a healthy spin on it, and can confidently say I prefer these over the sugar-filled Tim Hortons ones! If you don’t have a donut pan, you can use muffin tins, or mini muffin tins for Timbits! You may have to adjust the cooking time slightly. These donuts also freeze very well. You could make a few batches, freeze them, and ice them when you’re in need of a sweet treat! These Chocolate Glazed donuts are incredible any time! You can enjoy them with the glaze, or decorate them with frosting (extra dark cacao frosting anyone?). They’re super easy to make! I hope you’ll try these and see just how simple and delicious they are. If you do, tag me on Instagram so I can reshare!
BAILEY CAMPBELL has a passion to inspire others to fuel their bodies with great tasting food and make you feel your best! She doesn’t believe there is a “perfect” diet for everyone; she believes in balance and finding what works best for you and hopes to inspire you to live your healthiest, best life!!
15 | November/December 2020
Baked Chocolate Glazed Donuts (TIM HORTONS COPYCAT) gluten-free and dairy-free
1 cup gluten-free flour (I used Bob’s Red Mill 1:1 Baking Flour)
1. Preheat oven to 350°F (177°C). Spray donut pan with nonstick spray. Set aside. 2. Make the donuts. Sift the gluten-free flour, baking soda, baking powder, cacao powder, sweetener, and salt together in a large bowl. Sifting is important; you want to remove any clumps of cocoa. 3. In the same bowl, add in the egg, vegan butter, non-dairy milk, and vanilla and stir together until completely smooth. The batter will be thick like peanut butter. 4. Spoon batter into the donut pan, filling it right to the top. Bake for 10–12 minutes, or until a toothpick inserted in the centre comes out clean. Allow the donuts to cool for 5 minutes in the pan and then transfer to a wire rack to cool for 10–15 more minutes before glazing. 5. Make the glaze. While the donuts are cooling, make the glaze by sifting the powdered sugar into a medium bowl. Stir in the milk and vanilla. If your liquid is not thick enough, the glaze may be too thin. If this is the case, add in 2–3 tbsp flour, or arrowroot starch if you have it on hand. If the batter is too thick, add more liquid to make it thinner if desired. 6. Dunk each donut into the glaze using your fingers. Place on a wire rack on top of a baking sheet to let the glaze drip down. Freeze for 5 minutes so the glaze sets. Repeat dunking two to three more times if you want a thick glaze coating—I dunked mine twice. If you run out of glaze, just make more.
¼ tsp baking soda 1 tsp baking powder ¼ cup cacao powder ½ cup golden monk fruit sweetener (or brown sugar) ¼ tsp salt 1
¼ cup vegan butter, melted ¾ cup almond milk 1 tsp vanilla extract GLAZE 1¾
cups powdered icing sugar (or Swerve Sweetie Powdered Sugar for a sugar-free option)
¼ cup thick non-dairy milk such as MALK, or full fat coconut milk (coconut milk may alter the taste) 1 tsp vanilla
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
Better absorbed and more bioavailable due to the active vitamin C metabolites only found in Ester-C® Better for your stomach: less-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
These products may not be right for you. Always read and follow the label.
the good life The Magazine of Nature’s Fare Markets | 16
Make it Meal Kits to the Rescue! Whether you’re tight for time, in a cooking rut, or just crave that experience of travelling to another part of world via your dining room table, you’re probably in need of a meal kit rescue! Created by our own chefs, each kit contains virtually everything you need to make a delicious restaurantquality dish at home. No membership or subscription is needed, just pick them up at your local Nature’s Fare Markets. New in-store! Meal Kits are changing all the time, so don’t wait to try one you like!
Go from that to this in 35 minutes
What’s in the bag? Good ingredients and lots of care goes into every bag. • Organic is best for our planet, so all the fresh produce in our kits is certified organic. • We want everyone to enjoy our kits, so we’ve made options for all types of dietary preferences like plant-based, dairy free, and made without gluten. • We care about where our meat comes from, so meat is always ethically sourced.
