The Good Life September/October 2022

Free

THE

LIFE September & October 2022

Easy

BUDGET Family Meals They’ll Love

+

Fasting & Chronic Stress 11

Sleep Hygiene 101 24

Boost Your Beverages 25

VITAMINS & SUPPLEMENTS

THE BEST THINGS IN LIFE ARE FERMENTED Let’s face it, the good stuff in life is fermented. From bread to wine, from kimchi to yogurt, fermentation has been humankind’s way of transforming food since before the written word.

Now, take this ancient process and apply it to your multivitamin. At New Chapter®, out multis include fermented nutrients and herbs, and they’re formulated for absorption.

NEW CHAPTER MULTIVITAMINS ARE

SCAN TO LEARN MORE ABOUT FERMENTATION

Certified Organic by Where Food Comes From Organic, Castle Rock, CO, USA

Read the lable and follow the instructions. This product may not be right for you.

©2022 NEW CHAPTER CANADA, INC.

Contents

11

21 good FEATURE 5 Budget Friendly Family Meals Eat well and stay healthy while keeping to the budget? It’s entirely possible.

+

Recipes: Broccoli Mac & Cheese Tortellini Soup Dump & Bake Plant-based Meatball Casserole Chicken Quesadillas Chicken Enchiladas

13 good HEALTH

good FOOD

11 Nutritionist Notes: Fasting & Chronic Stress

13 Soup Season

19 Meet the New Clear Focus

21 Overnight Oats 3 Ways

Recipe: Spicy Carrot Lentil Soup

Recipes:

24 Sleep Hygiene 101

Lemon Cheesecake Overnight Oats Carrot Cake Overnight Oats

25 Boost Your Beverages

Birthday Cake Overnight Oats

27 Nutritionist Notes: Analyzing Your Stress Barrel— Take Back What is in Your Control

good SELF-CARE 17 Squishy Soap Kids Can Make

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

17

Fish Tacos

The Good Life the Magazine of Nature’s Fare Markets

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Our calendar

SEPTEMBER & OCTOBER 2022

LET ’S TALK:

LET ’S TALK: INFLAMMATION

Back to School

The Next Generation in Inflammation Relief & Healing

Join nutritionist, mom of three, cookbook author and founder of Sea-licious, Karlene Karst, for this two-part series, as she inspires and shares healthy ideas for this school year. She’ll be answering questions on topics like what supplements are best to support your kids’ immunity and how to make packed lunches as nutritious and simple as possible. Pour yourself a cup of coffee, bring a list of questions and tune in live to learn with us on Instagram.

SPEAKER:

Karlene Karst

Jason Watkin is extremely passionate and has a background in Western Sciences infused with Eastern Medicine, ancient religion and philosophy. He will be speaking about how to combat inflammation, stay active and strong with a formula that combines the proven strength of the original Purica Recovery with the rapid relief of Purica Curcumin, and tackling other lifestyle choices too.

SPEAKERS:

Part 1: The Healthy, Happy Eater WHEN:

October 4 | Kelowna

September 7

WHERE:

October 5 | Kamloops

Instagram Live

October 6 | White Rock October 12 | Online Webinar

Part 2: Immunity Boosters WHEN:

Jason Watkin & Franco Cavaleri

WHEN & WHERE:

In-store ev�nts are back!

September 14

WHERE:

Instagram Live

LET ’S TALK: STRESS & IBS

Stress & The Gut SALE

29 Anniversary Sale

Stress contributes to Irritable Bowel Syndrome. Science clearly shows a relationship between the health of the gut and stress.

Save on all regular priced products plus don’t miss our door crasher deals, contests, giveaways and samples!

What’s the connection, and what can we do in practical terms to help reduce IBS?

th

WHEN:

September 22–24

WHERE:

SPEAKER:

All stores

WHEN:

Charlotte Traas

October 19

WHERE:

Instagram Live

MORE EVENT DETAILS:

naturesfare.com

The health and wellbeing 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.

THE

3

LIFE

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Missed an event?

Check out our YouTube channel to catch up. @naturesfaremarkets

Marketing Director

Stephanie Thatcher

Content Manager

Chantelle Nuttley

Creative Director

Janna Payne

Copy Editor

Marilyn Fransen

September & October 2022

100%

© 2022 Nature’s Fare Markets. The materials in this magazine are suggestions only.

Nature’s Fare Markets does not guarantee results.

GET THE

GOOD STUFF Made in BC SUPPLEMENT

Probiotics More isn’t always better when it comes to choosing a probiotic. Potency, stability and selecting the proper strains of beneficial bacteria for your personal wellness goals are the most important factors. Purica’s family of probiotics offer specific solutions from cardio care to baby colic as well as supporting overall digestion and immune support. Which one will you pick as your daily probiotic?

Purica Probiotic Intensive G.I., Mature Immune Defense, Digest, Cardio and Baby Colic purica.com

PERSONAL CARE

Skin care Skin is both our layer of protection and source of absorption which is why it’s so important to make sure we are using the cleanest and most effective skin care products. We are excited to introduce this ethical beauty brand that balances nature and science for remarkable results.

From the leaf to the lab, Verum Beauty Labs champion the planet’s natural resources, as well as the latest scientific innovations, to deliver unique products that feel good, look good and do good.

