The Good Life - September/October 2019

THE Live well. Live organic.

LIFE

FREE

SEPTEMBER/ OCTOBER 2019

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PERIMENOPAUSE AND ADRENAL FATIGUE

VEGAN COMFORT FOOD

MINIMAL WASTE SCHOOL LUNCHES

YOUR MIND MATTERS

INTRODUCING

IN PARTNERSHIP WITH

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CONTENTS G OOD

Feature

7 Bento Box Basics

By: Jen Kossowan

16 G OOD

18

Minimal Waste School Lunches

By: Kaitlyn Dickie

26

We Care to the Core About Composting!

G OOD

12

18

to our Community Health

Perimenopause and Adrenal Fatigue By: Lisa Kilgour, rhn

20 A Healthy Back to School

By: Aeryon Ashlie

24 Negative Self-Talk: It’s Time to Silence Your Inner Critic

By: Vanessa Jahnke

28 Turn Off the Screen and Turn On the Fun

By: Jason Podollan

GOOD

Fitness

22 Your Mind Matters

22

By: Rachel Doell

G OOD

Nutrition

16 Vegan Comfort Food

Recipe: Vegan Mac ‘n’ Cheese

By: Bailey Campbell

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

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

NATURE’S FARE CALENDAR

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September

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

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SPEAKER: Aeryon Ashlie PARTNER: Prairie Naturals

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October IN-STORE FREE WELLNESS TALK

Support Your Immune System

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SPEAKER: Joy McCarthy PARTNER: Genuine Health

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IN-STORE FREE WELLNESS TALK

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Great deals f! on good stuf © 2019 Nature’s Fare Markets. The materials in this magazine are suggestions only. Nature’s Fare Markets does not guarantee results.

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LISTEN PARTY IN MY PLANTS

by Talia Pollock Episode 159: Know thyself, respect thy needs. How to find your unique path to wellness & thrive with a chronic illness! With Nitika Chopra This show makes healthy living not suck. With weekly episodes about eating, moving, and thinking healthfully, you’ll laugh and feel confident with a new, easy hack for a healthier life each time your speakers stream the show.

In this episode, Talia chats with Nitika Chopra about her long, winding, and challenging journey with chronic illness and autoimmune disease. The way she is now, though—charmingly hilarious and fantastically bubbly—is kind of a great case-in-point example of one of her biggest teachings: you’re more than your illness. Much, much more.

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

EXPERT

s r e Answ

with Dr. Jen

Q Dear Dr. Jen,

I sometimes suffer from symptoms of irritable bowel syndrome (IBS), which was diagnosed several years ago. I find it flares up when I have more stress in my life and would like to know what I can do to help me stay symptom free.

—S.N., North Vancouver

A

Irritable bowel syndrome, or IBS, can be caused by many different things. Food sensitivities, dysbiosis (abnormal ratio of good to bad bacteria), enzyme deficiencies, and small intestinal bacterial overgrowth (SIBO), among others, can contribute to this diagnosis. But what is sometimes neglected is to identify the role of the gut-brain connection.

“Gut feelings”, butterflies in your stomach, and gut wrenching reactions are all examples of our gut-brain connection. It is also responsible for you salivating when you merely think of eating something sour.

Also known as the gut-brain axis, it is the communication that occurs between the enteric nervous system in your gut and the central nervous system in your brain. When a stressful event occurs, we go into fightor-flight sympathetic mode and our gut is directly impacted. This can lead to all sorts of symptoms, including nausea, bloating, cramping, diarrhea, and constipation, and ultimately a diagnosis of IBS. If stress is a huge factor in your flare-ups, focusing on this cause will be paramount.

Deep breathing, light exercise, and mindful meditation have been shown to help reduce the fight-or-flight reaction. Supplements that increase a calm, collected, and present state of being include GABA and L-theanine. In addition, it has been found that certain probiotic strains support both our gut and brain. In fact, a combination of Lactobacillus helveticus R0052 and Bifidobacterium longum R0175 is proven to benefit both subjective (how you feel) and objective (measured cortisol) findings while also supporting direct digestive health.

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

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

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Salivating when thinking of sour food is one way we see our gut-brain connection.

Q Dear Dr. Jen,

What would you suggest for my toddler who is growing quickly, but is a picky eater and going into preschool this year?

—P.W., Penticton

A

By the age of three, close to 85% of our brain has already developed! But it’s never too late to support a thriving brain, especially as children are growing and entering new environments like preschool. We start by providing the basic building blocks for a little body and brain, and these include protein and healthy fats.

