The Good Life November/December 2021

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THE Live well. Live organic.




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5 Tired of the Winter Blues? Elevate Your Mood Naturally By: Kelly Aiello, rhn




9 An Underlying Cause of Food Obsessions By: Lisa Kilgour, rhn

21 Hello, Mushrooms! By: Harmonic Arts

22 The Warm & Healthy Hug of Hygge By: Dr. Jennifer Brix, nd

25 Do Good, Feel Good




15 Get Ready Now For Your Favourite Winter Sports

By: Tammy Uyeda, BSc(PT)



8 Truly Wild Coffee

By: Barbara Brouwer, Frog Friendly Coffee

Winter Warmers


Recipes: Winter Harvest Bowl, Mushroom Lentil Loaf

By: Robin

19 Indulge the Smart Way


Recipe: Sweet Bites

By: Laura Spencer


to our Community

17 DIY Imprinted Ornaments

By: Jen Kossowan

27 DIY Skin Care Gifts

By: Jen Casey

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


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



Due to Covid-19 concerns, we have transitioned our Wellness Talks and Workshops to free online events.


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3 | November/December 2021 $3.29 398 ml

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© 2021 Nature’s Fare Markets. The materials in this magazine are suggestions only. Nature’s Fare Markets does not guarantee results.



SUPPLEMENT MARINE CLEAN COLLAGEN Genuine Health We are all made from collagen. It’s the most abundant protein in our bodies. But beginning in our 20s, our bodies naturally produce less of it. Collagen loss is usually seen on the skin, where lines and wrinkles form. But underneath it all, loss of collagen also affects the integrity of our bones, joints, and muscles. Good news—supplementing with a high quality collagen can help to reverse collagen loss, improving the look of your skin, your joint health, and more.

USE ESSENTIAL OILS GIFT PACK NOW® Solutions NOW Essential Oils offer uncompromising quality. Try the top essential oil scents of the season! Clove oil, Cedarwood oil, and Woodland Walk essential oil blend is wrapped in a 100% organic pouch to keep you and your loved ones feeling warm and relaxed this winter.

LISTEN FEEL BETTER LIVE MORE by Dr. Chatterjee Episode 206: How to Optimize Your Immune System & Fight Viruses Whether you’re worried about coronavirus, you want to avoid other winter bugs, or your goal is fending off chronic disease, you will find this conversation useful. Dr. Chatterjee and Dr. Seheult discuss the link between inflammation and immunity, vitamin D levels, and exactly how much we all should be taking. From hot and cold therapies to nutritional supplements, food to forest bathing, stress-relief to spirituality—there’s so much useful stuff here.

Dr. Roger Seheult

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




As winter approaches, have you been thinking about how to maintain your mental health and keep your mood up?

KELLY AIELLO, rhn is one of Nature’s Fare Markets’ nutritionists and provides free half hour one-on-one nutrition consultations in our stores. Check out the nutrition consultation schedule on page three and book your free appointment today at Learn more:

5 | November/December 2021


easonal Affective Disorder (SAD) and the “winter blues”, its milder cousin, are growing concerns for about 15% of Canadians. Plus, many more people deal with various mood disorders regularly. While some of these conditions are best treated with medications, others can be attributed to low serotonin levels in the body. Read on to discover how serotonin affects us, what may happen if we don’t have enough, and what natural things we can try to keep our levels up.

What is serotonin? Serotonin is one of the neurotransmitters involved in mental health. It is essential for our memory, stress response, and processing of emotions. It’s often referred to as the “Happy Hormone” due to its role in promoting positive feelings and prosocial behaviour. In addition to elevating our mood, serotonin can also help us sleep well by regulating our circadian rhythm. As the sun goes down each evening, serotonin is naturally converted into melatonin in our bodies. You may have heard about melatonin as a supplement people use to help them sleep when their body doesn’t produce enough. However, it’s common to lack melatonin if there is not enough serotonin present in the first place. But serotonin does more than boost mood and aid in sleep. It also helps regulate our appetite, enables us to learn more quickly, and helps us consolidate new memories. So, if you get a little down over the winter months, find yourself craving sugars or carbohydrates, are tired all the time, and just feel “blah”, then you may want to consider low serotonin levels as a potential cause. Luckily, there are several natural ways to increase serotonin levels to elevate your mood. The following are some of the things you should consider when trying to improve your serotonin levels naturally.

Signs your

Feel impulsive

SEROTONIN levels are low

Feel anxious Feel low or have a depressed mood

Have a decreased appetite

Become irritable or anger easily Have sleep issues or feel constantly fatigued

Crave sweets or simple sugars Experience nausea or digestive issues

Boost serotonin levels naturally

EAT MORE PROTEIN. Your body uses an

amino acid named tryptophan as a precursor during the production of serotonin. One of the best ways to increase the level of this amino acid in your body is by ingesting more proteins, especially quality animal proteins. Foods like pasture-raised chicken, turkey, eggs, and wild-caught fish contain good amounts of tryptophan. Without enough, serotonin production may be limited.


Have you ever wondered why rates of depression spike during the cold and dark months of winter? This increased incidence of depression can be attributed, in part, to a lack of sunlight during this time of year. Why? The creation of serotonin is triggered by sunlight. So spending some time in the bright sunlight can increase serotonin production substantially. Even if it’s a little cloudy, spending time outside will provide you with more sun exposure than you think—and far more exposure than you’ll get sitting inside.

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

SUPPLEMENT WITH VITAMIN D. This goes along with

the suggestion of spending more time outside. Sunlight activates the production of vitamin D. In turn, vitamin D activates the production of serotonin. Supplementing with vitamin D3 can ensure enough of it is present to create serotonin and help us maintain stable moods.