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ON OUR BOOKSHELF

Becoming Sugar-Free

by Julie Daniluk In Becoming Sugar-Free, Julie walks you through everything you need to know to create a powerful sugarfree lifestyle. She shares what happens in your brain when you eat sweets and how to conquer emotional eating and kick sugar to the curb. Featuring over 25 healthy alternative sweeteners explored in depth and over 85 delicious anti-inflammatory recipes. www.juliedaniluk.com/becoming-sugar-free-book

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good FEATURE

Budget Friendly Family Meals Eating well and staying healthy shouldn’t have to take a back seat to staying on budget, but with the current rise in prices it is becoming even more challenging, especially for families. We have taken to the kitchen to test some family-style meals that not only satisfy your belly but also your bank account.

We challenged ourselves with $30 or less per meal for a four serving dinner.

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September & October 2022

Elevate pantry staples with fresh vegetables for a quick comfort dish that even the kids will love.

Broccoli Mac & Cheese $20 for 4 servings

2 boxes Annie’s Shells & White Cheddar 1 head fresh or frozen broccoli, cut into florets 6 tbsp whole milk 1 cup cheese, shredded 8 Annie’s Cheddar Squares crackers, crushed salt 1. Preheat oven to low broil.

2. Prepare the pasta according to package instructions.

3. Fill a medium pot with about an inch of water and bring to boil over medium-high heat. Put broccoli into a steamer basket and season with salt to taste. Set the steamer basket over the boiling water and cook until crisp-tender, 8–10 minutes.

4. Stir broccoli into the prepared macaroni and transfer to an ovensafe dish.

5. Mix crackers with shredded cheese. Sprinkle over top.

6. Broil until cheese is melted, about 5–7 minutes. Serve hot.

2 1 2 1 ½

28 3½

tbsp oil of choice medium yellow onion, diced medium carrots, chopped can cannellini beans tsp sea salt, plus more to taste black pepper oz can diced tomatoes with basil cups vegetable broth or bouillon with 3½ cups water ¼–½ tsp red pepper flakes 9–12 oz fresh tortellini 1 pkg frozen kale

OPTIONAL

herbs: 1 tsp dried thyme or Italian blend extra veggies (sweet potato, potato or beans) 1. Heat the oil in a large pot over medium heat.

Add the onion, carrots, beans, salt and pepper, and cook, stirring, until the vegetables begin to soften, about 8 minutes.

2. Add the tomatoes, broth, thyme and red pepper flakes. Cover and simmer for 30 minutes, or until the vegetables are tender.

3. Cook tortellini according to package directions.

4. Add the tortellini and kale to the soup and simmer 2 more minutes. Season with salt and pepper to taste.

Tortellini Soup $24 for 4 servings

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Dump & Bake Plant-based Meatball Casserole $29 for 4 servings

1 1 1 1 3 2

pkg penne pasta jar marinara sauce pkg frozen spinach pkg Gardein Plant-based Meatballs cups water cups vegan cheese, shredded (we like Daiya Italian 4 Cheeze Shreds) salt OPTIONAL TOPPINGS

fresh herbs (such as basil, oregano and parsley)

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September & October 2022

1. Preheat oven to 425°F. 2. In a 9" x 13" baking dish, stir together uncooked pasta, marinara sauce, spinach, meatballs and water. Season with salt to taste. Cover tightly with aluminum foil and bake 35 minutes.

3. Peel back the foil and stir. Check the pasta to make sure that it is cooked al dente. (If it’s still too hard, recover the dish and return to the oven until pasta is cooked.)

4. Remove foil and sprinkle cheese over the top. Return to oven and bake uncovered 5–10 minutes, or until cheese is melted and pasta is tender.

5. Garnish with herbs and serve hot.

1 cup cooked chicken, diced 1 cup brown rice 1 cup red bell peppers or ½ of a container of pre-cut pepper mix, diced ½ cup red onion, diced 1 cup black beans, rinsed ½ pkg Simply Organics Taco Seasoning 1 cup cheese, shredded 4 flour tortillas oil or cooking spray

Chicken Quesadillas $30 for 4 servings

OPTIONAL TOPPINGS

A whole roasted chicken can be divided and used for several meals, making it a more budget-friendly option than you might think.

half meat from a roasted 1 pkg Simply Organic chicken, diced Green Enchilada Simmer Sauce 1 cup brown rice 1 cup canned black 2 cups cheese, shredded salt beans, rinsed and drained OPTIONAL TOPPINGS 1 corn on the cob, 1 ripe avocado, diced steamed and kernels ½ cup cilantro, chopped removed sour cream ½ pkg Simply Organics 1 lime, quartered Taco Seasoning 8 tortillas 1. Preheat oven to 350°F. Brush a 9" x 13" baking dish with olive oil.

2. Cook rice according to package directions.

3. In a medium bowl, combine chicken, rice, beans, corn, taco seasoning and 1 cup of cheese. Season with salt to taste.

4. Spoon ⅓ cup of the rice mixture along the centre of a tortilla. Roll up tightly, and place seam-side-down in the prepared baking dish. Repeat with the remaining tortillas, tightly tucking each enchilada beside the next.

5. Pour the enchilada sauce over and sprinkle the remaining cheese on top. Bake 20 to 25 minutes or until the sauce bubbles.

6. Garnish with avocado and cilantro. Serve with sour cream and lime on the side.

¼ cup fresh cilantro, chopped sour cream hot sauce 1. Cook rice according to package directions.

2. In a large bowl, combine the chicken, rice, bell peppers, onion, beans, taco seasoning and cheese. Divide mixture onto half of each tortilla, fold each in half.