A toddler’s protein requirement is significantly greater per pound of body weight than that of an adult. Dark meat, such as that found in chicken or turkey, provides protein and is denser in essential minerals like iron. Iron is especially important in children to support concentration, energy levels, and overall healthy development. Vegetarian-sourced protein, like legumes, nuts, and seeds, provides protein alongside soluble and insoluble fibre for healthy bowel movements. For pickier eaters, I suggest a protein powder, which allows for more control on how much protein your child is getting, and more creativity with your recipes. Try smoothies, popsicles, milkshakes, or even baked muffins to hide the protein mix!

To ensure your toddler is getting more brain power, both polyunsaturated and healthy saturated fats are important to include in their diets. DHA is a polyunsaturated omega-3 fatty acid, which can be found in cold water fish, such as salmon or trout, or in supplement form. Believe me, there really are some delicious liquid fish oil supplements on the market! Saturated fats support healthy cell membranes, so they have a benefit in every part of your toddler’s body and brain. It is the source that we should be particular about and I typically recommend coconut oil when cooking or as a butter or margarine substitute.

GOOD

Feature

School lunches. You want them to be super nutritious and a little bit different each day. Bonus if they’re fairly simple to make! But most of all, you just want your kids to eat them, am I right?

bASiCs

The biggest game changer when it comes to making lunches that are simple, appetizing, and full of variety?

Bento boxes! Filling several small compartments with little bits of different foods feels so much easier and less intimidating than creating a lunch from scratch (and then finding bags and containers to hold it all). They make it really easy to pack a zero waste lunch, and kids tend to love snack-style meals, so it’s a win all around.

JEN KOSSOWAN is an 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.

mamapapabubba.com |

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

Bento Box Formula My go-to formula is a whole grain + a protein + plenty of fruits and veggies + a little sweet/‘treat’. I also try to include a source of good fat, but at the same time, I remind myself to look at what my kids are eating over the course of a day or a week, and not stress too much about a single meal.

Ways to Pack Fruit

Fruit salad Chop up an assortment of favourite fruits, mix it up, and you’ve got fruit salad.

Skewers Everything is more fun on a stick! Thread berries and grapes onto reusable mini skewers to switch things up.

Sauce Simmer seasonal fruit in a covered pot with just a touch of water, and blend once soft. Apples and pears make a great fruit sauce base!

Rainbow fruit Arrange some freshly chopped fruit in rainbow order, and

voila—rainbow fruit!

Fruit shapes A little more finicky, but if you’ve got an extra couple of minutes,

use a mini cookie cutter to chop watermelon, cantaloupe, or pineapple into fun shapes.

8 | September/October 2019

whole grain + protein + fruits & veggies + ‘treat’ — yum!

Bento ‘Mains’

Pasta salad Making pasta for dinner? Reserve some plain noodles for tomorrow’s lunch! Mix up a whole grain pasta with some black beans, corn, and peppers, a drizzle of olive oil, and some garlic, cumin, oregano, and chilli powder for a Mexican-inspired pasta, or try a Greek-inspired version with chickpeas, cucumbers, peppers, cherry tomatoes, olive oil, oregano, garlic powder, and onion powder.

Breakfast for lunch Leftover breakfast? Turn it into lunch!

Anything goes here. Try chia pudding paired with your favourite granola, or pancakes turned into sammies with the addition of pumpkinseed butter, a little pure maple syrup, and some hemp hearts and chia seeds.

Roll-ups Grab your favourite wrap or flatbread, fill it up, roll it, and then

slice it into sushi-style chunks. Try pairing seed butter with chia jam, hummus with carrot matchsticks, or mini cucumbers with a cream cheese style spread.

Sprinkle the chunks with hemp hearts, sesame seeds, or a touch of sea salt.

Dip & dippers Kids love to dip, don’t they? Fill a little container with hummus, pesto, white bean dip, or seed butter and pack it alongside whole grain pita bread, sprouted grain flatbread, pretzels, carrot and cucumber sticks, or apple slices.

Pizza Turn a mini bagel, a sprouted grain English muffin, or a whole grain pita into pizza with the addition of tomato sauce, shredded cheese, veggies, and a sprinkling of oregano. Broil in the oven for just a couple of minutes to get the cheese bubbly and golden, and you’ve got lunch!

Ways to Pack Veggies

Chunky salad Chop up your kiddo’s favourite veggies, drizzle them with a little olive oil and a sprinkling of Herbamare, and top with sesame seeds or hemp hearts.

Sticks & dip A classic combo. Chop some veggies into sticks and pair them with a little hummus or dip.