GET MOVING. Sitting on the couch day in and day out

can do a number on your body. Not only can a sedentary lifestyle cause health problems, but it can also cause your serotonin levels to bottom out. The best way to combat this is to start exercising. Get in some cardio daily. Not only is it good for your heart health, but it’s also good for increasing serotonin production. Start slowly, then ramp up the intensity of your training. Pushing your body during workouts can be extremely beneficial.

AVOID ZERO-CARB DIETS. For some people, a no- or low-

carb diet can be very beneficial. However, if you struggle with low serotonin levels, a no-carb diet may do more harm than good! The insulin spike that occurs when eating carbs helps move amino acids into the blood, including tryptophan. In addition, carbs are required to move tryptophan past the blood-brain barrier into the brain where it can be converted into serotonin. Note: If you struggle with depression and are currently avoiding carbohydrates, you may want to reconsider. Once you iron out your serotonin issues, you can always go back on this type of diet if you wish.


For years, people have used essential oils for a variety of purposes. Often, these oils are used in a diffuser designed to unlock their fragrance. Use scented oils like lemon or lavender to increase serotonin production in the body, as the sense of smell can help prompt your brain to release both dopamine and serotonin.

ADD TURMERIC TO YOUR PLATE. The turmeric found in

dishes like curry can be used as an anti-depressant in small doses. Turmeric increases serotonin levels and can help you with severe mood swings. It also has the added benefit of reducing brain inflammation. So consider adding turmeric to your dishes and getting creative with the spices in your kitchen; some can actually benefit your mental well-being.

BE GRATEFUL. It’s always good practice to focus on

the positives in your life, and now, the research exists to back this up. All thoughts release chemicals in the brain. Negative thoughts tend to produce more negative thoughts, while positive thoughts release positive chemicals in the brain like serotonin. So, expressing gratitude about the good in your life or simply thinking about something that makes you feel good can help increase serotonin in your brain. Bottom Line: Serotonin levels can play a significant role in how we feel and act each day. If levels are low, our mood will likely be as well. Luckily, there are several safe and natural ways to boost serotonin levels in order to beat the winter blues and elevate our mood naturally!

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The 68-hectare finca in Oaxaca.

The finca is a protected bio-reserve where plants thrive beneath a protective canopy. Unlike many other coffee plantations where coffee is grown in full sun, these weaker plants need to be watered, fertilized, and sprayed in order to grow. Passionate about people as well as the environment, the Frog Friendly Coffee company is a retort to the intense monoculture associated with mainstream coffee production.

Tool shed built with local materials on the finca. Freshly picked coffee cherries.


Coffee is the elixir that welcomes millions to a new day. But not all coffee is grown and produced the same way.


rog Friendly organic coffee begins forest of Oaxaca, Mexico where it by the Spanish in the 1700s. Over have naturalized and become part

deep in the cloud was introduced time, the plants of the forest.

“We are every part of our business and the only coffee company that has passed an audit certifying our coffee is truly wild.” Wild crafting is a natural sustainable method of harvesting plants, which aims to minimally impact the surrounding environment. “It is important to provide the [Oaxaca] community with an equitable future and help them achieve that in a sustainable way,” says Karla, noting her pickers are highly valued and compensated accordingly. Harvested in the traditional way, the wild coffee beans are packed in recyclable/ compostable burlap bags and shipped to the company’s craft roastery in Canoe, a small community in the heart of British Columbia’s beautiful Shuswap region. This makes them one of the only specialty coffee brands in Canada that owns its supply chain transparently from source to cup.

The word “frog” in the company name is a nod to a Mexican belief that the amphibian is the god of life.

Some 1,200 metres above sea level, the wild coffee grows in a rich ecosystem that includes as many as 2,000 plant species.

“They have a tremendous reverence for life and they wanted the frog to be our totem. It’s a gift to live my values out loud and do business respecting this place and its people.”

“It’s the Willy Wonka Wonderland of natural foods,” says Karla Ferster, co-owner of a 68-hectare finca (farm). “It is my personal heaven on earth; it’s magical, like walking in natural perfume.”

And there’s more: naturally low in acidity, delicious Frog Friendly coffee is a great option for consumers looking for as close to pH-neutral as possible in a coffee. Frog Friendly organic coffee is rich in trace minerals, antioxidants, magnesium, and zinc.  the good life  The Magazine of Nature’s Fare Markets  |  8



An Underlying Cause of Food Obsessions BY LISA KILGOUR, rhn

Do you have a food that you dream about? That you actively avoid because you tend to dive headfirst into an entire bag/box/container and eat the whole thing?


f so, I have a question for you…how often have you restricted this food? Have you been on a diet (or several diets) that’s deemed it as “bad”?

Some research has come out over the last few years that’s found a link between restricting food and food obsessions. They’ve found that restricting food makes you feel obsessed with it. It was probably a diet (or 10) that has made you want that food so badly—it’s not a weakness on your part. You might be thinking “But Lisa! I shouldn’t be eating potato chips/chocolate/candy all the time! They are bad foods!!”. Well, yes and no. Yes, some foods have more nutrients than others. And there are foods that will trigger inflammation and other problems in the body.

Your body knows this too and has no problem avoiding these foods. But your brain… well, that’s another story. Your brain doesn’t like the concept of no. Telling your brain “No!” to a food uses willpower. Willpower is a muscle that takes energy and eventually it gets tired. And so, on a quiet night after a very long day, that quiet voice who likes to rebel against all “no”s in your life introduces an idea…an idea that you’re just too tired to say no to again. Let’s eat some of that favourite food of yours, you deserve it! (Your brain is very good at telling you exactly what you need to hear to get its way.)

The longer you’ve said no to a food, the stronger your reaction when you’re tired. If you’ve said no for a day or two, maybe two cookies will satisfy your craving. But, if you’ve been saying no for months (or years), well the whole bag might barely satisfy you. And this food obsession might continue for days or even weeks. I’d like to offer you a different way of looking at food, one that lets your body find balance and uses little to no willpower. This is it: eat the food you’re obsessed with. And eat as much as you’d like.