3. Heat oil in a large skillet over medium heat. Add quesadilla and cook, flipping once, until cheese is melted and tortilla is golden. Repeat with remaining tortillas.

4. Cut into wedges and add toppings if desired. Serve immediately.

Chicken Enchiladas $30 for 4 servings

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1 pkg Gardein F’sh Filets 1 pkg Earthbound Farm Chopped Salad Southwest Kit 1 small red onion, diced 1 bunch cilantro, chopped 1 pkg hard or soft shell taco kit 1 lime, cut into wedges 1. Prepare fish according to package directions.

2. In a bowl, prepare salad kit.

Set aside.

3. Warm up tortillas one at a time in a skillet over medium heat, flipping once, until soft.

4. To assemble, break a fish filet in half and place on a tortilla. Top with the salad, red onion and cilantro.

Serve with lime wedges on the side.

Scan for shopping lists.

Fish Tacos

$23 for 4 servings

12 Ways to Make the Most of Your Food Budget 1

Meal plan

4

Search brand websites for coupons

2

Make a list and stick to it

5

Cook with leftovers

3

Get the flyer and shop sales

6

Stock your pantry with staple items

7

Cook large batches and freeze what you can

8

Get creative with basic ingredients

9

Embrace the box! Boxed items like mac and cheese are a great base for meals

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September & October 2022

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10

Trade animal proteins for plant-based proteins

11

Join budget recipe groups on social media pages for new ideas

12

Plan to use larger cuts of protein in more than one meal

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NUTRITIONIST NOTES

Fasting & Chronic Stress Written by Lisa Kilgour, rhn Fasting, especially intermittent fasting (IF), is all the rage right now. And, for many, it’s really helpful and works really well. But…it’s not for everyone and the down sides of fasting are rarely spoken about. Particularly, how fasting can be affected by chronic stress is often missed in the pro-fasting information.

S

o, that’s what I’m going to do—I want you to know the dark side of fasting so you can see if it’s right for you and your amazing body. The most important thing to know about IF is that it affects men and women very, very differently.

Proponents of fasting always quote research, but did you know that most of the research was done only on men? Out of 71 studies on intermittent fasting, only 13 included women. There are no controlled studies that specifically looked at how fasting affects women.

In a nutshell, fasting is a stress on the body and it can increase cortisol levels. For some, that will give a boost of energy, clear thinking, and a great overall feeling. But for those who are already dealing with a lot of stress or who deal with high cortisol already, fasting can be a big-time problem. I’ve found that women’s bodies are much more sensitive than men’s to the cortisol effects of fasting.

Also, benefits like a boost in metabolism, better hormone balance and better energy have only been shown in men. But since the gender difference isn’t spoken about, many women blame themselves when IF doesn’t work for them. I’ve worked with dozens of women who’ve had detrimental effects from fasting but continued, hoping the benefits would come eventually.

Women may have upwards of a 50% increase in cortisol and less insulin sensitivity when fasting! This means after fasting, the body might be more insulin resistant.

Woah. Combine fasting with all of the other stressors in our day-to-day life and it can become too much.

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September & October 2022

We’re already living in a high cortisol world! Between the constant dinging of our phones, work stress, family stress and the harried nature of life today, the last thing we need to add is more cortisol to our day.

Women in perimenopause and menopause are even more affected because their cortisol levels tend to be higher due to lower estrogen. This means their bodies will react strongly to any increase in cortisol, including fasting.

which is the opposite of what you’re well, it’s probably time to stop because it may cause weight gain. trying to accomplish with fasting.

In a nutshell, fasting, including IF, isn’t a perfect solution for everyone and is extra complicated in a woman’s body because it’s more sensitive to changes in energy balance. This difference is louder if any other stressors are also playing out (work, home, kids, financial, etc.).

Should you try fasting? Maybe, if it seems interesting and you keep checking in to see if your body Fasting can also reduce precious es- likes it. If it feels good or easy, then it’s probably working for you. If trogen even faster, leading to more you’re having to find food hacks to intense symptoms like brain fog get through the fasts, your energy and hot flashes. A drop in estrogen is lower, or you just don’t like it… can also increase your appetite…

Eat regularly

5 Ways to Calm Down Cortisol

Try for every 4 to 5 hours. Any time you skip a meal or stretch the time between meals to over 5 hours, your body needs to boost your cortisol to help bring your blood sugar back up (not ideal). If you don’t have time to eat a meal during a busy day, be sure to grab a snack.

Head to the trees

Take deep breaths

This is my Heading to the favourite way to trees isn’t always lower my cortisol. possible in an Any time I feel office or while stressed, foggy in your car, so or tense, I take a use some long walk in the forest. deep breaths to “Forest bathing” calm down your has been proven cortisol. Breathe in to lower stress for 5 seconds, out hormones and it’s for 7 seconds and an incredibly lovely continue it for at way to spend a least 5 minutes (15 few moments. minutes is ideal).

A few minutes can make a huge difference.

If you’re looking at IF to lose weight but you’re concerned about the stress in your life, lowering your cortisol level first might be much more effective than fasting. Look at the chart below for few easy ways to calm the cortisol that’s flowing through your body. The most important thing to remember when embarking on anything new is to stay in touch with your body. Does this feel good? Does this feel easy?

If you answer “no” to either question, try something else and see how that feels. Your body is your best ally in your health—always listen to what it has to say!

