The Good Life - Gourmet Gatherings

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THE

LIFE November & December 2023

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The Truth About Anti-nutrients 13

Clay Portrait Ornaments Craft 17

Give With a Sustainable Heart 27

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Magnesium Bisglycinate is Nature’s Serenity Mineral essential for all cells in the body Natural Factors Magnesium Bisglycinate is the most absorbable form available

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Contents

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good FOOD

good FEATURE

good HEALTH

5 Gourmet Gatherings

13 Nutritionist Notes: The Truth About Anti-nutrients

A collection of delicious gourmet appetizers and sweet treats that are sure to be a hit with everyone this season.

Recipes: Truffle & Pesto Artichoke Barbari Raspberry Habanero “Meatballs” Mushroom & Leek Quiche Smoked Salmon Tartare Spicy Maple Bacon Jam Scallops with Butternut Squash & Brown Butter Hazelnuts Chocolate Linzer Cookies Chocolate Date Bark

25 Take Your Pick: Roasted Veggies & Salads for Winter Recipe: Build a Roasted Veggie Salad

good SELF-CARE

19 Why are Autoimmune Diseases on the Rise?

21 Breathe Easy 23 Nutritionist Notes: Prepare Your Body & Mind for Winter: Prevent the Winter Blues

17 Clayful Faces: Clay Portrait Ornaments Craft 27 Give With a Sustainable Heart

IN EVERY ISSUE 4 Get the Good Stuff 30 New Good Stuff In-Store

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Our calendar NOVEMBER & DECEMBER 2023 LET ’S TALK: HOME COOKING

SALE

Personal Care Sale

The Guide to Meal Prep

Get hydrating, uplifting essentials for winter with 15% off all personal care.

Learn how to meal prep with Holistic Nutritionist Laura Spencer from Bonfire Nutrition. Discover which prepping techniques and tools are right for you and spark your joy for cooking.

Bonus Offer: Receive a $10 coupon when you spend $50 in personal care and aromatherapy.

See in store for details.

SPEAKERS: Laura Spencer WHEN & WHERE:

WHEN: November 3 & 4

November 18 | Vernon

WHERE: All Stores

SALE

LET ’S TALK: IMMUNITY

Keep Your Immune System Strong

Winter Warm-up Sale

At this in-person talk with Lorna R. Vanderhaeghe and Caitlyn Vanderhaeghe from KidStar Nutrients, learn about the vitamins and nutrients that are essential to helping your immune system function at its best.

Make your table merry and keep well all season long with 15% off storewide on vitamins and supplements, comfort foods and delectable treats.

SPEAKERS: Lorna R. Vanderhaeghe and Caitlyn Vanderhaeghe

WHEN: November 30–December 2 WHERE: All Stores

WHEN & WHERE:

November 8 | Langley November 16 | White Rock

MORE EVENT DETAILS:

naturesfare.com/upcoming-events

The health and well-being of our customers is central to our mission. We believe that learning how to live your healthiest life should be accessible to everyone.

That’s why our Wellness Talks are made available for free to everyone.

Missed an event?

Check out our YouTube channel to catch up. @naturesfaremarkets

Dates subject to change.

THE

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LIFE

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Marketing Director

Stephanie Thatcher

Content Manager

Chantelle Nuttley

Creative Director

Janna Payne

Copy Editor

Marilyn Fransen

November & December 2023

© 2023 Nature’s Fare Markets. The materials in this magazine are suggestions only.

Nature’s Fare Markets does not guarantee results.

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GOOD STUFF

Made in C�nad� Made in C�nad� SUPPLEMENT

SUPPLEMENT

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La Luna Soy & Coconut Wax Scented Candles

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good FEATURE

Gourmet Gatherings It’s that time of year again where we come together, share joy, and celebrate. When it comes to the holidays, it’s all about gathering around the couch or kitchen table—wherever the food is! So, which delicious appetizers and treats are on your must-have list this season? We’ve taken some of our favourite products and turned them into mouthwatering snacks and sweet treats, each paired perfectly with a non-alcoholic beverage. We’ve got something to delight every guest, and we’re pretty certain you’ll discover a few must-try items too. These are our holiday favourites!

Truffle & Pesto Artichoke Barbari VEGAN 1 pkg Truffala White Truffle Cultured Cashew Cheese 1 Saman Bakery Garlic Barbari Bread ¼ cup Benvolin Farm Pesto ¼ small red onion, thinly sliced 1 jar Native Forest Artichoke Hearts, sliced in half 1 pkg arugula fresh basil olive oil 1. Preheat oven to 400°F. Place bread on baking sheet.

2. Layer on with all toppings except arugula and basil.

3. Bake 8–10 minutes until bread is golden and cheese is melted.

4. Top with arugula, fresh basil and a drizzle of olive oil.

5. Slice and serve.

Drink Pairing

aēlo Aperitivo Spritz

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November & December 2023

FEATURED PRODUCTS

Truffala White Truffle Cultured Cashew Cheese

Saman Bakery Garlic Barbari Bread

Raspberry Habanero “Meatballs” VEGAN & GLUTEN-FREE 2 tbsp olive oil

1. Preheat oven to 400°F.

1 pkg Future Farm Plant-based Meatballs

2. Heat olive oil in a skillet over medium heat. Add frozen meatballs and cook until browned. Set aside.

1 jar SaltSpring Kitchen Co. Raspberry & Habanero Spread

3. Add jar of SaltSpring spread to skillet. Once spread is warmed through, add meatballs and mix until well coated.

chives, finely sliced red chilies, finely sliced

4. Transfer meatballs to a baking dish and bake, covered, for 30–45 minutes or until the sauce has thickened.

5. Garnish with chives and red chilies to serve.

FEATURED PRODUCTS

Future Farm Plant-based Meatballs

Drink Pairing

SaltSpring Kitchen Co. Raspberry & Habanero Spread

Olé Margarita

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Recipe created by Robin at Greens, Eggs and Yams

Mushroom & Leek Quiche VEGAN & GLUTEN-FREE Tart 1 cup brown rice flour ¼ cup oat flour ¼ cup arrowroot starch 1 tsp sugar 1 tsp psyllium husk powder ¾ tsp salt ½ cup Earth Balance Vegan Butter, cold 4–5 tbsp ice water

Filling 2 tsp oil of choice 1 leek, finely chopped 2 cups mushrooms, thinly sliced 2 garlic cloves, minced 1 pkg JUST Egg ¼ tsp salt ¼ tsp pepper 1 tbsp fresh thyme 2 tbsp nutritional yeast

Optional Toppings green onion sautéed mushrooms vegan Parmesan cheese

FEATURED PRODUCTS

JUST Egg

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Earth Balance Vegan Butter Sticks

Crust 1. Add brown rice flour, oat flour, arrowroot starch, sugar, salt and psyllium husk powder to a food processor and pulse to mix. Add 1" pieces of butter and pulse to mix.