Chips Turn kale, carrots, beets, turnips, or other thinly sliced veggies into crispy chips by tossing them in a tiny amount of avocado oil, sprinkling them with a little garlic powder and sea salt, and roasting them in a 400°F oven. Watch them closely and remove the chips as they become crisp.

Rainbow veggies As simple as arranging freshly chopped veggies in rainbow order in your kiddo’s bento box!

Veggie shapes If you’ve got time, take a mini cookie cutter to your peppers, cucumbers, or carrots to switch things up.

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

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There are billions of probiotics in your digestive tract, working to limit pathogens.

Probiotics play a very important role in health.

Our ancestors used “lacto-fermentation” to preserve foods and obtain healthy bacteria in yogurt, aged cheeses, cider, kefir, pickled vegetables, sauerkraut, and in Asia, kimchi, kombucha, and miso.

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GOOD

Health

Perimenopause and Adrenal Fatigue

BY LISA KILGOUR, rhn

Women are the lucky recipients of two major hormonal changes in life. First, in our early teens comes puberty. Then, many decades later, our hormones change again. But this change is less understood and even less talked about, which doesn’t make any sense because it’s a huge hormonal shift!

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

Learn more: lisakilgour.com

12 | September/October 2019

P

lus, this time of life—our mid40s to 50s—is already incredibly high-stress; a common time to be feeling symptoms of adrenal fatigue or burnout. The trouble is, adrenal fatigue makes the hormonal rollercoaster more rollercoastery—more symptoms and so much more exhaustion.

Hormones and Your Adrenals Have you ever spoken with your grandmother or great-grandmother about perimenopause? Probably not, and that could be because she didn’t really have any symptoms. She may have breezed through this change with barely anything to notice.

Perimenopause is such a new term that spell-check keeps telling me it’s not a word.

Perimenopause is a term to describe the symptoms we feel 8 to 10 years before menopause. These symptoms are relatively new, and for that we can “blame” our adrenal glands.

Our adrenal glands are in charge of our stress response; they secrete adrenaline and cortisol when needed. They also have an extra job, producing some secondary sex hormones, like estrogen, progesterone, testosterone, and DHEA. When our ovaries move into retirement, our adrenal glands (should) kick in and give us a little bit more estrogen and progesterone so we can sail through this transition without really noticing. This is what your great-grandmother’s adrenal glands did.

Yours may not be so helpful. Our go-gogo lifestyle is stressing out our adrenal glands and they’re just way too tired to

Our go-go-go lifestyles are stressing out our adrenal glands.

Ever feel like you’ve aged a lot in a short time due to stress? It was probably DHEA to blame. DHEA and cortisol have an inverse relationship. If cortisol is high, DHEA is low, and vice versa. Low DHEA can lower our immune system, which could be why we tend to get sick so easily when we’re stressed out.

Cortisol gives us energy and mental clarity. But, cortisol can become a problem when it sits too high for too long.

But What Can We Do?

even think about this extra job. Just like you, they’re barely getting by. Not enough estrogen and progesterone is one of the causes of hot flashes, weight shifts (hello belly-fat), and insomnia.

High Cortisol and Your Hormones Cortisol is an important part of our life. It’s what wakes us up in the morning and gives us the energy and mental clarity to get through our day. It also kicks in with an extra boost of energy when we’re under stress. But, cortisol can become a problem when it sits too high for too long.

Your adrenal glands have an important decision to make each day: do I make cortisol or progesterone? They both use the same hormonal precursor and it’s our adrenals that decide which hormone is made.

If you’re under high stress all day, you need more cortisol (and therefore, you make less progesterone). If you’re feeling fantastic and relaxed then you get more progesterone.

Low progesterone is becoming more and more common and is linked to PMS symptoms, perimenopause symptoms, infertility, migraines, and irregular periods. Cortisol and DHEA are also connected. DHEA (dehydroepiandrosterone) is produced by the adrenals and is a precursor to testosterone.

It’s an immune system modulator and is considered an anti-aging hormone. Plus, it helps make testosterone, so it can also affect our libido.

I’ve got a hard truth for you—if you enter perimenopause with low adrenals, it’s harder to get both sets of symptoms under control. But! You can feel better; you don’t need to wait it out. Just be extra patient.

And, if you’re reading this and haven’t started feeling any hormonal changes, then it’s time to really focus on healing your adrenals now. It’s much easier before you get on the hormonal rollercoaster.

The best thing you can do right now is get as much rest as you can.

Rest, Relax, and More Rest The best thing you can do right now is get as much rest as you can. Ask/beg your family to let you sleep in on a Saturday or Sunday (you need it, no guilt please). Try a nap, an Epsom salt bath, meditation, and/or go to bed by 10pm.