Eat lots of nutrient-dense food Your body uses up tons of nutrients during a stressful day and these nutrients need to be replaced.

Eat lots of fruits, veggies, nuts, seeds and beans.

Or, head into the Bistro and grab a freshly pressed veggie juice.

Head to bed It’s really hard to sleep sometimes, especially when there’s a lot of stress. Try your best to get enough sleep each night and get to bed earlier.

If you need some sleep support, a wellness team member at your Nature’s Fare Markets can help you find something to help.

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

Free Nutrition One-On-One

Would you like to talk with Lisa or one of our other nutritionists about your health questions?

Scan to book or visit naturesfare.com

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good FOOD

Soup Season Written by and photos by Robin at Greens, Eggs and Yams

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Soup season is coming! And what better way to welcome those cool fall days than with a warming bowl of soup. This dish is hearty, creamy and full of flavour and you can easily adjust the heat level to your taste. The comforting aroma of this soup will have you embracing those crisp evenings, especially if it means you can eat this soup every night.

Spicy Carrot Lentil Soup Serves 4 | 50 Minutes

INGREDIENTS

DIRECTIONS

1½ 1 2 3 ½ 2 ½–1

4½ ½

1. Cut vegetables and rinse lentils.

lbs carrots, diced small red onion, diced inch piece of ginger, minced garlic cloves, minced cup red lentils, rinsed tsp oil of choice tsp red chili flakes salt and pepper to taste cups vegetable broth cup full fat coconut milk

2. Heat oil in a large pot over medium heat. Add onion and sauté a few minutes. Add ginger, garlic and carrots and sauté a few more minutes. Add lentils, red chili flakes (start with ½ tsp if you have a low spice tolerance) and salt and pepper to taste.

3. Add the vegetable broth and bring to a boil. Reduce heat to low and

simmer, covered, for about 25 minutes or until the carrots are soft.

4. Transfer the soup to a high-speed blender and blend until smooth.

(Blend carefully or in small batches as the heat can steam and expand in the blender, which can push the top off and cause a mess and burn hazard.)

Add back to the pot and whisk in the coconut milk.

Store any leftovers in the fridge.

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

IG: @greenseggsandyams

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Black Forest Black Forest Black Forest Black Forest Overnight Oats Overnight Oats Overnight Overnight Oats Black Forest Oats

By: Karolina Gnat By: Karolina Gnat By:Gnat Karolina By: By: Karolina Karolina Gnat Gnat

Overnight Oats 1. Add the oats, milk, yogurt and

By: Karolina Gnat

1. Add Add the oats, milk, yogurt and 1. Add 1. the oats, oats, milk, milk, yogurt and and chia seeds together inyogurt a glass jar;and 1.the Add the oats, milk, yogurt Ingredients chia seeds together in a glass jar; Ingredients chia chia seeds seeds together together in a in glass a glass jar; jar; mix together, then cover and chia seedsthen together in a glass jar; Ingredients Ingredients Ingredients mix together, cover and • ¾ cup rolled oats mix mix together, together, then then cover cover and and refrigerate overnight.

• ¾ cup rolled oats mix together, then cover and 1. Add the oats, milk, yogurt and • ¾ • cup ¾ cup rolled rolled oats oats refrigerate overnight.

•¾ oats • 1 cup milk or cup milk rolled alternative refrigerate refrigerate overnight. overnight. chia seeds together fold inovernight. a glass • 1 cup milk or milk alternative 2. In therefrigerate morning, in thejar; cacao Ingredients 1 cup •cup 1 cup milk milk oryogurt milk or milk alternative alternative 2.

In the the morning, fold in the the cacao •• ¼ greek mix together, then cover and • 1 cup milk or milk alternative 2. In 2. the In morning, morning, fold fold in the in cacao cacao powder, collagen, and maple ¼ cup cup • ¾ cup rolled oatsgreek yogurt 2. Inovernight. thecollagen, morning,and fold in the cacao powder, maple ••cup ¼ greek greek yogurt yogurt refrigerate powder, powder, collagen, collagen, and and maple maple syrup.

Add the sliced cherries and •• 1¼tbsp chia seeds • ¼ cup greek yogurt powder, collagen, and maple • 1 cup milk• or milk chia alternative syrup.

Add the sliced cherries and 1 tbsp seeds assyrup. many FäV cookies as you’d like. syrup.

Add Add the the sliced cherries and and tbsp • 1 tbsp chia chia seeds seeds 2. In the morning, fold in sliced the cherries cacao •• 11tbsp cacao powder syrup.

Add the sliced cherries and • 1 tbsp chia seeds as many FäV cookies as you’d like.

• ¼ cup greek yogurt You can also add more or like.

• 11 tbsp tbsp cacao powder as as many many FäV FäV cookies cookies asyogurt as you’d you’d like. powder, collagen, and maple • 1 tbsp • cacao cacao powder powder • 1 tbsp Enhanced Collagen Boost as many FäV cookies asor you’d You can also add more yogurt or like. milk if desired.

• Enhanced 1 tbsp cacao powder You You can can also also add add more more yogurt yogurt or syrup.

Add the sliced cherries and • 1 tbsp chia • 11seeds tbsp Collagen Boost • 1 tbsp • tbsp Enhanced Enhanced Collagen Collagen Boost Boost milk if desired.

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• 1 tbsp cacao powder Tip: layer mixture with • 1maple tbsp Enhanced Collagen Boost 1-2 tsp syrup milk ifoat desired.