2. Slowly add 4 tbsp ice water. If dough is crumbly, add 1 tbsp ice water.

3. Shape dough into a round disc.

Wrap in beeswax or plastic wrap and refrigerate 1 hour. Before using, let sit at room temperature about 10 minutes.

Filling 1. Preheat oven to 350°F. 2. Heat 2 tsp oil in a pan over medium heat. Add leeks and sauté for a few minutes. Add mushrooms and sauté until browned. Add garlic, thyme, salt, pepper and nutritional yeast. Cook 1 minute. Set aside.

3. Roll out the dough between two pieces of lightly floured pieces of parchment paper into a circle about ⅛" thick.

4. Transfer dough to a lightly greased 9" circular tart pan. Press the dough up the sides and firmly into the base.

5. Bake crust 5 minutes. Add mushroom mixture into crust. Shake the JUST Egg and pour over. Return to oven and bake until crust is golden and centre is set, 30–40 minutes.

6. Let cool before removing from pan.

To serve, top with chopped green onion, sautéed mushrooms and vegan Parmesan cheese if desired.

Smoked Salmon Tartare GLUTEN-FREE 2 pkg Simply West Coast Wild Smoked Sockeye Salmon, chopped finely 1 tsp lemon zest 1½ tsp lemon juice 2 tbsp capers 1 tsp caper brine 1 tbsp fresh dill, finely chopped 2 tbsp shallots, finely chopped 2 tsp olive oil 1 tbsp chives, finely chopped To serve 1 pkg Spread’Em Chives & Garlic Creamy Cashew Dip 1 pkg True North Baked is Best Crackers 1. Add salmon, lemon zest, lemon juice, capers, caper brine, dill, shallots and olive oil to a bowl and mix well.

2. Place in refrigerator for 10 minutes to allow flavours to marry. Top with chives.

3. Serve with Spread’Em Chives & Garlic Creamy Cashew Dip and True North Baked is Best Crackers.

Drink Pairing

Edna’s Collins with a cucumber slice

FEATURED PRODUCTS

Simply West Coast Wild Smoked Sockeye Salmon

Spread’Em Chives & Garlic Creamy Cashew Dip

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Spicy Maple Bacon Jam 1 lb bacon, cut into ½" pieces ½ cup coconut sugar ½ cup maple syrup 2 tbsp Okazu Spicy Chili Miso 2 tbsp unfiltered organic apple cider vinegar 1 tsp smoked paprika ¼ cup water 2 cups red onions, diced Paysan Breton Madame Loïk Whipped Fresh Cheese Haute Foods Crispy Garlic Chili Oil baguette slices 1. In a medium skillet over medium heat, cook bacon, stirring occasionally until crisp, 10–15 minutes.

2. Transfer bacon to a paper towel-lined plate. Retain 1 tablespoon of the bacon fat in the skillet.

3. Add onions to the skillet and cook, stirring occasionally until softened and caramelized, 15–20 minutes.

Drink Pairing

4. Reduce heat to medium-low. Add coconut sugar, bacon, water, apple cider vinegar, smoked paprika and maple syrup to the skillet. Cook, stirring occasionally, until thick, dark and jammy, 25–30 minutes.

5. To serve, layer whipped cheese, bacon jam and a drizzle of chili oil over toasted baguette slices.

Partake IPA

FEATURED PRODUCTS

Nature’s Finest Bacon

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Okazu Spicy Chili Miso

Paysan Breton Madame Loïk Whipped Fresh Cheese

Drink Pairing

ONES+ Sparkling Rosé

Scallops with Butternut Squash & Brown Butter Hazelnuts GLUTEN-FREE 1 pkg Clearwater Scallops, thawed 1 pkg KitsKitchen Butternut Squash + Ginger Soup ½ cup hazelnuts 7 tbsp Rolling Meadow Grass-fed Salted Butter 2 tbsp olive oil 1 tbsp fresh lemon juice salt to taste

4. Cook scallops, undisturbed, on one side for 2 minutes.

5. Flip scallops and add 2 tbsp butter.

Cook while basting with the butter, 1 minute or until cooked through.

Brown Butter Sage & Hazelnuts 1. Preheat oven to 350°F. Place hazelnuts on a baking sheet. Toast in oven for about 10 minutes.

fresh sage leaves

2. Transfer nuts to a clean kitchen towel and rub off skin. Coarsely chop nuts.

Soup

3. Melt 5 tbsp butter over medium heat in a skillet. Once the butter starts to bubble, add hazelnuts and sage.

Cook until butter begins to brown, 3–4 minutes.

1. Add soup to a saucepan over medium heat. Cook until thickened and reduced by half, about 30 minutes. Set aside.

Scallops 1. Preheat a cast iron skillet over medium-high heat.

4. Remove pan from heat and stir in lemon juice.

2. Pat scallops dry with a paper towel, season both sides with salt to taste.

Serve

3. When the skillet is hot, add a drizzle of olive oil and add the scallops. Do not overcrowd pan. You may have to do 2 batches.

FEATURED PRODUCTS

1. Spoon soup into the centre of a plate and top with scallops. Garnish with brown butter hazelnuts and sage.

Clearwater Scallops

KitsKitchen Butternut Squash + Ginger Soup

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Chocolate Linzer Cookies VEGAN & GLUTEN-FREE Cookie ½ cup vegan butter ¼ cup maple syrup ¼ cup + 2 tbsp Wild Tusker Coconut Sugar 1 tsp Watkins Baking Vanilla 1 ¼ cups Anthony’s Premium Cassava Flour ½ cup almond flour ½ tsp baking soda ⅛ tsp sea salt Chocolate Filling & Topping ⅔ cup vegan chocolate chips ¼ cup coconut milk icing sugar 1. Add the butter, maple syrup, coconut sugar and vanilla to a bowl. Use a hand mixer to blend.