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

9 | November/December 2021

How does that feel? Does it feel freeing? Or insanely reckless? If it feels freeing (it is), go for it! If it feels reckless, let’s talk about this for a few minutes. Here’s what I know—your body knows exactly what it needs to be healthy, and a healthy diet doesn’t have to be perfect to be wonderfully healthy and healing. Your body has no interest in eating enormous amounts of processed food, but it might ask for it because that food might help to balance a deficiency (like dark chocolate is high in magnesium), help to balance the body momentarily (like sugar and serotonin), or your body might like a moment of bliss and pleasure. Guilt robs you of the balance your body is looking for, which means that your body might keep asking for that food until it gets a moment of presence and pleasure. Or, there might be a better food to balance that imbalance, but the food obsession your brain has created won’t let any other piece of info through.

PAY ATTENTION TO YOUR CRAVINGS WITH CURIOSITY INSTEAD OF JUDGMENT. enough. When that happens, your craving will get quiet again and as long as you keep eating it freely, it’ll stay quiet.

process so your food obsessions can turn back into foods that you like but that no longer occupy your thoughts all day.

You might even find out you didn’t really like that food in the first place. It was simply the fact that you couldn’t have it that made the food seem irresistible. And, your body can now get onto the task of showing you the foods it would really like you to eat. Ones that are wonderfully balancing for your beautiful and unique body.

Going on a diet may seem like a normal thing to do—most of us have gone on one or more in our lives—but they can have long-term ramifications. By understanding how dieting culture has changed your relationship with food, you can begin to find a new and more balanced way of being. It’s food freedom at its best.

After years or decades of dieting, this concept may feel dangerous to you. Or, you might feel too out of control to try this. That’s okay. There are ways to ease into food freedom; you don’t need to jump into the deep end.

So, what do you do? According to the famous and fabulous book Intuitive Eating by Tribole and Resch, the fastest way to get off the food obsession train is to eat the foods you’ve been denying yourself. And eat as much as you’d like.

First, pay attention to your cravings with curiosity instead of judgment. What do you crave? When do you crave that food? Do you get any feedback from your body about why it might like that food?

Yes, I’m saying that. Eat as much chocolate, candy, cake, or chips as you’d like. No limits, no restriction. And, there will be a point when your brain and body have had

Then, reach out for some help. A qualified nutritionist, Intuitive Eating counsellor, or therapist can help you through this the good life  The Magazine of Nature’s Fare Markets  |  10





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

G R E E N S , E G G S A N D YA M S @greenseggsandyams

11 | November/December 2021

Winter Harvest Bowl Serves 3–4  |  Vegan, Gluten-Free INGREDIENTS

1 small butternut squash


1–2 tsp avocado oil

½ cup olive oil

¼ cup balsamic vinegar

2 heads of kale

1 tsp Dijon mustard

1 apple

1 garlic clove

1 avocado

2 tsp maple syrup


cup pumpkin seeds


cup pomegranate seeds

NORWEGIAN Crispbread

salt and pepper to taste

DIRECTIONS 1. Preheat the oven to 375°F and line a baking sheet with parchment paper. Chop the butternut squash in half, remove the seeds, and peel off the skin. Then chop the squash into small cubes. Toss in 1–2 tsp of avocado oil. Place on the baking sheet and bake for 25 minutes. Stir halfway through. 2. While the squash is in the oven, wash and chop the kale finely. Thinly slice the apple and avocado and remove the pomegranate seeds from the pomegranate (if using right from a pomegranate). 3. Place pumpkin seeds in a small pan over medium-low heat for about 6 minutes until they begin to toast. Remove from the heat and set aside to cool.

Seasonal favorites Perfect with cheese, dips and soups

4. Prepare the dressing. Press or finely chop the garlic. Add all the ingredients to a small bowl and whisk to combine. 5. Once the butternut squash is done, let it cool. Add the kale, apple, avocado, squash, pumpkin seeds, and pomegranates to a large bowl. Toss with the dressing. Start with half the dressing and then taste to see if you want to add the rest. This is best served fresh (especially with the dressing on). If you’re planning to not eat it all right away, don’t add the dressing and store dressing and salad separately in the fridge.


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

Mushroom Lentil Loaf Makes 1 loaf  |  Vegan, Gluten-Free DIRECTIONS


1 cup dried green or brown lentils (2 cups canned) ½ red onion

2 cups mushrooms

1 medium carrot

1 stalk celery

2 garlic cloves

1–2 tsp oil of choice

3 tbsp flax ¼ cup red wine (optional)

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1½ tbsp dried oregano

1 tsp dried thyme

2 tbsp tomato paste

2 tbsp ketchup

1 tbsp tamari

1¾ cups oat flour salt and pepper to taste GLAZE

¼ cup ketchup 2 tbsp balsamic vinegar

1. Begin with the lentils if you are using dried lentils. Cook according to the package instructions. I suggest using canned lentils if you’re trying to save time! Preheat the oven to 350°F once the lentils are cooked. If you are using canned lentils, rinse and dry them and then preheat the oven. 2. Prepare the flax egg. Stir 1 tbsp of water into 3 tbsp of flax meal. Set aside until a yolky consistency has formed (5–8 minutes). 3. Prepare the vegetables. Finely chop and measure out all the vegetables. Heat a medium pan over medium heat on the stove. Add 1–2 tsp of oil to the pan. Sauté the onions for 2–3 minutes before adding the mushrooms, carrots, celery, and garlic. Add the red wine after a few minutes. Add the oregano and thyme and continue sautéing until the vegetables are soft and golden. Remove them from the stove.