Every single moment you’re resting is a huge win. Take one minute, five minutes, or a glorious hour any time you can.

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

To The

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Nutrition

Vegan Comfort Food

BY BAILEY CAMPBELL

I always feel bad when a non-vegan tastes vegan ‘cheese’ for the first time. How can this stuff be described except to call it a cheese alternative? We all know that, in reality, not a single one of the veg ‘cheese’ alternatives out there tastes like real cheese. Therefore, may I introduce you to not-real-cheese-butstill-delicious-creamy-yellow-sauce-over-pasta?? The vegan macaroni and cheese recipes out there are definitely hit or miss... and the bad ones are really bad. Vegans, dairy-free friends, and cheese lovers who crave a more redeeming mac and ‘cheese’ recipe: this recipe is for you!

The ‘cheese’ sauce can be used with much more than just pasta.

If you’re on a keto or low carb diet or simply don’t feel like boiling noodles one night, feel free to use the sauce as a cheese dip or pour it over steamed veggies, rice, or even spaghetti squash.

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Better learning begins with the right foundation

VEGAN MAC ‘N’ CHEESE 1 pkg (560g) Kaslo Sourdough Pasta (or pasta of choice) 2 cups

raw cashews

1 tbsp

lemon juice

1 cup

nutritional yeast

2 cups

unsweetened almond milk

1 tbsp

garlic powder

½ tsp

paprika

½ tsp

chili powder

1 tbsp

Dijon mustard

salt and pepper to taste

¾ cup

breadcrumbs

¹/8 cup

vegan butter (Earth Balance or Melt)

1. Cover cashews in a bowl with hot water. Let soak anywhere from 2 to 6 hours, or refrigerate and soak overnight. If you forget this step, boil cashews for 10 minutes and let sit in hot water for another 10 minutes.

2. Preheat oven to 375°F. 3. Bring a pot of water to boil and add one package of Kaslo Sourdough Pasta to pot. Cook until al dente (making sure to not overcook), as it will continue to cook in the oven.

4. Once the cashews have soaked, drain and add them to your high powered blender. Then add lemon juice, nutritional yeast, almond milk, and spices. Blend until smooth.

5. Toss pasta sauce with pasta and pour into an 8"x11" baking pan or two pie dishes. Set aside.

6. Heat the vegan butter over low heat and add breadcrumbs. Cook until lightly golden brown and sprinkle over pasta.

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7. Bake for 12 minutes and enjoy!

BACK TO SCHOOL the good life The Magazine of Nature’s Fare Markets | 17

GOOD

to our Community

Minimal Waste School Lunches

4

2 3

BY KAITLYN DICKIE

1

It’s back to school time which means the return to packed lunches. Lunches can be a huge source of single use plastic, but with the right tools you can transform your lunches into zero-waste masterpieces.

5

1 STAINLESS STEEL WATER BOTTLE Nature’s Fare Markets has many different sizes of water bottles, including smaller sizes for children that are perfect for packing a nice cold fresh-pressed juice or water. Because they are double-walled, they keep liquids cold for 24 hours and hot for 12. With small openings, perfect for little mouths, S’well makes it easy for kids to drink without spilling.

2 ONYX STAINLESS STEEL CONTAINER Onyx makes stainless steel bento boxes that are perfect for packing a variety of snacks or sandwiches. They are easy to open so small children can figure it out, but still seal tight enough so they won’t open unintentionally.

You don’t have to worry about toxins from plastic leaching into your food, or about glass breaking.

3 ABEEGO BEESWAX WRAPS Abeego wraps are a great alternative to cling wrap.

You can wrap crispy rice squares, nuts and seeds, sandwiches, etc. They seal using the heat of your hand and unwrap easily. Abeego is intended to allow food to breathe just like its natural rind, peel, or skin, as nature intended.

4 COLIBRI REUSABLE SNACK BAGS These are the best alternative to plastic sandwich bags you can find. With many different patterns, kids will be excited to eat their snacks.

The interior is waterproof and easy to clean. The bags come in many cute colours, and best of all, you can throw them right in the dishwasher! Not to mention, they are produced in Canada by two sisters.

KAITLYN DICKIE What lights my fire? Pizza, vegan desserts, the mountains and the ocean! I love sharing tips and tricks on how to live a more kind-to-the-earth lifestyle so that we can enjoy our planet for decades to come. It’s not that hard, I promise! Come hang out with me on Instagram where I post everyday alternatives you can choose starting today!