GINGER VEGETABLE STIR-FRY WITH SOY CURLS & JASMINE RICE
17 | November/December 2020
• What doesn’t go in our kits is just as important as what does—like unnecessary packaging. We keep things as minimal as possible.
Frog Friendly Coffee is a family owned coffee company. Our beans are grown in the Mexican cloud forest and are roasted in beautiful Canoe, BC. Grown wild, harvested the traditional way and designed by nature for sensitive stomachs.
Just us, and a dream to produce humane beans 4 human beings. A coffee that cares for you as much as you care for it.
NATURALLY LOW IN ACIDITY
Mylk This! What do walnuts, peas, quinoa, and pumpkin seeds have in common? They’ve all got mylk!
y now, we’re used to soy, rice, and almond mylk since they’ve been around for about 20 years, but now so many new options are available. We invite you to explore with us the phenomenal rise of mylk—and invite you to try something new, off the shelf or in your kitchen. Relatively speaking, we’ve been a little slow in North America to catch on to plant-derived milks—or ‘mylks’ as they are now known, to differentiate them from the dairy version. Enjoyed for centuries by many cultures around the world, almond mylk was popular in Europe in medieval times, and soy since the 14th century in China. Now, consumer demand for these healthier-for-body-and-planet-choices is driving the availability of new options. Some people can’t tolerate 19 | November/December 2020
cow’s milk, others are concerned about industrial farming practices and their impact on animals and the environment, and many others follow a vegan lifestyle. Whatever the reason, all offer different flavours and nutritional profiles, including levels of protein. Pea mylk, for example, has more calcium that dairy milk, per serving, and flax and coconut have none.
Mylk’s Rise Mirrors Dairy’s Decline Around the world, market reports show that dairy milk sales continue to decline as mylk sales rise. In Canada, StatsCan reports the per capita consumption of cow’s milk is down more than 21%. In the US, plant-based alternatives have risen by 30% since 2011, and cow’s milk consumption is down 40% since the ‘70s. This year, the global market for mylk has doubled since 2010.
THE SCIEN CE BEHIN D SOAK I NG Soaking makes seeds, nuts, and grains easier to digest by eliminating their enzyme inhibitors and a form of phosphorus found in many plants—called phytic acid or phytate—which protects them from sprouting and growing in less-than-ideal conditions. Humans lack the enzyme needed to digest these phytates, which also bind to minerals in our food (like calcium, magnesium, iron, and zinc) and prevent their absorption. Phytates are further reduced by fermenting, sprouting, and cooking.
Sunflower Seeds 4–6 hrs
Macadamia 2 hrs
Mylk Basic Recipe
Every mylk has its own unique taste and texture—delicious in a favourite beverage and in sweet or savoury dishes. Look for them made of:
1 cup nuts or seeds
+ OPTIONAL ADD-INS
4 cups filtered water
Honey, maple syrup, or 1 or 2 pitted dates for sweetness
1 tsp vanilla extract
• Legumes: soy, lupin, pea, and peanut
1 drop cinnamon oil (helps to preserve the mylk up to a week)
• Nuts: almond, cashew, hazelnut, macadamia, pecan, pistachio, walnut, and coconut
pinch of sea salt
• Grains: barley, oat, spelt, and rice
SOAK the nuts (leaving them overnight is easiest). Drain and rinse well.
• Pseudo cereals: quinoa • Seeds: chia, flax, pumpkin, sesame, sunflower, and hemp
BLEND all ingredients until smooth in a blender. STRAIN the mylk through a filter or cheesecloth into a large bowl or jug. Form a ball with the remaining pulp and squeeze with your hands until dry. Keep the pulp to use in oatmeal, baking, etc. or freeze until later.
Make Your Own
STORE in an air-tight glass container in the fridge. Use within three or four days.