MEATS 4. Add the lentils, tomato paste, ketchup, tamari, and oat flour to a food processor and pulse until combined and leaving some of the lentil shape intact. Transfer the mixture to a bowl. Then add the vegetables to the food processor and pulse until smaller pieces have formed. You want the vegetables to be very small but not mushy. Depending on the size of your food processor, you many want to divide up the vegetables so the food processor isn’t overloaded and the ingredients aren’t over-mixed. Then add the vegetables to the lentil mixture, add the flax egg and the salt and pepper. Stir until completely combined. 5. Prepare the glaze. Whisk to combine the ketchup and the balsamic vinegar. 6. Line an 8½" loaf pan with parchment paper. Add the loaf batter to the pan and top with the glaze, retaining a bit of the glaze to add to the top of the loaf after it’s baked. 7. Bake the lentil loaf for 45–50 minutes until it is golden-crispy on top (mine was good at 48 minutes). Let it cool in the pan for at least 10 minutes then transfer it to a cooling rack until you are ready to slice. Spread the rest of the glaze onto the top of the loaf. The lentil loaf is best enjoyed fresh, but leftovers can be stored for a few days in the fridge. Reheat before enjoying.  the good life  The Magazine of Nature’s Fare Markets  |  14



Get Ready Now For Your Favourite Winter Sports



With winter approaching, the excitement and anticipation of our favourite winter sports and activities grows. Although snow is light and delicate, the activities we perform in it or on it typically require good strength and stability on our part. How can we prepare ourselves for a winter of fun and have fewer of the aches and pains that sometimes accompany seasonal activity transitions? Dial up your strength, stability, and flexibility with these six exercises before getting out onto the snow this winter.

Quadriceps Stretch Stretching this large muscle at the front of your thigh takes tension out of your knees and frees up your quads for those big pushes and steps. Stand tall and bend one knee then grasp the ankle with your hand. Point the bent knee straight down to the ground beside the other knee without allowing knees to touch. Push the front of your hips forward slightly to increase stretch to the quadriceps muscle at the front of your thigh.

Pirate Stretch Opening up your deep groin muscles will allow your hips to move more freely and symmetrically. Use this stretch to give you better mobility and strength. Place one foot up on a chair beside you. Bend forward at the hips and push your elbow into your inner thigh to gently stretch open your groin. Maintain stretch for 3 deep breaths.

TAMMY UYEDA, BSc(PT) is a clinical Physiotherapist, certified group fitness instructor, and owner of FitSpark Health. She is passionate about motivating and inspiring people to live an active lifestyle and can usually be found shuttling her three pre-teen and teenaged sons between soccer fields. She shares workouts, exercise tips, and her favourite fitness-related finds on her Instagram page. 15 | November/December 2021


Maintain stretch for 3 deep breaths, taking up slack in the muscle as it releases.



Banded Monster Zigzag Walk Lateral hip strength will not only support your hips, but also your knees as you shift your weight from side-to-side or push through one leg on unstable ground. Place a mini-band around both ankles. Keeping your knees in line with the centre of your feet, stand in an athletic stance. In a step-to fashion, take a large step forward and to the right with your right foot then follow with the left foot then step your left foot forward and to the left and follow it with the right foot. Repeat walking in a zigzag fashion forward down the hallway.

Lateral Step Downs Targeting the strength at the side of your hips is crucial for stability as well as hip and leg mechanics. This exercise will challenge one leg at a time and highlight any differences in strength and balance. Stand sideways on a regular 8" house step with one foot on the step and one foot in the air beside the step. Sit back at your hips and keep your standing knee in line with the second toe and pelvis level as you lower your other foot straight down to the ground. Push through the standing foot to drive back up to a full stand and repeat.



4 Banded Squat Jump to Pulse

Build strength and endurance to your quads, glutes, and hips in a way that prepares you for those downhill ski runs. Place a mini-band around your thighs above your knees and stand with your feet hipwidth apart. Sit back into a squat then jump straight up and land softly, keeping the centre of your knees in line with your second toes. Do three mini pulses in the low squat position then jump up again and repeat.

Pallof Press The ability to work from a strong, stable torso is key to movement efficiency and endurance—especially on uneven ground or when using a combination of your legs and arms (e.g. cross-country skiing or snowshoeing with poles). Anchor a resistance band in a door at chest level and stand sideways to the door. Stand with feet hip width apart, knees slightly bent, and abdominals engaged while holding the band in tension with two hands in front of your chest. Engage your core lightly. Push hands forward quickly, straightening your arms to shoulder level while holding the band and resisting the rotational pull from the band. Keep your shoulders and hips square while pausing in this extended position for 3 seconds then slowly return to the start position. Repeat the push out and hold.

Do the stretch exercises (Exercises 1 and 2) daily and the strength exercises (Exercises 3 to 6) two to three times a week, depending on your current fitness level. See your physiotherapist or health care practitioner for assessment and treatment if you have an injury, if you are starting exercise with exertion after a prolonged hiatus, or if you simply want to find out where your strengths and weaknesses are to train smarter.

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


to our Community

DIY Imprinted Ornaments BY JEN KOSSOWAN

The holiday season is here and this little DIY project is simple, beautiful, and easy to do with kids. The completed ornaments look beautiful on a tree, they make the loveliest little handmade gifts, and they can be used as reusable gift tags too. Pair them with brown craft paper wrapping, some beautiful ribbon, and bits of foliage foraged from outdoors for a stunning combination!

SUPPLIES air-hardening modelling clay or homemade air-dry clay* parchment or wax paper rolling pin cookie cutters (or a cup)

OPTIONAL acrylic paint and paintbrushes thin permanent markers wooden beads

bits of nature and/or stamps paper straw scissors twine or ribbon cooling rack

 Make your own modelling clay with everyday ingredients. Scan for the recipe.

*DAS® Modelling Clay is an air-hardening clay that is non-toxic and easy to find.

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. 17 | November/December 2021 |



1 3



5 Carefully transfer your creations onto a cooling rack to dry for about 24 hours. If you don’t have a cooling rack, just be sure to flip them a couple of times throughout the drying process.