18 | September/October 2019

kaitlyndickie

5 MINIMAL FOOD JAR These double-walled vacuum insulated food jars keep food hot for nine hours and cold for six, better than any thermos you’ve tried before. These flasks are BPA- and phthalate-free, made from food grade material.

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Health

A Healthy Back to School

BY AERYON ASHLIE

It is now fall and back to school is upon us. The lazy days of summer and lack of schedule have come to an end. September is as important, if not moreso, than the new year, for laying the groundwork for the upcoming year.

S

chool, extra-curricular activities, work, and household duties fill our already busy, stressful days.

Balancing your responsibilities with school-aged children can be challenging. These tips can help you make the most of your time as you support your children through the fall.

stress, reduces depression, and improves cognitive function1. Establishing time for exercise should be a priority. The first tip is to prepare your gym clothes the night before.

You can easily dress the following morning, making rolling out of a warm bed to exercise less challenging! And once completed, no one ever regrets a workout!

Don’t Neglect Movement

Prep Your Meals in Advance

Creating a plan for daily movement is essential not only for health and wellness but overall well-being. According to the American Psychological Association, exercise relieves

We all know just how much effort it takes to prepare a good meal. One suggestion is to prep your weekly meals in advance. Pick a day that works and set aside time as a

family to get them involved in meal planning. Children can cut vegetables and assist in prepping. Freeze them in portions you can quickly heat up. This will save a considerable amount of time.

Stay Connected Children can experience many complex feelings, just as adults do. As parents, one of our important roles is to help our children understand and express their feelings in a positive, constructive manner2. Ask questions, tune into your child’s behaviour, encourage open and honest communication,

AERYON ASHLIE is a Holistic Fitness Coach, best selling author, and CEO of Aeryon Wellness.

After over 20 years battling with bulimia and a negative relationship with food, Aeryon’s goal is to help others step into health and wellness sustainability. Her latest venture of all-natural, scientifically formulated supplements is a result of personal experience with extreme adrenal fatigue and the desire for products that offer support for our current fast paced lifestyle.

20 | September/October 2019

aeryonwellness.com

lead by example, and use active listening—all tools we can add to our parenting toolbox. Positive parentchild relationships are associated with higher levels of adolescent self-esteem, happiness, and life satisfaction, and contribute to lower levels of emotional and physical distress3.

Avoid Overscheduling Parents often have their own agendas in mind when setting up activities for school start-up. It is easy to over-schedule, and parents often have to work at keeping a balance with activities and free/playtime.

Activities that line up with the parents’ ‘dreams’ can match the child’s interests, but sometimes it doesn’t work. Taking time to ask what activities matter to the child empowers the child to think about and recognize their own likes and dislikes. Suggesting frequent trips to explore nature during the weekend, visits to a local volunteer centre, trying various sports, etc. should expand your child’s awareness of opportunities and encourage them to develop and pursue those interests and activities.

As we step back into our September routines, we must keep in mind that it can be stressful for both parents and children. Using these tips can help make an often overwhelming time, just a little easier.

Sources: 1: www.apa.org/news/press/releases/stress/2013/ exercise 2: kidshelpline.com.au/parents/issues/helping-kids-

identify-and-express-feelings 3: www.hhs.gov/ash/oah/adolescent-development/ healthy-relationships/parents-child/index.html#ftn4

TheRE’s a lot to LoVE About ™

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

GOOD

Fitness

Your Mind Matters

BY RACHEL DOELL PHOTOS BY MEGHAN BUSTARD

Studies are predicting that by 2030, depression will be the number one sickness affecting our health—more than cancer, heart disease, or diabetes. The numbers are staggering.

A

s overwhelming as this can feel, I believe this is a call for help to the wellness community to rise up and create awareness around these issues. Two major factors affecting our mental health and moods are the amount of time spent in front of screens (and the blue light they produce), and sedentary jobs that many of us find ourselves working at. Creativity, rest, and the space/time to allow ourselves to process emotion end up being lost in many of our daily lives.

But hope is not lost! Here are some practical ways we can improve our mental health daily.

RACHEL DOELL is an instructor, personal trainer, mother, and wife who loves health and fitness. Her fitness company, Daily Routine Fitness, features simple ways to fit living a healthy life into your everyday routine. dailyroutinefitness.com | 22 | September/October 2019

dailyroutinefitness

Start your day strong!

Studies show that sleep is a major factor in our hormone levels staying balanced. These hormones balance our moods and energy levels. Starting your day with a brisk walk or a quick boot camp in the backyard can actually help you sleep better at night! “Natural a.m. light resets circadian rhythms, so it may be easier to nod off at night,” say experts at the Lighting Research Center in Troy, New York. Try to avoid a sunset workout session; it can delay melatonin release, making it tougher to fall asleep.