• Experiment with consistency. Use more or less water if you prefer a thicker or thinner mylk. • Nuts or seeds with creamier textures like cashews, macadamias, or hulled hemp seeds don’t require straining because they contain very little pulp. • Shake or stir before serving as the mixture will settle.
Sources www.urbandictionary www.movenourishbelieve.com
Fresh is always best, so try your hand at making additive-free mylk at home to customize flavour, consistency, and sweetness. You can even create your own blends— cashew-hemp or coconut-oat, anyone? Better yet, they can be stored in waste-free, reusable glass jars. All you need are the nuts or seeds of your choice, water, a blender, and a straining bag or filter.
the good life The Magazine of Nature’s Fare Markets | 20
How to Use Muscle Tension to Reduce Stress BY RACHEL DOELL PHOTOS BY JASMINE CRUZ
One of the most important and often overlooked ways I help clients improve their health, improve their fitness performance, and reduce injury, is to improve sleep. You read that correctly. S-L-E-E-P!
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 | 21 | November/December 2020
leep is a key factor for our overall health, especially when it comes to healing, muscle recovery, and production of healthy hormones to keep us motivated and energized throughout our day. But sleeping, like many things, if oftentimes easier said than done. One of the major challenges I see affecting my clients’ sleep patterns is increased stress levels. Top contributors increasing stress lately are lifestyle changes, raising young children, over-training, and fluctuations in hormone levels. For many, these issues progress slowly over time, but for others, the shift in our bodies can seem to come overnight. The problem: stress is normal, and no matter what lifestyle you lead, you cannot run from it. Whether it’s external, internal, or brought on from those sweaty workouts you love, your body reads it all as stress. The solution: teach your body how to move through stress. Why? Because it’s one of the most important ways to improve our overall mental, emotional, and physical health. Progressive Muscle Relaxation (PMR) is also an excellent way to introduce mindfulness to children and give them a tool to reduce stress, calm their minds, and create healthy body awareness.
How do I reduce negative stress and improve my sleep? PMR is one of the most effective techniques I have used with my clients and with my personal health program. It is extremely effective in reducing body tension and the psychological stress that affects our muscles—from the top of our heads to the bottoms of our feet. With a simple practice of tensing the muscles in our body, we release tension more effectively. PMR teaches your body how a relaxed muscle feels different from a tense muscle; it can also improve your body’s sense of control over anxiety and stress triggers.
PMR and Relaxation Steps One thing to note before trying PMR is that you may fall asleep due to the level of relaxation your body will tap into! Plan for this practice before bed or during an afternoon when you’re looking to calm down and clear your mind. Start by finding a peaceful environment free from distractions. Put on comfortable clothes, grab a yoga mat, set a comfortable room temperature, and begin by lying on the floor. Start slowly with 10–15 minute sessions with the first few moments focusing on full belly breathing to allow the body to calm down and the nervous system to settle.
After a few minutes of deep belly breathing, sit or lie in a way that is comfortable. Unfold your arms and uncross your legs for maximum circulation.
Starting with your face and forehead, squeeze the muscles and hold for 15 seconds. Feel the muscles becoming tighter and tenser. Then slowly release the tension while counting for 30 seconds. Take note of the difference in how your muscles feel as you begin to relax. Continue to allow the tension to release until your forehead and face are completely relaxed. Breathe slowly and repeat this process in your jaw by tensing for 15 seconds and slowly releasing for 30.
One area where we tend to hold a lot of unhealthy tension is our shoulders. Raise your shoulders toward your ears and hold for 15 seconds. Slowly release as you count to 30 and let the tension melt away.
Our wrists can become tense throughout our day, affecting not only hand movements but also moving tension into our arms and neck. Slowly draw both hands into fists, pull them into your chest, and hold for 15 seconds, squeezing as tightly as you can. Slowly release for 30 seconds and take some deep breaths, noticing the tension melting away.