2. Whisk the dry ingredients together in a separate bowl.

3. Add the dry ingredients to the wet ingredients and stir together with a large spoon until combined.

4. Shape dough into a round disc. Wrap in plastic wrap and refrigerate for 30 minutes. Before using, let sit at room temperature about 10 minutes.

5. Preheat oven to 350°F. 6. Roll out the dough between two pieces of lightly floured pieces of parchment paper about ¼" thick.

7. Use a Linzer cookie cutter to cut out equal amounts of base and top cookie pieces. Transfer the cookies to a parchment-lined baking sheet and refrigerate for 10 minutes. Gather scraps of the dough, roll again and cut until no dough is left.

Recipe created by Robin at Greens, Eggs and Yams

10. Let the cookies cool completely before adding the filling. Spoon a small dollop of the filling on each cookie base. Lightly press the top cookie on top. Refrigerate the cookies until the chocolate is firm.

11. Lightly sift icing sugar over cookies, if desired.

12. Store in a container at room temperature.

FEATURED PRODUCTS

8. Bake the cookies for 6–7 minutes until slightly golden on top. Let cool.

9. Make the chocolate filling: Add chocolate and coconut milk to a small pot. Melt over low heat, stirring frequently until smooth. Let the mixture cool completely. Set aside.

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Anthony’s Premium Cassava Flour

Wild Tusker Coconut Sugar

Watkins Baking Vanilla

Chocolate Date Bark VEGAN & GLUTEN-FREE 4 cups pecans 20 Medjool or Mazafati dates 1 pkg vegan chocolate chips ½ cup Patience Fruit & Co. Bursting Blend Whole Dried Fruit 1 tbsp Maldon Sea Salt Flakes 1. Spread out 3 ½ cups of pecans onto a parchment-lined baking pan with the flat side down.

2. Slice each date in half and remove the pit. Place the dates cut side down over the pecans to create a solid layer.

3. Melt the chocolate. Drizzle the chocolate evenly over the pecans and dates covering them completely. Use a spatula to smooth.

4. While the chocolate is still soft, sprinkle the dried fruit blend, remaining pecans and sea salt over the chocolate.

5. Refrigerate until firm, 15–20 minutes.

6. Break or cut the bark with a sharp knife into pieces.

FEATURED PRODUCTS

Azin Foods Mazafati Organic Dates

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good HEALTH

NUTRITIONIST NOTES

The Truth About Anti-nutrients Written by Lisa Kilgour, rhn

Anti-nutrients, like phytic acid and lectins, have been all over the media in the last few years.

Maybe you’ve even seen some fear-mongering about how they’re ruining your health. But is it really that black and white?

(Spoiler alert: Absolutely not.)

What are Anti-nutrients Anyway?

L

For instance, too much phytic acid can bind to these minerals, making them less available for your body to use. Excessive oxalates could contribute to kidney stone formation, and high levels of goitrogens might mess with your thyroid function.

Plants are pretty clever. They can’t move, so they’ve developed ways to hitch a ride with animals by making their seeds irresistible. Once eaten, these seeds pass through the digestive system, thanks to anti-nutrients that inhibit digestion. Eventually, they’re “dropped off” somewhere new, ready to grow into a new plant.

It’s really quite ingenious.

But you’d have to consume a lot of these foods, mostly in their raw form, for these effects to be significant. What’s important to remember is that the foods containing these anti-nutrients— think vegetables, fruits, nuts, seeds, beans and grains—are also the most nutrient-dense foods in our diet. So, steering clear of anti-nutrients entirely means you’d also be missing out on some of the most nutrient-rich foods you could be eating.

et’s start by getting to know these food “enemies”.

Anti-nutrients are naturally occurring compounds found in plants. But anti-nutrients aren’t evil. In fact, they serve a purpose.

The Anti-nutrient “Scare”

The reason some experts are warning you against anti-nutrients is that consuming too many of these compounds can interfere with the absorption of essential nutrients like calcium, iron and zinc, potentially leading to deficiencies over time.

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So, while it’s good to be aware, there’s no need to hit the panic Continued on page 15

| PRO PLANT POWER |

Where are anti-nutrients found?

Phytic Acid Found mainly in grains, like oats, phytic acid can inhibit nutrient absorption. But you can outsmart it.  Soaking grains like oatmeal overnight can significantly reduce phytic acid levels. Cooking also does the trick. So, unless you’re on a 100% raw food diet, phytic acid shouldn’t be a major concern.

Lectins Oh, lectins—the star of The Plant Paradox and the reason some people are scared to eat a bean, grains and many nuts.  Cooking, fermenting and sprouting the foods that contain lectins neutralizes them. That’s right, just cook ‘em! Steam your veggies, cook your beans and you’re good to go.

Oxalates Found in foods like spinach, rhubarb and beet greens, oxalates can bind to minerals like calcium and form crystals, which some believe could contribute to kidney stones.  Cooking can reduce oxalate levels, but not eliminate them completely. Reduce your high oxalate foods if you’re dealing with kidney stones, but otherwise most people tolerate them just fine.

Vegan

Gluten-Free Non-GMO Low Carb Local

Tannins These are found in tea, coffee and some fruits like grapes and berries. While they can inhibit the absorption of certain minerals, especially iron, they also have amazing antioxidant properties.  Instead of avoiding tannins altogether, consider taking your iron supplement away from your morning cup of coffee or tea.

Goitrogens These are found in cruciferous vegetables like broccoli, Brussels sprouts and cauliflower. They can interfere with iodine uptake in the thyroid gland, potentially leading to goiters and hypothyroidism. But you’d have to consume a massive amount for this to be a concern, and steaming or cooking reduces their potency.  Avoid excessive amounts of raw cruciferous veggies if you have a thyroid issue, but don’t avoid them entirely—your liver loves this family of veggies!

Protease Inhibitors Found in foods like soybeans, wheat and barley, these inhibitors can interfere with protein digestion by inhibiting enzymes.  Cooking and fermenting can deactivate most protease inhibitors.

Saponins These are found in legumes and some vegetables. While they can interfere with nutrient absorption, they also have antioxidant and immune-boosting properties.  Cooking can reduce their anti-nutrient effects.