Go Green Did you know that studies show the colour green calms our nervous systems? Environmental Science and Technology did a study on cyclists who biked in front of a green screen and found they were calmer during their workouts. Even five minutes in the outdoors lifts our energy levels and the positive effects have been shown to last all day.

“CREATIVITY IS BIRTHED WHEN OUR MINDS FIND REST.” —Erwin McManus

Get Creative When we are constantly plugged in, our minds never have an opportunity to re-boot, rest, or get inspired. We are constantly hammered with others’ ideas, opinions, and thoughts. Studies show that even five minutes on social media can increase our anxiety. The effects lead to lack of motivation, foggy thoughts, and feelings of physical fatigue from mental exhaustion. Most gyms now are filled with screens and places to plug in, and don’t allow us proper time to re-boot. It’s not realistic to think we can always be unplugged, but scheduling in days to put the gadgets down and allow ourselves silence and space will benefit our mental health and increase our motivation to get our bodies moving.

DAILY ROUTINE FITNESS

Feel Good Workout Perform each exercise for 1 minute. Repeat 3–4 times.

For more workouts visit dailyroutinefitness.com

STEP UP Place foot on a solid surface.

Slowly come up to standing, leaving a small micro bend in your knee to protect the joint.

Place foot to ground and repeat.

1

2 SIDE SQUAT Place one foot on a solid surface.

Slowly bring the body into a squat, pressing the glutes back and keeping the knee tracking over the top of the ankle.

Squeeze your glutes and return to starting position.

3 SIDE PLANK This movement can be done with the knees stacked for a modification or on the toes (shown in photo).

Keep elbow stacked under your shoulder.

Ensure core is engaged by bringing the rib cage in and flattening out the abdominal wall.

Lift hips and hold.

5

4

SQUAT Press through the heels.

Press shoulder blades down the back.

Slowly lower your butt down to a 90 degree angle.

Squeeze the glutes to stand, and repeat.

FOREARM PLANK WITH KNEE DRIVE Keep elbows stacked under shoulders.

Place hips in alignment with shoulders (a nice flat line).

Slowly engaging the core, draw one knee at a time into the chest. the good life The Magazine of Nature’s Fare Markets | 23

GOOD

Health

Negative Self-Talk IT’S TIME TO SILENCE YOUR INNER CRITIC

BY VANESSA JAHNKE

It is completely natural to have a little bit of negative self-talk from time to time, but if you find that it’s beginning to cause you stress or affect your mind, body, or spirit, it may be time to make a change.

W

e all have an inner critic and a little bit of self-criticism can be a really good thing, especially if we use it to help motivate us, keep ourselves on track, or keep our goals in sight.

However, if you let it go too far, it can really backfire on you.

Here are a few tips for the next time you find yourself heading down a negative self-talk rabbit hole:

VANESSA JAHNKE Vanessa is the founder of PURE Gym & Juicery in Penticton, BC. She is a certified holistic health coach with the Institute for Integrative Nutrition and the creator of Healthy for Life, a monthly online wellness subscription. Her blog is loaded with healthy, easy to make recipes and easy to implement tools to achieve a happier, healthier life.

24 | September/October 2019

vanessajahnke.ca |

vjnutrition

01

GIVE YOUR INNER CRITIC a name Let’s say her name is “Susan”. The next time “Susan” comes out and tries to tell you that you aren’t good enough, strong enough, smart enough… you’ll say “Uh oh, Susan is doing that thing again.” You’ll be able to separate her from yourself and shake it off. If may sound like a funny thing to do, but try it next time she shows up and you’ll be surprised at how well it works.

02

SAY IT out loud Sometimes when you catch yourself thinking negative limiting beliefs, say them out loud to help bring them into perspective. Even better, say it to a friend—chances are they’ll set your story straight real quick.

03

CHANGE YOUR language If you find yourself starting a sentences like this: “I hate this” or “I suck” or “I’m not smart enough”, change those to “I find that challenging”, “That may not be my strong suit”, or “I am capable of learning that.”

Turn those statements around by replacing them with something good, the same way you would replace an unhealthy meal with a healthy one when making a lifestyle change. Keep repeating this until you find yourself needing to do it less and less.

In the midst of it all, remember that your immediate thoughts and feelings aren’t always accurate or real. Your perspective of yourself can be skewed just like everyone else’s can, and can largely be based on your current mood and bias.