1 If you’re using store-bought air-hardening clay, break off a large handful and begin kneading to warm it up. Once slightly softened, bring it together into a tight ball with lots of rolling and patting. You want the ball to be as dense and crack-free as possible for best results. If you’re using a homemade air-dry clay or baking soda clay, there’s no need to warm it up—it’ll be plenty soft to start with. Simply form a big handful of clay into a ball that is as tightly packed and crackfree as possible.

3 Next, cut your paper straws into small chunks and use your fingers to gently reshape both ends into circles. Use the straw chunks to create a small hole near the top of each clay shape, making sure not to place them too close to the edge.

2 Next, cover your work surface with parchment or wax paper. This will prevent the clay from sticking to your table or counter. Place your clay in the centre of the paper and gently roll it out to about 5mm to 7mm thickness. If you find your clay sticking to your rolling pin, add a second piece of parchment/wax paper on top and sandwich the clay between the two layers while rolling. Using cookie cutters or the top edge of a cup, cut the clay into shapes. For especially clean edges, push down really firmly and then give the cutter or cup a little wiggle before lifting it up.

4 Now it’s time to create your imprints! This can be done with the items you collected in nature, any stamps you may have on hand, or a combination of the two. Decide what you’d like to imprint into your clay shapes, lay it out, and then carefully press the items/stamps into the clay. You’ll want to press firmly enough to get clear impressions but gently enough to not press all the way through. If the print doesn’t work out as well as you want on the first try, you can always try again. If needed, wet your hands a little bit to add moisture back into the clay, ball it up, and roll it out again.


6 Once your clay pieces are completely dry, how you finish them off is completely up to you! Leave them natural for a beautiful, classic look, or add a little colour with paint or permanent marker. Tie a coordinating ribbon or piece of twine through the hole, add a wooden bead or two onto the string if you wish, and you’ve got beautiful handmade ornaments or gift tags for the holiday season.

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



Indulge the Smart Way BY LAURA SPENCER

The holidays are here, bringing with them the joy of sharing, gathering, and of course eating. The anticipation of tables bursting with delicious, decadent, and jolly food is palpable, but before you dig deep into the celebration, as you should, here are a few tips on how to do this in a smart way.


ugar consumption is bound to increase during the festivities; there are simply too many sweet culinary traditions to keep alive— think gingerbread, sugar, and shortbread cookies, fruit bread and Christmas pudding, plus the many other family favourites of the season. Celebrating this special time of year shouldn’t come with a high sugar tab, nor is there room for guilt about what you eat, either. So how to go about it? As we prepare to spend more time in the kitchen and stock up our fridges and pantries to meet the demanding holidays menu, we ought to pay attention to the type and amount of sugars present in packed and processed foods we consume, as this is where things can get tricky. Did you know that added sugar in our food is now considered the number one source of sugar in our diet? A 2019 study by Statistics Canada revealed that the total sugar consumption from beverages has decreased—hooray! But the total sugar intake from food has increased—boohoo! The sneaky sugars in processed foods, plus the overall use of sugar by home cooks, are still a primary factor in the steady rise of sugar consumption among all age groups.

But surely a little bit of sugar can’t be that bad? Our body can handle a small amount of added sugar, however over-consumption has been linked to type 2 diabetes, cardiovascular diseases, dental cavities, non-alcoholic liver disorder, behavioural disorders, and it is also considered a risk factor for obesity. How much added sugar should be consumed, you might ask? Well, generally speaking, as all individuals’ lifestyles and compositions differ, the maximum intake of added sugar for kids aged 0 to 2 years is 0. For toddlers aged 2 to 5 years, the recommendations are between 3½ and 4 teaspoons; children aged 6 to 12 years should have between 4 to 5 teaspoons, and teenagers and adults should be consuming about 7½ teaspoons of added sugar daily. As a reference, an apple juice box has 18 to 23 g of added sugar. But surely, there’s a mistake here, as apples are a fruit. However, apple juice is the sugar that has been extracted from whole fruit, which on its own is perfectly healthy. This brings us to the different types of sugar. Sugar belongs to the carbohydrate family. There are three types of carbohydrates: sugars, starches, and fibre. Sugars, or simple carbohydrates, include the sugars

LAURA SPENCER is one of Nature’s Fare Markets’ vitamin specialists and a passionate foodie. She believes we can be as happy, healthier, and fulfilled as we allow ourselves to be. As a certified Holistic Nutritional Consultant, she works with people to help them achieve a healthy lifestyle by focusing on modifying behaviours and eating habits that are not working. 19 | November/December 2021

naturally occurring in fruit, vegetables, and milk, but also the type added to food. There are three types of sugars worth mentioning, as understanding what they are and how they affect our bodies can be helpful for choosing healthier options. Sucrose is perhaps the most well-known sugar, as table or white sugar. But “healthy” sugars such as turbinado, muscovado, natural brown sugar, and molasses all have the same chemical composition as white sugar (molasses being perhaps the exception as it also has magnesium, iron, and manganese). But once in the body, all these sugars are broken down in the same manner. Glucose is the main type of sugar that circulates in the bloodstream, readily accessible for the body’s energy requirements. Once the body has filled its energy demands, glucose gets stored in the liver or muscles. A sudden or rapid spike in glucose affects your blood glucose levels, which can be problematic both in the short and long term. Some forms of glucose-based sugar are dextrin, maltodextrin, brown rice syrup, corn syrup, dextrose, and maltose. Fructose, with nearly the same chemical make-up as glucose, cannot be utilized as a direct source of energy. This type of sugar  |


is metabolized in the liver, and when there is simply too much, it gets converted into fat. The liver can handle small amounts of fructose, and it can even convert it into glucose for energy, but that is only when small amounts are ingested. Agave, fruit concentrate, and fruit sugar have high levels of fructose, whereas maple syrup, honey, palm sugar, and date sugar have lower levels. What about alcohol and low-calorie sweeteners? The sugars described so far provide calories for energy. Low-calorie sweeteners such as stevia and monk fruit or alcohol sugar such as xylitol, have no calories, and they don’t increase your blood glucose levels, which is great. These sweeteners can be a good option to reduce calorie intake due to sugar consumption, but the sweet taste is still registered by your brain.