Did you know: we make our own Vegan Dark Chocolate in-house!

Perfect healthy gift for the holiday season!

Check out our Gluten-free and Vegan breads, bars, cookies and granolas

glutenull.com

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SPROUT PREP

Cooking Brussels sprouts reduces the potency of goitrogens, an anti-nutrient found in cruciferous vegetables.

button. And let’s not forget, we’ve been coexisting with these compounds for ages. Our ancestors didn’t have social media, but they knew how to prepare foods in ways that minimized these anti-nutrients. Many cooking and soaking techniques (that you might already be doing) remove these anti-nutrients from foods.

Let’s Stop Overcomplicating Healthy Eating

The key takeaway here is not to stress out about anti-nutrients. In the grand scheme of things, they’re just one small piece of the nutrition

puzzle. Most of these compounds are reduced or deactivated through cooking, soaking or fermenting, and many also have health benefits.

We’ve got to stop making the journey to health more confusing than it needs to be. There’s no need to avoid whole food groups or stress over every little compound.

So, go ahead, enjoy your grains and beans, and let’s embrace the complexity of food without making it a complicated relationship. Because, let’s be real, life’s too short for that.

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

Talk 1-on-1 with a Nutritionist

Book your FREE 30-minute appointment today. Scan or visit naturesfare.com

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good HEALTH

Your Adrenal Support Plan Written by Purica

Balanced adrenals get you out of the ruts of exhaustion and into increased natural energy levels.

Y

ou know who has a tough job these days? No, we’re not talking social media moderators or helpless security guards during a massive department store holiday sale (well, they do too)—but our adrenal glands.

Situated above the kidneys, the adrenals produce hormones that regulate many functions in the body: blood pressure and blood sugar levels, growth, metabolism, reproduction, the sleep/wake cycle and, of course, stress.

When the adrenals get the signal from the hypothalamus and pituitary glands that there’s some need for that all too familiar stress response, they diligently go to work, making cortisol—the stress hormone— and pumping it straight into our bloodstream.

and our system return to an all too important baseline of rest and restore. This stress cycle—which only creates more of itself—is one we want to get off.

To answer this problem, PURICA offers Adrenal Support (also known as ‘Vitality’). Its synergistic combination of ashwagandha, chaga and cordyceps mushrooms helps balance adrenal levels, lowers stress responses, settles the HPA-D (hypothalamic-pituitary-adrenal axis dysregulation), clears out the harmful byproducts of stress in the body thanks to its antioxidant properties, provides lifesaving cardiovascular support, and increases natural energy levels in the form of higher oxygen absorption and ATP (Adenosine triphosphate) levels.

Something else we love about it is how this unique formula makes it This is a good thing—if we actually easier to get out of the ruts of exneed the adrenalin—in short bursts; haustion, reactivity and irritability, but so many in the modern world low motivation and harmful lifeare living with the stress button style choices we can easily fall into stuck in the ‘on ‘position. It’s not when our adrenals are constantly allowing us to complete the stress firing. It allows us to come back response, discharge its effects in into a natural balance and make the our system, let the adrenals relax

necessary lifestyle adjustments that support health, and sustainable energy levels, without the habitual stress spike and ensuing crash; or being chronically stuck with low energy and motivation altogether.

Lifestyle adjustments like dietary shifts, getting to bed around 10 pm for better sleep, time in meditation or prayer, bodywork, walks in nature, and simply shutting everything down for periods of time, create new patterns of well-being, making it so our poor adrenals don’t have such an exhausting gig.

We don’t want them to go on strike one day. They’re part of a union, with the rest of your body. The only way to negotiate with the adrenals is to support them through healthy choices and a supplement like Adrenal Support.

May you know a mind and body at ease, free and clear.

Scan code to learn more about Purica Adrenal Support.

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good SELF-CARE

Clayful Faces CLAY PORTRAIT ORNAMENTS CRAFT Created by Jen Kossowan Turning the faces of your favourite people into the most adorable clay ornaments? Yes please! These DIY clay portrait ornaments require a package of air dry clay, absolutely no baking or firing, and just a few other basic supplies from around the house.

Make this craft at home with your kids, in your classroom with your students or by yourself one evening with a cuppa and a favourite show (sounds pretty delightful, doesn’t it?)

WHAT YOU’LL NEED air dry/hardening clay* old kitchen towel small rolling pin clay tools (butter knives, ice pop sticks and toothpicks work well)

acrylic paint (red, yellow, blue, black and white) paintbrushes black permanent marker (optional)

small dish of water

decoupage medium or a clear coat (optional)

parchment paper, wax paper or silicone mat

wooden beads (optional)

string or twine

drying rack *DAS brand air dry modelling clay is a favourite as it’s all natural, non-toxic and made of biodegradable ingredients. One 35.2 oz package of clay will make around 24 portrait ornaments, depending on size and thickness.

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Shape the head.

Draw in the details.

Poke a hole for hanging.

Add facial features.

Paint.

Thread with string.

Make clay portrait ornaments 1

PREP Protect your work surface one scored side with a small amount from the sticky clay by laying out of water then gently but firmly press parchment paper, wax paper or a the feature onto the head. Use a silicone mat. This will also make your finger dipped in a bit of water to clay creations easier to move and smooth the edges. makes clean-up a breeze! Set out a 5 FINAL TOUCHES Go over the small dish of water. piece with dampened fingers to 2 FORM BALLS Pinch off equal-sized smooth down any edges or cracks. chunks of clay and roll them into Wet your fingers more as needed. balls. (Estimate the sizes or use a 6 ADD A HOLE Use a tool or kitchen scale for more precision.) bamboo skewer to poke a hole near Loosely wrap the prepared clay balls the top centre of the ornament. in a damp towel to prevent the clay Position the hole not too close to the from drying out. edge and big enough to account for 3 SHAPE HEADS Press a clay ball onto your work surface to form a flat disk—this will be the head. Adjust the edges until the shape is how you like it.

4 ADD FEATURES Use smaller bits of clay to sculpt features like eyes, eyebrows, a nose, a mouth, ears, cheeks and hair. This is important: before adding a feature to the head, use a toothpick or other tool to score/scratch lines or X’s onto the back of the feature plus the area where it will be attached. Dampen

8 DECORATE Use red, yellow, blue, black and white paint to mix any colour you need. Paint the head with one or two thin layers, allowing each layer to fully dry between coats.