Our glutes not only support our workouts but also offer the stability and strength our bodies need to hold our spine. When our body becomes stressed, one of the most common areas I see clients hold tension is in their glutes, affecting mobility, causing back pain, and harming sleep patterns. Slowly increase the tension in your buttocks for 15 seconds. Then slowly release the muscles and take some deep breaths to allow the upper body and back to continue to release over 30 seconds.
6 7 8
Continue to work your way down your body, legs, feet, and toes with this same 15 seconds of tension and 30 seconds of release. After making your way through your whole body, take note of areas that still need work and areas that have fully released. Allow full movement to come back into your body with some gentle stretching and deep breathing as you slowly close your practice.
Although PMR takes practice, it’s a skill that can be developed quicker than you may think! Yes, it needs to be planned for, but the effects of releasing the tension you are holding will have your body and mind moving in a positive direction as you begin your sleep, or clear your mind for the day ahead.
the good life The Magazine of Nature’s Fare Markets | 22
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Stress-Busting Practices for More Peace
CHANGE YOUR ENVIRONMENT.
BY VANESSA JAHNKE
2020 has presented some major challenges for so many of us, adding some unwanted stress and insecurity. It’s important to remember that while we can’t always control our circumstances, we can control how we respond to them. Unwanted stress can wreak havoc on so many vital systems in our bodies, but the benefits of learning how to better manage them are endless. By practicing these techniques, you’ll experience better sleep, a stronger immune system, easier to control body weight, a better mood, and the ability to better cope with challenging situations.
This is a big one. If you find yourself in an energetic slump or maybe your mind is fixated on something that is causing you stress, change your environment/ surroundings. There are many different ways that we can do this. One of my favourite things to do is go to a coffee shop and change my work space; I find a change of work space sparks new creativity and shifts my mindset. Another one of my favourite things to do at home is to de-clutter, re-organize, and clear out my home. If your home is cluttered, so is your mind. Put on some music, light a candle or a diffuser, and make a space in your home that makes you happy and makes you feel good.
TAKE A WALK. We all know how powerful exercise it. It is absolutely the best stress reliever that can work in mere minutes. This can be as simple as walking around the block at work, taking the stairs instead of the elevator, or taking a walk in the park after dinner. Walking is a very simple but effective way to reset your mind and body.
PRACTICE GRATITUDE. I talk about gratitude a lot. I come back to this for almost everything; it is absolutely the most important habit we can create in our lives. Gratitude, gratitude, gratitude. If you’re reading this, that means you’re alive, you’re able to read—that in itself is something to appreciate. Things are certainly not always the way we wish they were, but what if instead of always thinking that something is falling apart, it is actually all falling into place.
VANESSA JAHNKE Vanessa is the founder of PURE Gym & Juicery in Penticton, BC. She is a certified holistic health coach with the Institute for Integrative Nutrition and the creator of Healthy for Life, a monthly online wellness subscription. Her blog is loaded with healthy, easy to make recipes and easy to implement tools to achieve a happier, healthier life.
Breath work was for a long time one of my least favourite and uncomfortable practices to get into. It wasn’t until I started learning some simple breathing techniques that I really started to notice the effects and benefits it had on calming my mind and my body. This is perfect for when you’re sitting in your office or in a meeting—you can actually practice this technique without anyone even noticing. Try it right now! Take a deep breath in through your nose, fill your belly and lungs full with air, count to three on the inhale, hold for a second at the top, and slowly exhale through your nose for three counts again.
the good life The Magazine of Nature’s Fare Markets | 24
Foods That Fight 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. Some 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. 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. 25 | November/December 2020
he 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 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!
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! 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 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
UNDER-THE-WEATHER SOUP Sauté an entire head of garlic and a whole onion in some olive oil. Blend it with broth and spinach in a blender. 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!
fruit popsicles (blended berries frozen in ice cube trays) or warm teas with herbs such as echinacea or elderberry to help boost the immune system. 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!