So the next time that little voice tries to judge, belittle, or doubt you, tell “Susan” to take a hike and that you just don’t have time for her anymore.

I would love to hear how you combat any negative self-talk.

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

GOOD

to our Community

WE CARE TO THE CORE

About Composting!

As you may know, Nature’s Fare Markets has been built and nurtured with a strong commitment to sustainability and the environment—in the products we carefully choose for you, and by doing everything we can to reduce our footprint and the waste we produce.

W

e firmly believe that businesses have to lead by example, so we’re pleased to let you know that—just like our Lower Mainland locations—you can now compost in most of our Okanagan store Bistros. Remaining stores will have their compost system in place by the end of the year, if not sooner.

You will be able to compost: • All food scraps, raw and cooked; • Packaging including grab-and-go salad containers; and • All paper containers including coffee cups, 26 | September/October 2019

soup cups and lids, utensils, and napkins.

We felt that it’s just not good enough to provide compostable containers and utensils—which we introduced last year—and then have no way to ethically dispose of them. So, we asked Spa Hills Compost, based in Salmon Arm, to help us to divert even more waste from landfills—especially important because composting service for homes isn’t yet available in all our communities.

You’ll soon find composting bins conveniently located beside our garbage and recycling bins in all our Bistros, and an easy-tosee list of what you can toss in.

But to make this work, we need your help.

Before you toss your compostables in the right bin, please remove the label! It’s the only part of the packaging that is not compostable (and must go into the garbage.) It’s a little thing, but it makes such a big difference.

Thank you all so much for your ongoing support. Our Green Team continues to look for ways we can be even more sustainable.

We look forward to updating you regularly and hope you’ll join us—in our stores and in your homes and businesses—to do everything you can to take care of our beautiful planet.

ONE OF OUR CORE VALUES HAS ALWAYS BEEN SUSTAINABILITY AND WE CONTINUE TO DO EVERYTHING WE CAN TO LEAVE AS SMALL A FOOTPRINT AS POSSIBLE. Counting On Our Customers

Why Compost?

We need your help to be as sustainable as possible and invite you to:

• Minimize your carbon footprint.

• Save landfill space.

• Bring your own clean cups for smoothies, juices, coffee, and tea for 10 cents off;

• Reduce greenhouse and methane gases.

• Bring your own bags—for each one we’ll donate five cents to the Nature Conservancy of Canada;

• Provide a local, self-sustaining waste solution.

• Say “no thanks” to a lid for your smoothies; • Ask for a ‘to-stay’ cup if consuming in the store; • Choose to use ‘to-stay’ cutlery and dishware when consuming food in-store; • Choose a compostable straw; • Bring your own bags for bulk items; • Use the recycling and compost bins found in our Bistros; and • If you take your containers home, please bring them back to compost in our store.

• Make non-chemical fertilizer.

• Revitalize the soil content to retain moisture, lower the need for irrigation, and conserve water.

WE ARE SOURCE

About Spa Hills Compost From food, back to food. Based in Salmon Arm, Spa Hills Compost takes our food waste and other organics to their farm facility, where it is mixed together with microbes and heated to a very high temperature, to kill all pathogens and unwanted critters. The resulting compost is then ready for use—on their own farm or available for sale in bulk to other farmers, gardeners, and landscapers. This composted material enriches and increases soil water retention—more important than ever as temperatures soar. Find out more at: spahillscompost.ca

Sustainably grown, Wild harvested, Organic Certified and locally Craft roasted.

THE COMPOSTABLES Wood and paper

Food scraps

    



Stir sticks and utensils Waxed paper tray liners Paper towels Napkins Coasters

Bags

    

Pakora/hot sandwich bags Cookie bags Produce bags Paper bags Plastic grocery bags

Cooked and raw, including meat and dairy

Containers and lids (without labels)

     

Soup bowls and lids Smoothie cups and lids Take-out containers Coffee and demo cups Grab-and-go plastic containers

Available in dark, medium, espresso and decaf roasts.

1 oz and 2 oz dressing containers

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

GOOD

Health

Turn Off the Screen and Turn On the Fun

BY JASON PODOLLAN | PHOTOS BY CAROUSEL STUDIOS

H

ey parents—I’m talking to you! I came across a recent study that broke my heart, and it barely made a blip in the national news cycle. 10,000 Canadian children ages 8 to 12 were the study group. The children were tested on elements of Physical Literacy and the results were jaw dropping. The International Physical Literacy Association defines physical literacy as “the

motivation, confidence, physical competence, knowledge and understanding to value and take responsibility for engagement in physical activities for life”. This is important stuff.