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good SELF-CARE

Squishy Soap Kids Can Make Written by and photos by Jen Kossowan What do you get when you combine play dough and soap? Squishy soap! It’s the softest, squishiest, coolest sensory dough and just as its name implies, it’s great for both play and washing (seriously though!). Use it to take bath time fun to the next level or to sneakily encourage some extra hand washing.

1

2

Make It This version is lavender scented and is perfect for times when some extra calm is needed… Hello, chilled out bath before bed!

WHAT YOU’LL NEED • ½ cup cornstarch • ¼ cup lavender castile soap • 4 tsp sweet almond oil or cold pressed avocado oil • a few drops natural food colouring (optional)

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September & October 2022

STEP 1 Measure the ingredients into a small bowl. If you’re using natural food colouring, it’s helpful to mix it into the liquid ingredients first so it’s distributed more evenly.

STEP 2 Mix the ingredients well with a spoon.

The mixture may not come together fully at this point, but don’t worry.

3

4

STEP 3 Dump the mixture out onto a clean, dry surface and knead until the dough is completely smooth. As you knead, you’ll notice that the dough will lose some of its stickiness—this is exactly what you want!

STEP 4 Be sure to give it a good few minutes of kneading first, but if you find that the mixture is still too dry, add a little more castile soap or if the mixture seems too wet, add a little more cornstarch.

Just be sure to add either ingredient in tiny increments and knead well before adjusting more.

Store in an airtight jar or reusable bag.

To use, simply pinch off a little chunk and rub it between wet hands. Rolling the full ball in your hands works too, though it can loosen the texture of the squishy soap due to the added moisture. Let the soap dry out a little before returning to the jar.

Jen Kossowan is a kindergarten and grade one teacher and mama of two gorgeous kiddos. She’s passionate about play, loves a good DIY project, and can most often be found in her kitchen whipping up recipes that taste delicious while meeting her crunchy mama criteria. She started Mama.Papa.Bubba. on a whim in 2010 while living in the Middle East and has been sharing her recipes and activities there ever since.

Learn more: mamapapabubba.com | IG: @mamapapabubba

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good HEALTH

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Written by Lauren Hauswirth from Genuine Health

ou may have heard about the COVID-19 phenomenon referred to as ‘The Pandemic Brain,’ or an increase in brain fog and inattention felt across the globe. We can relate!

Lots of research shows that under times of increased stress and anxiety, our concentration, memory, and cognition suffers. Couple that with an increase in distractions at home and no delineation between home and work, and we’re starting to see a big problem.

So, what are people doing to combat this pandemic brain?

At the time of being surveyed in the fall of 2021, 60% of Americans drank more coffee than any other beverage in the past 24 hours. We 19

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at Genuine Heath love our coffee too, and the increase in energy and focus it can provide, but aren’t big fans of the crash (especially after multiple cups…).

Our solution to help support focus without a crash and to allow you to break through the brain fog and improve your concentration immediately, is our new Clear Focus supplement. We have coupled fast-acting natural ingredients with Lion’s Mane mushroom and a B complex, to help support your longterm brain health.

Clear Focus: What’s in it?

The star ingredient is Lion’s Mane mushroom. Lion’s Mane mushroom has been found to improve

If that wasn’t enough, we added a couple additional ingredients to support our immediate ability to concentrate on a task and reduce brain fog. L-theanine with a Green Tea Extract work synergistically and have been found in combination to improve memory and attention, and finally Panax Ginseng provides an additional cognitive boost.

Who is this product for?

This product is for anyone who experiences brain fog throughout the day or who struggles to concentrate on tasks or with memory.

It is for someone wanting a jitter free alternative or companion to a coffee. It is for anyone who wants to support their brain health long term.

There is a lot going on in the world right now, and we are here to support you!

FRUIT KEBABS WITH

CINNAMON HONEY yogurt dip

RECIPE BY Joy McCarthy of JOYOUS HEALTH

INGREDIENTS:

DIRECTIONS:

FRUIT KEBABS • (such as blueberries, strawberries, pineapple and watermelon) • 5–10 wooden kebab sticks

FRUIT KEBABS 1. Assemble fruit kebabs by alternating fruits.

CINNAMON HONEY YOGURT DIP • 1 cup plain full-fat yogurt • 2 tsp raw honey • ½ tsp ground cinnamon • 2 tbsp Genuine Health Omega3 Kids +D3 (cherry flavour)

CINNAMON HONEY YOGURT DIP 1. In a small bowl combine yogurt, honey, cinnamon and omega3 oil together.

2. Refrigerate until serving.

3. Dip kebabs into yogurt and enjoy!

genuinehealth.com

INTRODUCING NEW I MP ROVES FOCUS !

DEEP SLEEP

FEEL MORE CALM

WITH REISHI MUSHROOM AND

CLEAR FOCUS

WITH LION’S MANE MUSHROOM

NOURISH AND ENERGIZE F O R T O TA L B O D Y H E A LT H .

good FOOD

Overnight Oats 3 Ways Written by and photos by Bailey Campbell

Summer is coming to an end and for many it’s a return to routine. Mornings can either make or break a day, so start your day organized and well fed by taking breakfast off the table… off the table and into a jar. Overnight oats make the perfect breakfast for the whole family, easily customized for flavour and size, budget-friendly and can be made in batches to be enjoyed during the week.