Foods that are rich in antioxidants are important in helping the body fight off foreign invaders. 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 | 26
The Contagion of Kindness
There are many reasons to be anxious and stressed, and to see the world through the lenses of fear and uncertainty. But changing that lens to one of kindness can be the perfect antidote—a medicine for body and soul. And the good news? It’s part of who we are, and it’s contagious.
27 | November/December 2020
growing body of work from researchers around the world shows that not only are we hard-wired to be kind, but that being kind is good for you. In a study on the genetics of kindness, at the University of Jerusalem, researchers found more selfless people had particular variations in the receptors of hormones such as oxytocin and dopamine. When we do a kind act, four feel-good chemicals are released in our bodies that also impact our health: • Serotonin heals wounds, stabilizes mood, eases depression, and maintains bone health. • Endorphins reduce pain and enhance pleasure. • Oxytocin reduces blood pressure and inflammation, and makes us feel more connected. • Dopamine boosts pleasure.
All these contribute to feeling calmer and more energized, to helping the body fight disease and, potentially, to living longer. Scientists have also discovered that the person receiving a kindness and others who witness the act also receive an infusion of those chemicals. Sounds like the perfect elixir, for everyone.
Kindness = Survival Kindness became an evolutionary necessity. We needed to cooperate and to be kind to one other to survive—to provide food, shelter, and protection from predators (animal and human) and other dangers. We formed beneficial alliances with other tribes and bonded with our babies to ensure their survival. Kindness minimized conflict and brought rewards of biological, personal, and societal pleasure. As a result, the ‘kindness’ gene has been hard-wired into us and passed down through the generations.
Today, the dangers may be different, but we need kindness more than ever. Most of us no longer live in supportive extended family and tribal groups. Many of us face loneliness, and we’re all challenged to navigate exponential changes in technology and society.
Challenge yourself to do one mindful, thoughtful act a day and watch how it changes your outlook, your health, and your feeling of connection to others.
Life just isn’t easy, and the kindness of friends and strangers is needed to help us feel more connected—seen, heard, and appreciated.
Be Random Everyone can be kind simply with a smile, patience, or a helping hand extended to a person, to an animal, or to the environment. Random Acts of Kindness, a non-profit organization, began in the ‘90s with the belief that everyone can connect through kindness and that kindness can be taught— at home, in school, in the workplace, and for the environment. Inspired stories from around the world continue to be shared of these random, often anonymous, acts—from buying a coffee for the next person in line, to cleaning up a neighbourhood, or helping someone in trouble.
Be Kind to Yourself Very often we can be kind and gentle to others, but critical and judgemental when it comes to our own perceived shortcomings or mistakes (Hey! We’re all human.) By extending compassion, care, and comfort to ourselves—as we would an upset friend— we can feel better faster, and raise our level of empathy for others.
Take the Challenge Whether a strategy for your own health and well-being or the outside world, little acts go a long way. Challenge yourself to do one mindful, thoughtful act
a day and watch how it changes your outlook, your health, and your feeling of connection to others. • Hold the elevator for a stranger. • Pick up garbage in the park, on the beach, or a street. • Offer to pick up groceries for an elderly neighbour. • Share a bench and conversation with someone sitting alone. • Plant a tree. • Grow a garden. • Make eye contact and smile.
KINDNES� COUNT� 2–4 hrs
Regularly volunteering about two to four hours a week, at any age, increases happiness, life satisfaction, selfesteem, and sense of control over life.
Kindness strengthens our immune system, reduces aches and pains, improves our cardiovascular profile, and boosts energy and strength in elderly people.
Being unkind to ourselves is connected to depression and low psychological well-being.
of people feel happier and more optimistic. For 81% of those people, those feelings last hours or even days.
Sources https://www.psychologytoday.com/us/blog/the-science-kindness/201901/the-sciencekindness-101 https://www.randomactsofkindness.org/the-science-of-kindness
of people feel good when they help someone.