Active children are generally more confident, healthier, better socialized, and more likely to be active adults.

Here are three of the lowlights from the study group:

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

28 | September/October 2019

1. Canadian children ranked in the 30th percentile of global norms for aerobic fitness levels.

2. 80% of Canadian children did not meet minimum recommended physical activity guidelines of 60 minutes a day.

3. 43% of Canadian children are in front of a TV or video game for more than 2 hours daily.

upmylife.com |

jasonpodollan

Our children are out of shape, inactive, and stuck behind screens. That makes me sad. This is not a lazy children problem or a technology problem; this is a parenting problem. Having active, engaged children is our responsibility as parents. It’s about the standards we set. It’s about the culture we create in our homes and in our communities. It’s about the example we are committed to live.

I find it tragic and downright shocking that the recommended standard for screen time doubles the recommended standard for activity time. Two hours of screen time daily… really??? Can anyone rationally argue that 8- to 12-year-olds should be spending more time behind screens than they are running, jumping, skipping, climbing, dancing, wrestling, swimming, skiing, skating, throwing, catching, or playing?

“My Iron levels went from 3 to 26 in 3 months!

VITALITY WORKS.” Linda, Nutritional Consultant, BC

Nutritional Consultant,

It starts at home. Our example as parents matters and I believe it matters a lot. If our kids are watching us glued to our devices, the standard has been set without us saying a word. Increased screen time means less time activity time, which also means less time being social with others.

I encourage everyone to develop firm standards around screen time that are non-negotiable. Implement screen-free time blocks for everyone in the family at home. Be engaged as a family in fun and physical opportunities to move.

I question how this radical shift in social norms happened so quickly. It seems like kids in front of screens snuck up on us and was instantly adopted as acceptable.

It was less than 70 years ago that black and white televisions became common in North American homes and now it’s common for 10-yearolds to have a TV in their pocket.

It’s impossible not to notice. Kids sitting at hockey arenas on tablets.

Kids sitting at restaurants watching movies. Kids, that if bored for more than few minutes, are instantly subdued with a screen. I’m not criticizing the technology, but I am questioning our utilization of it.

Our children are our future. We’ve heard that before and we know it to be true. We are sadly setting our kids up to lead unconfident, unhealthy, isolated, and inactive lives. However, if we choose to make mental and physical health a priority, it is within our power as parents to change the game.

Multi-Award Winning VITALITY is made in BC and is Women-led

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| vitality.ca

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

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NEW

GOOD STUFF IN-STORE

SNACKS

Paqui Chips Real Peppers. Real Heat…100% fact. You can taste that they only use real ingredients in a big flavour way. We love the classic Mucho Nacho Cheese, but highly suggest trying the Zesty Salsa Verde, Fiery Chile Limón, and Jalapeño Tropicale.

CANDY

SmartSweets Peach Rings

PANTRY

Sea Tangles Kelp Noodles

These peachy rings taste like childhood, but if they only had three grams of sugar back then we would have been able to eat many, many more. If low sugar wasn’t enough, they are also plant-based and use zero artificial sweeteners or sugar alcohols.

These no-cook noodles are a game changer! Not only are they yummy, they are neutral in taste, have zero carbs, and because they are made of kelp, they contain trace minerals!

They hold up well in many recipes and can be served hot or cold.

NEW AT TH�

BISTRO

PANTRY

FODY Pasta Sauces

Plum & Frangipani Galette

These sauces are light and fresh in flavour while being (FOD)MAP diet friendly. FODMAP friendly foods are products that are free from ingredients that can irritate the stomach and flare up dietary issues such as IBS, but FODY is still full of flavour and allows you eat comfortably without compromise.

Mushroom Kombucha Dressing MADE WITHOUT GLUTEN

Korean Shaker MADE WITHOUT GLUTEN

The Good Life CO N TRIB UTO RS

PROUDLY SUPPORTING

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

So far, the program has raised $72,679.44

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Copy Editor

Marketing Director

Janna Payne

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When you prioritize your health and mobility it’s easier to get out and play. Our approachable and knowledgeable vitamin and supplement staff can help you put together a personalized program that will increase your energy and vitality.

STORE LOCATIONS Kamloops 1350 Summit Drive 250.314.9560

Kelowna 1876 Cooper Road 250.762.8636

Langley 19880 Langley Bypass 778.278.1300

Penticton 1770 Main Street 250.493.2855

Vernon 3400 30th Avenue 250.260.1117

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3480 Carrington Road 250.707.3935

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White Rock 15180 North Bluff Road 778.291.1321 Open seven days a week naturesfare.com