Save precious time while not compromising on nutrition or flavours.

Lemon Cheesecake Overnight Oats Serves 1 | 10 Minutes, 4 Hour Rest

INGREDIENTS OATS

CHEESECAKE GANACHE

½ ½ 1 ½

⅓ cup plain Greek yogurt 2 tbsp white chocolate chips 1½ tbsp cream cheese, room temperature

cup gluten-free oats cup almond milk tsp chia seeds scoop vanilla protein powder 2 tsp lemon juice ⅛ tsp lemon zest 1 tbsp maple syrup

TOPPINGS

graham wafers coconut shreds lemon slices

DIRECTIONS 1. Combine all oat ingredients in a bowl or jar. Refrigerate for 1 hour minimum to set.

2. In a small bowl, melt the white chocolate in the microwave at 30 second intervals. Whisk in cream cheese and yogurt.

3. Spread the white chocolate mixture over the oats.

Refrigerate for 4 hours minimum or overnight to set.

Add toppings in the morning before serving.

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Carrot Cake Overnight Oats Serves 1 | 10 Minutes, 4 Hour Rest

INGREDIENTS OATS

½ ½ 1 ½

cup gluten-free oats cup almond milk tsp chia seeds scoop vanilla protein powder ¼ tsp cinnamon ⅛ tsp nutmeg 2 tbsp carrots, shredded

1 tbsp pecans, chopped 1 tbsp raisins CHEESECAKE WHITE CHOCOLATE GANACHE

⅓ cup Greek yogurt 2 tbsp white chocolate chips 1½ tbsp cream cheese, room temperature

DIRECTIONS 1. Combine all oat ingredients in a bowl or jar. Refrigerate for 1 hour minimum to set.

2. In a small bowl, melt the white chocolate in the microwave at 30 second intervals. Whisk in Greek yogurt and cream cheese.

3. Spread the white chocolate mixture over the oats. Refrigerate 4 hours minimum or overnight to set. Top with additional carrot shreds and pecan pieces in the morning before serving.

Birthday Cake Overnight Oats Serves 2 | 10 Minutes, 4 Hour Rest

INGREDIENTS OATS

1 1 ½ ¼ 1

cup gluten-free oats cup almond milk tsp vanilla extract tsp almond extract scoop vanilla

2 tsp chia seeds 1 tbsp honey TOPPINGS

sprinkles ⅓ cup plain Greek yogurt

DIRECTIONS 1. Combine all oat ingredients in a bowl or jar. Refrigerate for 4 hours minimum or overnight to set.

2. Stir in sprinkles in the morning. Top with plain Greek yogurt and more sprinkles if desired.

Bailey Campbell has a passion to inspire others to fuel their bodies with great tasting food and make you feel your best. She doesn’t believe there is a “perfect” diet for everyone; she believes in balance and finding what works best for you and hopes to inspire you to live your healthiest, best life!

Learn more: basicswithbails.com | IG: @basicswithbails

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De-Stress

Sleep Better

NEW!

The most relaxing mineral Magnesium Citrate protects the nervous system from stress, helps relax muscles, and relieves tension headaches.

Easy to drink in delicious tropical fruit flavour.

Calms nerves and promotes restful sleep

Fall asleep faster – stay asleep longer

Stress-Relax Tranquil Sleep® combines L-theanine, melatonin, and 5-HTP to calm nervousness, promoting a restful, deeper night’s sleep.

Available only in natural supplement stores. naturalfactors.com

®

VERIFIED

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NEW Bi-Layer Melatonin is a dual-action, timed-release, bilayer tablet that quickly releases 5 mg of melatonin to help you fall asleep faster, and then steadily releases the remaining 5 mg to help you sleep through the night.

TESTED NON-GMO

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good HEALTH

Sleep Hygiene 101 Written by Dr. Kate Rhéaume from Natural Factors

I

s there anything worse than eyeing your bedside clock repeatedly, calculating the hours of sleep you can salvage if you could just get to (or back to) sleep? Does it seem that you only drift into a peaceful slumber right before the alarm goes off? Poor sleep is one of the most common complaints seen in the naturopathic doctor’s office. There are several underlying causes for insomnia, as well as many effective natural remedies to get a better night’s sleep.

However, the foundation of better slumber is sleep hygiene.

Bedtime basics

Sleep hygiene doesn’t mean taking a shower before bed. The term refers to common sense steps that can stack the odds in favour of getting a better night’s sleep. For example, regular daytime exercise is one of the best remedies for insomnia, although working out too late in the day may be stimulating and can hinder sleep. Consumption of alcohol, caffeine, chocolate, and certain prescription drugs can rob you of much-needed shut-eye.

Consult your doctor if you are taking oral contraceptives, thyroid medications, or beta-blockers, as these medications may reduce sleep quality.

For some people, nighttime awakenings are caused by hypoglycemia. Nocturnal hypoglycemia can cause a spike in adrenalin that will rouse you from slumber. Avoid sugary, high glycemic index foods throughout the day and have a small snack that’s high in complex carbohydrates, such as oatmeal, about an hour before bed. This will help stabilize blood glucose levels until morning.

Sleep schedule

One of the most important things you can do to establish a healthy circadian rhythm is going to bed and waking up at the same

time every day, even on weekends. This may sound regimented, but that’s the point. The body loves predictability when it comes to sleep. Ignoring fatigue to binge another episode of your favourite show can throw off your natural sleep cycle for the rest of the night.