The “sweet cycle” of craving this type of food is still happening, and therefore can help you ingest more sweet foods than you anticipated. Moreover, further studies need to be done on the impact of these types of sweeteners in the gut. As you can see, not all sugars are the same; there are plenty of options when adding sugar to your foods. Among my recommendations are natural options such as maple syrup, honey, molasses, and coconut sugar, although I would suggest using only half of what is in a recipe. Xylitol, stevia, and monk fruit seem to be great options too; you will need a little practice cooking with them before you hit the sweet spot.

Indulge the Smart Way

Read the nutrition facts label. Take note of the serving size and grams of sugar (4 grams of sugar equals 1 teaspoon of sugar). At the same time, get familiar with the type of sugar you absolutely want to avoid such as high-fructose corn syrup, agave syrup, fruit concentrate, and fruit sugar.

Wishing you happy, healthy, and sweet holidays!

Familiarize yourself with the different addedsugar names listed under ingredients. These include dextrin, maltodextrin, brown rice syrup, corn syrup, dextrose, barley malt, maltose, trehalose, and molasses. Sugar alcohols include xylitol, sorbitol, lactitol, mannitol, and erythritol.


½ cup coconut oil

½ cup sunflower seed butter

1½ tbsp cacao powder

Sweet Bites


2 tbsp maple syrup


½ tsp cardamom (ground)

½ tsp cinnamon

¼ cup pistachios, finely chopped

tsp sea salt Portion size matters. Indulge in your favourite foods and desserts. If you want to keep things balanced, start with a small portion; then you can decide if it is time for more, or perhaps your craving was satisfied.

Perfect to satisfy your sweet cravin gs.

1. Melt coconut oil in a pot over low heat. 2. Add the sunflower seed butter and stir until well combined. Add cacao powder, cardamom, cinnamon, and maple syrup. Stir until well combined. 3. Ladle the mix into mini square silicone moulds and sprinkle with pistachios and sea salt on top. 4. Place in the freezer to set for about 1 hour. Remove from mould and enjoy!

Pay attention to your blood sugar levels. Imbalances in our blood sugar levels due to high carbohydrate consumption can create lack of energy, cravings, and lack of satiety, which may cause you to reach for foods that can feed the cycle. Focusing on protein, fat, nonstarchy carbohydrates, and fibre first—before indulging—can create a balance between what your body needs and what your mind wants. And remember, protein is the most satisfying macronutrient—it slows down digestion and helps you feel satisfied for longer.  the good life  The Magazine of Nature’s Fare Markets  |  20



Hello, Mushrooms! BY HARMONIC ARTS


estled in beautiful Cumberland, BC, Harmonic Arts is a family-owned plant medicine company dedicated to supporting the health of people and the planet. Guided by their passion for herbal medicine, clinical herbalists Yarrow and Angela Willard lead the team in developing innovative herbal formulas to nurture you on your path to wellness. Functional mushrooms are quickly becoming popular for their vast array of health benefits, and for good reason. Because not all mushroom supplements are created equally, it’s helpful to understand what stages of fungal growth offer the most therapeutic support, in order to reap the benefits of medicinal mushrooms. In Traditional Chinese Medicine (TCM), the use of medicinal mushrooms dates back over 2,000 years. Fruiting body mushrooms, such as Ling-Zhi, are seen as invaluable medicine and are often enjoyed to boost vitality and overall well-being while supporting a wide spectrum of health imbalances.

The Mushroom Life Cycle

The Fruiting Body Difference

Starting with the basics, there are three stages of the mushroom life cycle:

Today, most scientific studies use nutritious fruiting body mushrooms, not mycelium, to test and validate medicinal properties.

Spore: Much like a seed, a spore is the first stage of the mushroom life cycle. Once a spore lands on a favourable substrate, it germinates and begins to sprout hypha, the microscopic roots of the fungi. Mycelium: Once hyphae grow and connect, they begin to form a mycelium—the vegetative part of the fungus. Consisting of thread-like branches, the mycelium accesses resources and grows within its environment, sending nutrients upward to form a fruiting body. Fruiting Body: The fruiting body of the fungus is typically what is referred to as the ‘mushroom’—the visible part of the fungus. It’s the reproductive part of the fungi that pops up to produce spores and continue the organism’s life cycle. Think of it this way: the fruiting body is the lemon, while mycelium is the lemon tree.

At Harmonic Arts, we believe in the healing power of fruiting body mushrooms and work exclusively with the world’s five most researched mushrooms: Chaga, Cordyceps, Lion’s Mane, Reishi, and Turkey Tail. Our certified organic mushrooms are harvested when fruiting bodies have reached full size and are releasing spores. To ensure potency with each batch, each lot that arrives at our facility requires an industry-standard Certificate of Analysis, as well as third-party testing from Canadian labs to guarantee optimal bioavailability and polysaccharide concentration. When possible, opt for fruiting body mushrooms over mycelium to feel the whole-body benefits of these fungal superfoods. Extracted from 100% fruiting body mushrooms, Harmonic Arts’ Concentrated Mushroom Powders guarantee 30%+ polysaccharide content, and are easy to add to coffee, tea, and smoothies! Visit to learn more about Harmonic Arts’ mushroom sourcing practices and explore the benefits of the world’s top five mushrooms. Join our herbal community! Follow us on Instagram for more herbal education, recipes, and tips.