Use a permanent marker to add any details or outline.

9 FINISH COAT For long lasting colour, coat the ornament with a layer of decoupage medium or clear coat. Brush on using a dabbing motion. Do a test spot first to ensure the paint and/or marker doesn’t smudge. Allow to dry completely.

10 STRING Thread about a 4 inch length of string or twine through the 7 DRY Carefully transfer the ornament hole of each ornament. Knot the two to a drying rack and place in a wellends together. You can add wooden ventilated area. Let dry untouched beads to the strings for an added overnight. The next day, gently flip touch if you wish! each ornament over and allow to dry overnight again. The ornaments 11 USE Decorate a tree, string are fully dry when they are uniform together to make a decorative in colour with no darker spots. If garland, adorn a gift or allow them any parts fall off during the drying to be the gift themselves. (Imagine process, don’t worry! Use school or gifting grandparents with a set of craft glue to reattach the part once ornaments depicting each of their the ornament is fully dry. grandkids? The sweetest!) some shrinkage as the clay dries.

Jen Kossowan is a kindergarten and grade one teacher and a mom to two gorgeous kids. She’s passionate about education, loves a good DIY project, and can often be found in the kitchen whipping up something delicious. She started Mama.Papa.Bubba. on a whim while living in the Middle East and has been sharing recipes, activities, and travels online ever since.

Learn more: mamapapabubba.com | IG: @mamapapabubba

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good HEALTH

Why are Autoimmune Diseases on the Rise?

We wake up in the morning and fall asleep at night revising endless to-do lists. We fit in one more chore, one more meeting, one more errand. We run out of day and pick up lunch instead of fixing that salad. As daily stressors and consuming more processed foods and food additives take a toll, rates of autoimmune diseases are rising in Western society.

Can we eat, sleep and breathe our way back to better health?

F

or many, one of the warning signs of an autoimmune disease is feeling utterly exhausted all the time.

However, in our modern world, where productivity is so prized and uncertainty is the norm, fatigue is pretty common. Some experiencing autoimmunity also get muscle aches and joint pain. Others feel warmth and swelling, even fevers.

Rashes can appear. Breathing can be a struggle.

With such a range of symptoms that could easily get brushed off as signs of other, smaller health issues, it’s easy to see why autoimmune diseases can go undiagnosed for so long.

More and more of us are listening to the body’s warning signs and taking

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charge of our health. With new research suggesting our environment could be the culprit behind autoimmune diseases, many are taking heart in knowing that the trigger can also point to the remedy.

What is an autoimmune disease?

The body’s immune system really is a force. At the first sign of dangerous invaders, the body fights and fends off everything from bacteria and viruses to parasites and environmental toxins. Its weapon?

Inflammation and swelling.

When the immune system stops being able to tell the difference between invading microorganisms and the body’s own healthy cells, it can self-attack and set off its inflammatory defenses on tissue and organs.

Some of the more common autoimmune disorders include irritable bowel disease (IBS), celiac disease, Graves’ disease, rheumatoid arthritis (RA), lupus, type 1 diabetes, Hashimoto’s disease and multiple sclerosis (MS). Across autoimmune disorders (and more than 100 have been identified), the short of it is this: The immune system turns on healthy tissue.

How can diet trigger autoimmunity?

Cases of autoimmune diseases began to rise 40 years ago. It’s estimated that around the world, cases are rising between 3% and 9% every year. Research is pointing to environmental factors ranging from stress, sleep disturbance and smoking to low vitamin D levels and low mental health. One of the biggest

factors, though, is changes to diet, and, specifically, fast food.

While fast food is great for convenience, it’s not great for fibre intake or the gut. A diet heavy in processed foods (and those other stressors) can affect your microbiome—the microorganisms that play a big part in how the body carries out important functions, like immunity. In fact, about 70 per cent of the immune system lives in the gut. Studies suggest microbiome changes are triggering the immune system to self-attack organs and tissues.

Food allergies can also set off autoimmune diseases. If foods can’t be broken down properly, strands of protein can actually permeate the wall of the gut. Since those protein strands no longer resemble food, the body sees an invader and attacks.

Over time, this can lead to ‘leaky gut syndrome’ and it wreaks havoc on digestion and absorption. Chronic indigestion weakens the immune system, causes allergies and then leads to autoimmune disease.

fish. Taking in more foods rich in essential fatty acids (EFAs)—cold water fatty fish, nuts and seeds— can help the stomach slowly empty and strengthen membranes.

Focus on getting more kinds of good bacteria in the gut. Probiotics and prebiotics (high-fibre foods that feed probiotics) can revive the cells that maintain immune tolerance (T-cells) and suppress autoimmunity. Curcumin, which has so many health benefits, can also stimulate T-cells, and is often recommended to support those with MS and RA.

In fact, several herbs are effective at helping to manage autoimmune disorders. Amino acid glutamine supplements can also support gut barrier dysfunction. Licorice and Siberian ginseng stimulate your body’s natural defenses, so they’re a go-to for supporting and sustaining the immune system. Licorice is a potent antiviral and it also regulates gastric secretions and relieves inflammations. Siberian ginseng helps the body resist attacks that Food additives, gluten, non-steroidal can come from viruses and toxins. anti-inflammatory drugs (NSAIDs) As adaptogenic herbs that help the such as aspirin, and small intestinal body adapt to all kinds of physicbacteria have also been found to al and emotional stresses, both contribute to a ‘leaky gut’— and licorice and Siberian ginseng are changes to intestinal permeability especially helpful if you’re trying to have been linked to MS, celiac disovercome an autoimmune disorease, type 1 diabetes and RA. der in the face of other stressors at home or at work.

How can foods and supplements help you balance and heal?

Fortunately, anti-inflammatory foods and supplements can go a long way in healing the gut barrier and improving the gut microbiome—and, ultimately, regaining immune tolerance.

First, avoid the foods that are known to be inflammatory: gluten, food additives and sugar, which also suppresses the immune system.

Whenever you can, avoid processed foods and look to cook meals at home with nourishing fresh fruits and veggies, grains such as oats, brown rice and barley, and eggs or

And then, sleep and mindfulness

In the wake of stresses and tasks, it’s often our sleep that suffers.