“Without enough sleep, we all become tall two-year-olds.”

— JOJO JENSEN

Dark mode

Sleeping in a completely dark room will help your brain produce more melatonin. Melatonin is the best-known natural sleep inducer. This hormone is produced by the pineal gland in response to darkness. Its diminishing production throughout life is one of the main reasons sleep quality declines with age.

To optimize melatonin production, invest in blackout curtains or a simple sleep mask to keep light from reaching your eyes overnight. Finally, avoiding phones and other screens that emit blue light close to bedtime will also help your pineal gland work smarter, not harder.

Dr. Kate Rhéaume is a best-selling author, licensed naturopathic doctor, a graduate and former faculty member of the Canadian College of Naturopathic Medicine. Dr. Kate lectures internationally on many topics related to health and wellness, and is a frequent guest on radio and television across North America. She is the author of the best-selling book Vitamin K2 and the Calcium Paradox: How a Little-Known Vitamin Could Save Your Life.

Learn more: doctorkatend.com | IG: @kate.rheaume

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good HEALTH

Boost Your Beverages The need to stay hydrated is not news and like the meme says “Don’t forget to drink water … You’re basically a houseplant with more complicated emotions.” But as we transition to cooler months, what we drink and how we boost our beverages becomes even more important. Shifting from beating the heat with hydration and electrolytes to focusing on building immune systems, protecting skin and battling the winter blues can all be supported by adding some function to your daily sips.

1 | HELLO H 2 O Clean and simple water is still at the top of the list and intake remains the same throughout the year. Set your daily water goals and sip away. But water is also the perfect vehicle for added nutrition and support.

1

2 | COLLAGEN Collagen is everywhere these days and rightly so. It is the building block for all connective tissues like skin, hair, nails, ligaments, cartilage and muscles.

Bonus is that it has little to no taste and can be added to both hot or cold beverages.

4

Marine collagen (sourced from fish) is mostly used for more superficial wellness such as wrinkles, tight skin and hair growth while bovine collagen (sourced from cows) is great for joint care, muscle function and gut health. We suggest starting the day with a scoop in your coffee or smoothie and adding some through the day to your soup or afternoon tea.

3 | VITAMIN C Proven to support the immune system, it is a must-sip product to add to your daily routine.

Available in a variety of delicious, flavoured packets, they transform your water into a delicious drink.

Vitamin C is also involved in the production of collagen and absorption of iron, making it even more beneficial.

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2

3

4 | ADAPTOGENS This is a fancy word for a group of products that help your body adapt to changes like stress, immune function, anxiety and overall wellbeing.

Mushroom powder blends are at the top of our list for must-try adaptogens. While there is a fungus for every function, a mix of mushrooms is a great place to start.

These can taste on the earthy side so tend to taste best in hot drinks like cocoa or blended into stronger flavoured smoothies and enjoyed earlier in the day.

5 | MOOD ENHANCERS While many wellness herbs can technically fall under adaptogens, ultimately they have a more specific use and help support us by elevating or calming our mood. Holy Basil, Ashwagandha and Maca are the most used products to help support a balanced mood, reduce stress, increase energy and even increase libido. These products can all be found on their own in tincture or powder form and can easily be added to your daily beverages. Calming products like Holy Basil and Ashwagandha are best taken later in the day while Maca is a great boost for morning or to beat that midafternoon slump.

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6 | MAGNESIUM Magnesium may not have the same trendy hype as collagen, but it is a must have for soothing and replenishing our muscles and relaxing at the end of a long day. Magnesium is a mineral that is lacking in many and is critical for muscle function, relaxation, reducing inflammation and improving sleep. There are many delicious magnesium citrate powdered drinks that can be enjoyed warm or cold and best drank within an hour of bedtime.

7 | GREENS Greens are available in powder or liquid and are loaded with every essential nutrient. They offer convenience when looking to increase your nutritional intake but not munch on veggies all day. They also help keep your body more alkaline which helps with disease and illness prevention.

Depending on the product we suggest taking them first thing in the morning.

7 5

While all of these boosters sound amazing, finding the ones that work best for your wellness goals is what’s most important. Not sure where to start? Come in and speak with any of our knowledgeable wellness team members or send us a message online.

Fermented Supplements

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good HEALTH

NUTRITIONIST NOTES

Analyzing Your Stress Barrel TAKE BACK WHAT IS IN YOUR CONTROL Written by Angela Wright, cnp

L

ife. Sometimes it can be a lot. Expectations, finances, global crises, what’s for dinner. It can be a bit much for one person to take on. When it gets a bit overwhelming, the stresses of life can lead to all sorts of symptoms like anxiety, depression, insomnia, weight loss or gain, digestive issues and a very short fuse. When life gets to be a bit more than overwhelming, uncontrolled chronic stress can contribute to some bigger-ticket health issues including cardiovascular disease,

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don’t have one set of nutrients and energy to deal with work stress and another set to handle toxic chemicals. Taking a look at what’s going But we don’t have to wait for a into our barrel allows us to decide life-altering diagnosis to make some what’s worth our energy and what simple changes. We can look at the we need to let go of. This can be smaller issues now. We can take quite helpful in making sure our back control over what we spend barrel doesn’t overflow, contribour finite stress energy on. uting to those louder and louder symptoms. Remember, symptoms If we think about our body as a are our body’s way of getting us to metaphorical barrel, the stresses pay attention to the fact that someand stressors start to fill it up. We thing needs to change. What needs only have so many resources to deal to change for you? with all the gunk in our barrel—we hormone imbalances affecting the adrenals, thyroid and gonads, autoimmune disorders and cancer.