Kindness can help people fighting disease, chronic pain, and emotional trauma to cope better and combat negative emotions.
Kindness is more attractive than good looks.
sober rate for alcoholics who help other alcoholics, compared to 22% among alcoholics who didn’t help others.
https://www.healthline.com/health/mental-health/serotonin https://www.randomactsofkindness.org/about-us https://positivepsychlopedia.com/year-of-happy/the-benefits-of-kindness/
the good life The Magazine of Nature’s Fare Markets | 28
s r e Answ
with Dr. Jen
Q Dear Dr. Jen,
What is PEA and is it actually something I could take for effective pain relief? —B.W., Burnaby
PEA, or palmitoylethanolamide, is an endocannabinoidlike molecule which our bodies produce to deal with different stressors, and it does so by acting on the endocannabinoid system (ECS). The ECS has garnered a lot of attention lately because of some well-known cannabinoids which act on this system—notably CBD and THC—from hemp. The ECS is involved in sleep, mood, appetite, digestion, pain and inflammation, learning, memory, stress, and more. The research on PEA as an effective way to modulate the ECS has therefore dramatically increased over the past few years. Trials have shown PEA has clinical benefit for a variety of conditions related to pain and inflammation: • Neuropathic pain (e.g., sciatica, carpal tunnel syndrome, diabetic neuropathy, shingles) • Temporomandibular joint (TMJ) dysfunction • Pain of chronic duration, e.g., 6 months or more, that is not well controlled • Low back (lumbosacral) pain PEA offers a non-habit-forming way to relieve chronic pain, with virtually no adverse effects. It can be combined with other natural health supplements, and I advise you speak with your personal health care provider to help you determine the best dosage for you.
DR. JENNIFER BRIX Dr. Jennifer Brix is a naturopathic doctor, health educator for Natural Factors, and public speaker with a passion for empowering her patients to achieve optimal health. She has special expertise in treating digestive complaints, hormone imbalances, and brain-related health conditions and has a family practice at Brix Wellness in Kelowna, BC. www.freshhealth.ca The information in this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your health care provider before starting supplements or making lifestyle changes.
29 | November/December 2020
Q Dear Dr. Jen,
I fall asleep really well and am able to get 7–8 hours of sleep every night, but I never feel refreshed. Is there anything you can suggest for me to do or take to feel better in the morning? —U.G., Vancouver
There are decades of data showing that people who sleep 7–8 hours per night live the longest, but we are learning that sleep quality is just as, if not more, important as sleep quantity. There are two main stages of sleep that are most responsible for getting a superb snooze. 1. Stage 3 Non-REM (Rapid Eye Movement) Sleep This is the period of deep sleep that helps you feel refreshed in the morning and is longest during the first half of the night. In this stage, your muscles are relaxed, your heart and breath rate calm, and your brain waves become slower. Certain supplements taken at bedtime can support this stage. Chewable or sublingual melatonin acts fast to help you enter a deeper sleep in the earlier part of the night, while magnesium helps support muscle health and relaxation. 2. REM Sleep REM sleep is a much shallower stage of sleep and is accompanied by low muscle tone and often vivid dreaming. Over the course of a night, the amount of time your body spends in REM lengthens; therefore, longer uninterrupted sleep supports REM, and ultimately how you feel in the morning. Alcohol and antidepressants can significantly suppress REM sleep, which has been shown to have a profound effect on memory. As we age, we spend less time in REM sleep, which may explain why memory consolidation and the preservation of certain types of memories are poorer as we enter our elder years. If you wake often in the night and have a hard time falling back asleep because of an active mind, consider supplements to calm your monkey brain, like L-theanine. And finally, to determine if you are spending enough time in Stage 3 and REM sleep, get a simple sleep monitor that you can wear overnight. Knowing this, and your supplement options, will help you enter and remain in Is your monkey brain keeping a more restful you up at night? A supplement and regenerative like L-theanine can help calm slumber. your mind to let you rest.
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