Since sleep plays such a big role in a healthy immune system and since sleep loss can activate inflammation, take care to get a good night’s rest. Disturbed sleep can increase the risk of several autoimmune diseases.

Enjoying activities that reduce stress and promote well-being (hot yoga anyone?) can also contribute to your overall wellness and immunity.

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good HEALTH

Breathe Easy From battling wildfires to dealing with respiratory illnesses, our lungs have been through a lot this year.

Taking a deep breath is the foundation of our physical well-being, as it allows oxygen to nourish our cells while getting rid of carbon dioxide. Not only that, but it also helps protect us against harmful bacteria and viruses.

As we bid farewell to fire season and enter cold and flu season, let’s prioritize the health and healing of our respiratory system to ensure it functions at its best.

PROTECT & PREVENT CURCUMIN This anti-inflammatory effectively reduces airway obstruction, making it a beneficial remedy for alleviating the effects of prolonged exposure to pollutants or for those who suffer from asthma or seasonal allergies.

ANTIOXIDANTS Increase intake of antioxidants, especially vitamin A which plays a vital role in maintaining the health of the respiratory system, safeguarding it against potential harm caused by smoke particles.

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November & December 2023

ELECTROLYTES Stay properly hydrated with electrolytes, which are essential minerals necessary for cellular hydration. This optimal hydration promotes proper functioning of the body.

N-ACETYL CYSTEINE NAC helps protect the lungs from toxins and can relieve symptoms of respiratory conditions by acting as an antioxidant and expectorant, loosening mucus in your air passageways. As an antioxidant, NAC helps replenish glutathione levels in your lungs and reduces inflammation in your bronchial tubes and lung tissue.

SOOTHE & TREAT

NORWEGIAN Crispbread

RESPIRACTIN This helps you breathe easy—fast!

Safe and effective, RespirActin is made from a treasured 150-year-old formula that goes to work immediately to help relieve symptoms of allergies, asthma, hay fever and respiratory irritation, bringing the respiratory system back into balance.

SUROBREATHE This is great for relief of seasonal or environmental allergies, and sinus and chest congestion. It also helps asthma sufferers. It works by quickly relaxing bronchial passages, clearing mucous and opening airways. It soothes and heals inflammation and irritation.

HEATHOLOGY LUNG-FX This works by providing antioxidant support while at the same time working as an expectorant to help eliminate excess mucous from the upper respiratory passages.

perfect as a sandwich!

Try it with smoked salmon or homemade guacamole

SEE MORE GREAT IDEAS:

sigdalbakeri.com LUNG & COUGH SYRUP Harmonic Arts Lung & Cough Syrup may help ease upper respiratory symptoms and improve deep breathing.

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good HEALTH

NUTRITIONIST NOTES

Prepare Your Body & Mind for Winter:

Prevent the Winter Blues Written by Kelly Aiello, rhn As the days shorten and the temperature drops, many of us enter winter with mixed feelings. While the season brings cozy vibes, comfy sweaters and hot cocoa, for many it’s also a period of low energy, mood swings and challenges like the “winter blues”. However, winter doesn’t have to bring you down. Following these mood-supporting strategies can prepare your body and mind to thrive so you can confidently embrace the season and make the most of this unique time of year.

INCORPORATE MOOD-BOOSTING FOODS

I

ncorporating the proper nutrients into your diet, making seasonal food choices and combining the right foods can support your emotional and physical well-being during the colder months.

reduce symptoms of depression.

These fats are essential for brain health, reduce inflammation and help mitigate the winter blues.

• Include Lean Protein: Protein is crucial for maintaining muscle mass and supporting immunity.

Protein can also keep you full and curb unhealthy (sugar) cravings.

• Eat Seasonal Produce: While selections may be limited compared to other seasons, you can still find ample nutrientrich options such as kale, sweet potatoes, carrots, Brussels sprouts, winter squashes and seasonal fruits like apples and pears this time of year. These foods provide essential vitamins, minerals and antioxidants that support immune health and overall well-being.

• Embrace Whole Grains: Whole grains like oats, quinoa and brown rice, as well as ancient grains like farro, buckwheat and einkorn, are excellent sources of complex carbohydrates and fibre.

They provide sustained energy, support mood regulation, aid digestion and keep you feeling full and satisfied.

• Incorporate Healthy Fats: Omega-3 fatty acids found in wild fatty fish like salmon, walnuts and flaxseeds can improve mood and 23

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November & December 2023

• Indulge in Dark Chocolate: Dark chocolate contains moodenhancing compounds and, of course, tastes delicious!

Food Combinations for Mood Support

Although these foods are each beneficial, combining them can be a game changer!

Rather than reaching for chocolate cake to boost your mood, pairing protein with a complex carb will naturally increase serotonin levels to improve mood in a healthier, more sustainable way.

Mood-Boosting Foods Chicken with sweet potatoes Wild salmon with brown rice Eggs with whole-grain toast Protein shake with berries

Why? Protein breaks down into amino acids like tryptophan.

Tryptophan needs the sugar from complex carbohydrates to mobilize it and increase its chance of crossing the blood-brain barrier, where it’s converted into serotonin—our “Happy Hormone.”

HARNESS THE POWER OF SUNLIGHT

STRESS SUPPORT Practicing stress-reduction techniques is another way to help you stay centred during winter, and thrive.

• Plan Ahead: The holiday season can bring stress and overwhelm, so make a to-do list and start early to avoid lastminute rushes.

• Delegate and Seek Help: Don’t try to do everything yourself— share responsibilities and ask for help when needed.

• Practice Time Management: Manage your time effectively by prioritizing tasks, setting realistic goals and learning to say no when necessary.

• Relaxation Techniques: Incorporate deep breathing, progressive muscle relaxation, visualization exercises and other relaxation techniques to stay calm.

• Limit Screen Time: Excessive screen time, especially when you are constantly bombarded by news and social media, can increase stress and anxiety.

Set boundaries and consider a digital detox.

Shorter days during winter months decrease our exposure to natural sunlight, which can lead to a vitamin D deficiency. Vitamin D is crucial for mood regulation, regulating the body’s internal clock and boosting the production of serotonin.