21 | November/December 2021



The Warm & Healthy Hug of Hygge BY DR. JENNIFER BRIX, nd


lthough I personally don’t need an excuse to curl up in a cozy blanket, with the return of winter comes the desire to stay warm, but also to maintain health. It’s a time when our immune systems battle more bugs, stress levels rise with the holiday season, and we no longer get the vitamin D we once did in the warmer months. When embracing this season, many people bring more hygge into their lives—a Danish word that refers to a quality of coziness that creates a feeling of contentment and wellbeing. Health and well-being are important, especially at this time of year when our bodies tend to be more taxed. Here are three things that I recommend my patients do to keep themselves healthy while practicing more hygge!

DR. JENNIFER BRIX, nd is a naturopathic doctor, health educator, 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 practices virtual medicine across BC. the good life  The Magazine of Nature’s Fare Markets  |  22



warm foods

Warm, or warming, foods include physically warm and cooked foods. In Traditional Chinese Medicine (TCM), raw food is very cooling to the body, making it work harder to access the nutrients it needs. This can sacrifice other areas of the body, like the immune system, making it weaker when it needs to stay strong. Soups and stews are great meals to consider, with warming ingredients, such as onions, garlic, leeks, sweet potatoes, kidney beans, and bone broth. Consider adding pungent spices like chili, ginger, cayenne, coriander, cumin, turmeric, and pepper. It is recommended that foods be cooked for extended periods and at lower temperatures to retain as much energy as possible.

hygge (sounds like hue-guh)

A Danish word that refers to a quality of coziness that creates a feeling of contentment and well-being.

2.mental protect your


In the darker, colder months, mood can take a nosedive. In addition to supplementing with vitamin D3, doing something for your emotional well-being is essential. With hygge in mind, this may mean learning to knit a warm blanket (or if we’re honest, perhaps a scarf), and making warm, soothing drinks that also put a smile on your face—and I don’t mean a hot toddy! Delicious, nutrient-rich, pre-made powders can make this an easy habit to incorporate. The Ayurvedic spices ginger, cardamom, and black pepper in combination with fermented turmeric root powder mixed with warm milk (dairy or plant-based) make a golden beverage that is prized for its uplifting and digestive properties.

23 | November/December 2021

put your

immune 3.system first

With the rise of viral infections in the winter months, your immune system needs to stay primed and ready for action. One herb I keep stocked in my medicine cabinet is black elderberry. In Native American herbal medicine, elderberry (Sambucus nigra) has been used for thousands of years as a tonic to promote health and vitality. Standardized extracts of elderberry are what provide the greatest immune-supportive punch, containing concentrated amounts of anthocyanidins, flavonoids, and cyanidin-3-glucoside. These have demonstrated antiviral properties and immunomodulating effects, and reduced upper respiratory symptoms. Elderberries are also nutrient-dense, containing vitamin C, quercetin, zinc, magnesium, and copper. Even more awesome is that elderberry is safe for kids aged 10 years and up, so the whole family can protect themselves from the immune pressures that winter brings.

Embracing winter may mean you get back on the slopes, dive into a new DIY project, or simply read a novel you’ve been meaning to. But while you do this, choosing warming foods, keeping mental health a priority, and supporting your immunity will help maintain that healthy hygge feeling!

Finally! A High-Potency

VITAMIN D3 2500 IU from Natural Factors Only in natural supplement stores.


the good life  The Magazine of Nature’s Fare Markets  |  24



Do Good, Feel Good This time last year we were optimistic that in 2021 the world would be back to “normal”, but here we are adjusting to our new normal and hoping that 2022 will get us even closer. One thing our new normal has made obvious for us is that kindness and generosity are the underlying foundation for our overall well-being.


or many it’s been the glue that held us together during these unprecedented times. But we are not just talking about fluffy feel-good messaging. Science actually proves that the old saying “it’s better to give than to receive” is 100% true, one of the basic ways to feel better is to simply give and be kind.

25 | November/December 2021

Good Vibes. Using fMRI technology, we now know that giving activates regions of the brain that are stimulated during other positive and pleasurable interactions, like social connections, enjoying good food, and sex. Acts of generosity release endorphins, oxytocin (the happy hormone), and the chemicals dopamine and serotonin, all four of which are responsible for creating good feelings.

Stress Less. Giving and showing kindness in any form—even to yourself—can also improve overall health and lead to decreased stress, while reducing anxiety and depression. The release of our happy hormones is also connected to the physical function of our cardiovascular system and has been shown to decrease blood pressure.

Good Karma The hippies were right—what you put out into the world comes back to you (good or bad). There is a connection between what one gives and what one receives in return. The concept that generosity is rewarded further down the line is grounded in the idea that exchanges promote a sense of trust and cooperation that in turn strengthens relationships and social ties. The act of giving not only makes people feel closer to one another but also leads them to feel more positive and creates a greater sense of community and social connection.

Cultivate Gratitude Finally, giving cultivates gratitude. Amazingly, being gracious has been linked to greater optimism, increased motivation, and an improved sense of overall well-being. Generosity doesn’t have to come in the form of monetary donations—volunteering time, energy, knowledge, or simply a kind message are all great ways of giving and can produce the same positive results.

As we wrap up the year, we challenge you to commit to 30 days of giving, remembering that giving can come in many forms. Here are some ideas to kick-start your challenge. • Start or end your day by writing down three things you are grateful for. Self care is also an act of kindness.

we challenge you to commit to 30 days of giving.

• Smile and say hello to people you pass—yes, strangers too. Everyone can benefit from a friendly greeting. • Pay it forward. At the coffee shop or drive-thru pay for the person behind you. • Volunteer one hour of your time to a local group or charity. • Leave positive comments on friends’ and strangers’ social media posts. • Think about someone from your past that you’re grateful for. A teacher. A coach. A mentor. Write them a note and tell them why you are thankful for them. • Make eye contact when you say thank you to customer service staff. • Donate to the food bank or local shelter. Don’t be surprised if a single act of generosity is able to kickstart a wave of giving that will provide countless benefits to all those who are touched by it.