It starts with determining which stresses your own body might be trying to deal with. This comes down to anything (or anyone!) that is not beneficial for your body, mind and spirit.

Here are just a few examples. See yourself in this list?

• Dietary Stress – refined carbs and sugars, caffeine, alcohol, charred foods, and damaged fats; chemical additives, preservatives, flavours, colours and sweeteners • Chemical Stress – toxins in our water like dioxins, mercury and microplastics; chemicals in our personal care and cleaning products, pharmaceuticals and other drugs, air pollution and pesticides • Physical Stress – over- or under-exercising, lack of ample quality sleep, eating on the go; our modern footwear, workspaces and toilets; artificial light and shift work • Biological Stress – undesirable viruses, bacteria, fungi and parasites; improperly used antibiotics; too clean or too dirty an environment • Mental, Emotional and Spiritual Stress – family and relationships, work and finances, mental well-being, unresolved conflicts and trauma, lack of passion and purpose Particularly, the mental/emotional/spiritual stresses can compound repeatedly as we over-think the situation. Our nervous system doesn’t do a great job of telling the difference between a scenario we’re re-analyzing from the past, one that is currently in progress, or one that we think might happen in the future. This can really take up a lot of bandwidth and space in our barrel.

But you can start to take control of your stress load and response! Step one is to assess what’s going into your barrel.

What choices, situations or thoughts are not serving you? Are they requiring resources you would prefer to use on improving your health and well-being, and moving toward your goals?

What can you change or let go of? This might mean a switch from your afternoon coffee and donut to a greens juice and almonds, giving you more resources to deal with your boss or spouse or kids in a kinder, less reactive way.

You have the potential to determine which stresses are entering your barrel, and how well you deal with them when they do. Take a moment to become aware of what’s requiring your energy and decide if it’s in your best interests. Awareness is the important first step for slowly whittling away your pile of stressors to make everything in life more manageable—and better yet, more enjoyable!

Angela Wright, cnp is one of Nature’s Fare Market’s nutritionists.

As an instructor at the Institute of Holistic Nutrition, Ange enjoys teaching individuals or students how to read, correct and action on their symptoms.

Learn more: alignnutrition.com

Free Nutrition One-On-One

| WELLNESS WISDOM |

Lighten your barrel’s load Reprioritize sleep. This is when the nervous system gets to unwind and recharge, and the body does its best healing. Set a consistent sleep and wake time, ensure you’re in a dark, cool environment and keep away from electronics and social media an hour or two before bed.

Make healthy, whole foods choices more often. These provide you with the nutrients needed to deal with stress, while not contributing to your chemical load.

Include a rainbow of vegetables and fruit for a powerful dose of stress-fighting phytonutrients.

Don’t forget clean drinking water!

Ensuring you drink ample water helps the body know there isn’t a drought, therefore allowing waste, nutrients and neurotransmitters to move around easily. Filter to remove some of the many chemicals that may be found in your tap water.

Spend quality time in your ‘rest and digest’ mode. This is when the nervous system thinks all is safe, and we do our best healing and recovery. Engage in fun pastimes, hang with your support network, chill in nature and be present in the moment.

Question your symptoms and reactions while they are happening. Instead of complaining about your bloating or getting angry at the news, step back and ask yourself ‘what’s that all about?’. Becoming aware of your actions and reactions is how you can consciously choose a different path next time.

Would you like to talk with Angela or one of our other nutritionists about your health questions?

Scan to book or visit naturesfare.com

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SUBSCRIPTION-FREE MEAL KITS

Which one are you making tonight?

Options for every lifestyle at your local Nature’s Fare Markets

New

Made in BC

GOOD STUFF IN-STORE

OUR BISTRO

Cold-Pressed Juices Rossdown Farms Marinated Turkey Turkey is delicious lean meat that can be enjoyed all year round. These new marinated free range turkey breasts come in lemon citrus and teriyaki orange, making them perfect for grilling, salads, tacos and one flavour-packed sandwich.

OUR BISTRO

Apple Crumble Seasonal Smoothie Fall in a cup. Spiced apples, creamy oat milk and the added benefit of Genuine Health Fermented Vanilla Protein. (It’s not served with ice cream, but we’re not stopping you!) Available only until the end of October.

New look, same delicious blends. Made in-house by our passionate chefs, these 100% organic, cold-pressed raw juices pack a powerful punch. Because they are cold pressed, they retain more of the vitamins, enzymes, minerals and antioxidants than regular juice.

Siete Grain Free Tortilla Chips Healthy Hippos Nostalgic candy from your childhood with grownup goodness. We are loving these sweet treats.

Made in BC

There is a new chip in town! Made from cassava masa, they are low sodium, have zero grains and are delicious. Perfect for many diets including paleo, grainfree, vegan, dairy-free and more! Only question is what you will dip them in.

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When you bring your own bag, you’re helping to protect and restore habitat right here in BC. So far, our program has raised $116, 884.29

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We’re Hiring FULL & PART-TIME POSITIONS GREAT PERKS Bring your authentic self to work Live your values Schedules that fit your life Free swag and daily laughs

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Competitive wages—starting at $17 20% team member discount Flexible benefits

Scan the code or visit naturesfare.com/join-our-team

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