Boost Vitamin D Levels Spend time outdoors during daylight hours, even if only for short walks Take a vitamin D supplement Consume vitamin D-rich foods like fatty fish, fortified dairy products, egg yolks and mushrooms

SLEEP SUPPORT As the nights lengthen, honouring our body’s natural circadian rhythm and need for increased sleep is essential. Following are a few ways to help you prioritize a good night’s sleep so you can wake refreshed and ready to face the day.

• Create a Sleep-conducive Environment: Ensure your bedroom is calming and comfortable, typically between 15–20°C. Invest in a good mattress, humidifier and blackout curtains to eliminate light disturbances.

• Establish a Sleep Routine: Going to bed and waking up at the same time every day, even

on weekends, helps regulate your body’s internal clock. And be sure to avoid large meals and caffeine close to bedtime.

• Limit Evening Screen Time: Blue light emitted by screens can interfere with your sleep cycle. Avoid screens for at least an hour before bedtime and engage in relaxing activities like reading or a warm bath instead.

• Relaxation Techniques: If you find falling asleep difficult due to stress or anxiety, consider different relaxation techniques or herbal teas to calm your mind before bed.

Bottom Line

Following these mood-supporting tips can help prepare your body and mind for winter. And taking care of your physical and mental well-being is essential—no matter the weather.

So do your best to stay healthy and happy all winter long!

Kelly Aiello, rhn is one of our nutritionists and her mission is simple: to help people live a happier, healthier life. As a registered holistic nutritionist (RHN) and Amen Clinics Certified Brain Health Coach, Kelly brings a wealth of expertise in holistic and alternative health.

Learn more: happihuman.com

Talk 1-on-1 with a Nutritionist

Ready to take charge of your wellness?

Book your FREE 30-minute appointment today.

Scan or visit naturesfare.com

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good FOOD

TAKE YOUR PICK

Roasted Veggies & Salads for Winter In the summer, salads are stacked with bright, crisp vegetables like cucumber and cherry tomato medleys that cool the body and make the most of seasonal harvests.

Winter veggies, on the other hand, are filling, hearty and help warm our bodies from the inside out. Eating with the seasons is a helpful way to maintain wellness and try new recipes loaded with fresh, colourful and nutrient-dense pickings.

Roots & Gourds Winter Greens The dark green veggies of winter have a nutritional profile that makes other vegetables green with envy (mind the nutritionist pun!). Kale, chard, Brussels sprouts, collards, rapini and cabbage are all nutritional overachievers providing an alphabet of nutrients and antioxidants.

When purchasing winter greens, the greener the better! Avoid any that are beginning to yellow.

The centre rib of leafy greens can be bitter and on the tough side, so it’s best to remove it before cooking. Squeezing and massaging the greens for about a minute, or until tender, releases enzymes that reduce bittertasting compounds.

Steaming or a quick sauté will maintain the texture and nutritional value, rather than boiling.

ACE MEAL PLANNING THIS WINTER

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1

Eat less raw food.

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

November & December 2023

2

Root vegetables and squash are about to have their moment. Offering rich flavours, warmth and comfort, some of the season’s best-loved veggies include parsnips, potatoes, onions, carrots, beets, rutabaga and squash.

Store potatoes and onions separately from other veggies in a cool, dry and dark place.

Squash and humidity do not mix.

Store in a cool, dark and wellventilated place.

Carrots and parsnips do well in the crisper drawer of the fridge with the humidity control set to the lowest setting.

Indulge in root vegetables, winter squash and kale.

They take longer to break down and keep our blood sugar stable.

3

Add probiotics, like sauerkraut, to produce beneficial enzymes.

| RECIPE |

Build a Roasted Veggie Salad

toppers crunch

Salads are one of the most delicious ways to move away from fresh, cooling foods to fresh, warming meals.

Roasting winter veggies helps boost flavour and brings out their natural sweetness, while giving your digestion a break.

Breaking down raw produce is work, so this way, the body can focus on nourishing itself.

dressing protein

winter veggies

With endless combinations, the basics are the same when it comes to building your bowls. Meal prep, however, is essential.

1

Base

2

Winter Veggies

1 to 2 kinds

roasted, sautéed steamed, raw

base

quinoa, brown rice, bulgur, couscous, farro, millet, barley, buckwheat, Kamut, freekeh, rice noodles, soba noodles, lentils cauliflower, broccoli, carrot, squash, fennel, cabbage, beet, mushrooms, spinach, Swiss chard, kale, collards, sweet potato, apple, pear

2 to 4 kinds

3 4 5

Protein

6

Toppers

fresh herbs, hot sauce, grated cheese, yogurt, sliced green onion, citrus zest, drizzle of honey, microgreens

7

Get Funky

kimchi, sauerkraut, pickles, hot peppers, veggies

1 kind Dressing 1 to 2 kinds Add Crunch 1 to 2 kinds

beans, egg, tofu, tempeh, fish, chicken, turkey, beef vinaigrette, hummus, pesto, salsa, flavoured olive oil, prepared dressing roasted nuts (walnuts, almonds, pecans, cashews), toasted seeds (pumpkin, sunflower, sesame), crispy chickpeas, crispy beans, hemp hearts, flax seeds

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good TO THE EARTH

 Gifts wrapped using the furoshiki method reduce wrapping paper waste.

Give With a Sustainable Heart Let ethics be your guide this year with socially conscious, philanthropic or eco-friendly gifts. When you gift with a kind and sustainable heart, you choose to do no harm and, chances are, you’ll save money, too.

Stand on Higher Ground

B

efore you shop, consider your criteria for sustainable gift-giving that fits your values.

• Do you want to buy local? Give something you made? Regift, repurpose or give an experience?

• Will you choose products made with organic ingredients or renewable or recycled materials?

• Should you donate to a notfor-profit organization to help others? A nature conservancy

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November & December 2023

to protect fragile ecosystems or species, or support for people displaced by climate change?

• How will you wrap or present your gift?

Talk to your family and friends for ideas; support and encourage others to join you. Instill a spirit of fun and creativity to expand your sustainable community.

Creative Licence

There’s nothing like a special, handmade gift to show you care: • Kitchen crafts Bake cookies, bars or loaves.

Make preserves, salad dressings, flavoured oils or your special granola combo.

Bake freezable casseroles, soups and pies in a reusable container or assemble the ingredients and the recipe for a favourite dish.

• Handmade crafts Make your own or support a local maker with a knitted scarf, soap or jewelry. Try making beeswax food wraps or a decorative, punched tin can with a soy candle for a unique, outdoor lantern.