So, what’s the difference between bone broth and collagen peptides? Bone broth is a fantastic general tonic to support overall health. It delivers a range of key nutrients to support overall health and is also a fantastic addition in the wintertime to nourish the body and feel your best in the colder months. Collagen can also be used as a general tonic, but it truly shines is when it is used for more specific concerns. If you want to support your sore joints, help soothe a leaky gut or improve skin health, collagen-specific amino acids will likely be very helpful. To learn more about Collagen and Bone Broth visit or scan the QR code.


to our Community


aking your own natural skin care products from pantry staples offers a wide array of benefits, including less cost, less packaging, less chemicals, and customization. As a Holistic Nutritionist and Health Coach, I aim to reduce the toxic load on the body wherever possible, and cleaning up your beauty products is a great place to start. The skin is our body’s largest organ and it has the ability to absorb what we put on it, topically. Many chemicals like fragrance, parabens, sodium lauryl sulfate, and dyes found in our daily beauty products can lead to skin irritation and disruption of hormone balance. Alternatives like coconut oil, oats, plain yogurt, flowers and herbs from your garden, honey, apple cider vinegar, essential oils, cacao powder, ground flax seeds, olive oil, sea salt, and sugar are just a few of my favourite pantry staples that go from being edible to being food for your skin. These all have amazing benefits for the skin and hair, from reducing inflammation and soothing, to exfoliating and moisturizing. This holiday season, we might feel the need to focus more on self-care and giving gifts from the heart. My favourite kind of gift to give, and receive, is a homemade one. So much thought and love goes into those little packages and tiny jars of natural goodness.

DIY Skin Care Gifts BY JEN CASEY

DIY gifts are great to give as hostess gifts at holiday dinners, too, not to mention stocking stuffers for the natural beauty care lover. Gather some dried herbs, flowers, and some ingredients from your pantry, and settle in for an afternoon of fun and relaxation, as you mix up these two recipes. Tip: Always remember to include a little info on all the ingredients you used, plus directions for use. You can get creative with your packaging and labels, either by hand writing them, making them on the computer, or tucking the info into the top of the jar. Get festive with your ribbons and sneak in a jingle bell, sprig of rosemary, or snip of cedar to the outside of the jar.

JEN CASEY is is one of Nature’s Fare Markets’ nutritionists and certified health coach through Next Bite Nutrition Coaching. She focuses on holistic, dietfree approaches to weight loss and balancing hormones through nutrition and lifestyle. Check out the nutritionist schedule on page three and book your free appointment today at

27 | November/December 2021

CHOCOLATE OAT FACE MASK Oats are an excellent exfoliant and moisturizer, and help to relieve rashes. Raw cacao powder and raw chocolate are very stimulating for the skin and are rich in antioxidants too. Plus, chocolate is a mood booster—even when simply inhaled! Chamomile flowers are wonderfully soothing.

1 cup organic oats (or oat flour) 1 tbsp grated raw chocolate 1 tbsp raw cacao powder 1 tbsp dried chamomile leaves honey (needed when mixing mask) 1. Add oats to a blender or food processor and blend until the oats have turned into a fine powder. If using oat flour, go to next step. 2. Transfer oat flour to a small bowl and add the chocolate, raw cacao powder, and chamomile. Mix well and scoop into a small jar and secure with a lid. 3. Add a gift tag with ingredients and instructions for use. Consider including honey along as part of the gift. To use: Mix 1 tbsp of the face mask with 1 tbsp of warm honey. Massage into face and rinse off after 15 minutes.

ROSEMARY LAVENDER BATH SALTS Epsom salts are rich in magnesium, excellent for soothing tired muscles. Rosemary is invigorating and uplifting. Lavender is soothing and healing. This combo is a pleasure to the senses and makes a beautiful addition to a bath or foot soak.

1 cup Epsom salts 1 tbsp carrier oil (olive, grapeseed, jojoba, or apricot kernel) 5 drops lavender essential oil ¼ cup dried lavender ¼ cup dried rosemary 1. Add all ingredients to a large bowl. 2. Mix well and transfer into a large jar. 3. Add a gift tag with ingredients and instructions for use. You could also include a drawstring muslin bag or reusable tea bag, which will contain the dried flowers, preventing them from going down the drain and potentially clogging it. To use: Measure ½–1 cup bath salts into the bag and place in a warm bath.

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






Palmini Pasta


Opus Alcohol-Free Cocktails Would you like to celebrate this holiday season without alcohol? We love these handcrafted cocktails that are full of unique and authentic flavours but have 0% alcohol. Available in Gin and Tonic and Aperitivo Spritz.

This is a low carb alternative made out of highly nutritious hearts of palm. The resemblance to your favourite high carb dish is extraordinary—so much so, that some people believe they are eating the real thing! With such a low calorie and carb count, it’s a win-win.


EVIVE Meals If you like the EVIVE’s smoothies you will love the new plant-based meals too! Each flavour can be used alone as a soup or added to rice or pasta as a delicious sauce. All you have to do it pop out a puck, warm, and you’re good to go. Available in Bam Chili, Golden Curry, Mac Squash, and Tom Thai.


BISTRO Dinner for One: Gardener’s Pie



BrEAThe Kitchen Pies Hand-picked ingredients for plantbased pies full of flavour. Packaged in biodegradable boxes so that your convenience doesn’t come at a high cost for the world we all share. Frozen for freshness and easy storage so you can plan for an easy mid-week meal or work lunch.


Tuscan White Bean Salad with Lemon Basil Vinaigrette PLANT BASED & MADE WITHOUT GLUTEN

The Good Life CO N TRIB UTO RS


We give 5¢ to charity for each reusable bag you use. So far, the program has raised $108,757.34

Marzipan Milkshake Smoothie

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