• Personalized gifts Create a beautiful card, photo album or a print booklet of your favourite recipes.

• Homemade beauty Make your own natural beauty products: essential-oils bath salts (paired with a loofah), soap, lotion, or lip balm.

If half the employed population spent $150 a month a local business, it would put $161 million back in the BC economy, every month.­

Buy Local

Support a local maker or independently-owned store to keep the closeto-home economy thriving and reduce the environmental impact of long-distance transportation.

• Craft markets for under-oneroof inspiration for everyone on your list • Craft brewers and distillers offering seasonal flavours for thoughtful house gifts • Customized gift baskets; stuffed with made-in-BC treats like jams and chutneys, wine and cheeses, tucked into a re-purposed or thrifted basket • A wild garden: packets of native wildflower seeds in a pretty ceramic pot or a tree planted in someone’s name

Wrap it up

Present gifts in thoughtful ways:

— LOCOBC

Regift

Regifting is the practice of giving a gift that you have received to someone else. While some consider re-gifting to be impolite, it is a way to save money and reduce waste when done with thoughtful guidelines: • Receive all gifts with gratitude and, if it’s not for you, consider who would love it.

• Put it away for at least six months. Write a tag identifying who gave it to you and when, so that you don’t give it back to the recipient or to someone in the same social circle.

• Only regift items that are in excellent condition.

• Remove tags or packaging that could reveal the gift’s original source.

• Practice furoshiki, a traditional Japanese method of using fabric to wrap and carry gifts. Try a scarf, t-shirt, tea towel or socks for a gift within a gift.

• Choose recycled gift wrap made of kraft paper, sustainable bamboo or hemp, or make your own paper from scraps.

• Fill reusable containers like canisters, jars, baskets or boxes.

• Trim with natural elements like pinecones and twigs. Choose reusable, recyclable paper, silk or cotton ribbon.

• Make your own tags from old Christmas cards.

• Invest in quality decorations like glass bulbs versus colour-trendy plastic baubles.

Gift Thrift Thrift stores are full of affordable pre-loved gift ideas.

Shop smart for great gifts.

Thrift

Thrifting is a treasure hunt for kind- Chalk it up to Experience to-your budget gifts, and a way to Give a meaningful memory: support a local, non-profit com• Theatre, concert, movie or munity organization. Look for: sporting event tickets • Old music books, magazines, • A well-being-themed class: maps, scarves and tea towels for cooking or crafts, singing, gift wrap dancing or fitness, a second • Vintage glassware and dishes, jars, baskets for kitchen craft gifts • Décor for home and garden • Clothing and accessories • Artwork and craft supplies • Books, toys and games

Check out online local Buy Nothing groups or marketplaces to find free or affordable items.

language or gardening skills • An audio book membership • An outdoor adventure: a hike, a cycling tour, a midnight stargazing picnic

Shop early before the season gets busy. Even better, try looking for special finds throughout the year.

• Carefully inspect all items for damage or stains before you buy an item.

• As soon as you get home, place clothing or linens in the freezer for two or three days to kill any bugs, viruses and bacteria.

• Wash any clothing. Add a little vinegar to the rinse water to dispel any lingering odours.

The average Canadian family spends about $1,100 on Christmas gifts each year–more than they planned.

—STATISTA.COM, 2021

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Sustainable gifts are designed to have minimal impact on the environment and to support the well-being of people and communities. They are: environmentally friendly; socially responsible and ethically produced.

Organize a way to gather and save wrap and ribbons, as gifts are being opened.

Toss it—or not!

Most gift wraps, bags, bows, ribbons and cards are not recyclable because they are coated with glitter, foil and chemicals like polyethylene, polypropylene and shiny laminates.

Are you a wishcycler? Someone who tosses something in the recycling bin hoping it will be recycled. That hampers the recycling process, and these materials will end up in the landfill.

SOURCES https://www.statista.com/statistics/1280559/christmas-spending-costa-canada/ https://www.locobc.ca/cpages/home https://www.realsimple.com/holidays-entertaining/gifts/eco-friendly-wrapping-paper

DAIRY FREE

Tape, made of petroleum-based plastic, is not recyclable. Remove it before putting paper and boxes in the recycling bin.

Choose colourful washi tape made of renewable plant-based fibres like hemp. It can even be peeled off and reused.

https://www.afandpa.org/news/2018/how-recycle-paper-during-holiday-season https://canyouthrowitaway.com/can-you-recycle-tape/ https://www.japanvault.com/washi-tape-what-is-washi-tape-how-do-you-use-it/

CHEESY GOODNESS

New

GOOD STUFF IN-STORE

Bro Dough

OUR BISTRO

Introducing a guilt-free twist on your favourite childhood snack—plant-based, protein-packed, and gluten-free cookie dough bites! Indulge without compromising on taste or health.

Chaga Cinnamon Roll Smoothie Get your daily dose of protein and immune support with this mouthwatering cinnamon roll smoothie.

Made with love, it’s packed with the goodness of chaga mushrooms, almond milk, Greek yogurt, rolled oats, banana, dates, vanilla and cinnamon.

Udderly Ridiculous Goat’s Milk Ice Cream

Plant Up Bites Indulge in the mouthwatering flavours of vegan shawarma and vegan butter chicken encased in crispy, chewy dumpling dough. These scrumptious little dumplings are a must-try, whether air fried or pan fried.

Indulge in the creamy goodness of gourmet goat milk ice cream, crafted with love from the zany herd on their family farm in Oxford County, Ontario.

Packed with vitamins, enzymes, and protein, it’s a deliciously digestible treat that’s lower in lactose and allergenicity.

Available in six flavours.

Made in Canada House of Yee Chicken Dumplings

Ovino Sheep Yogurt

Made in Canada

Thick and creamy yogurt that is not only delicious but also packed with protein, probiotics, minerals, vitamins, and essential amino acids. Made with fresh sheep milk on a farm in Halton Hills, Ontario, it’s A2 and lactose friendly for easy digestion. Available in five flavours.

Try these mouthwatering frozen Asian-inspired dumplings, made from a family recipe with a healthier and gluten-free twist. These delectable gems are bursting with flavour, and you can now enjoy them in the comfort of your own home.

Made in BC

Do we know our stuff?

Trust your gut.

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