The Good Life September/October 2022

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+ THE LIFE Free HygieneSleep 101 24 September & October 2022 Fasting Chronic&Stress 11 Boost BeveragesYour 25 Family Meals They’ll Love Easy BUDGET

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.


VITAMINS & SUPPLEMENTS 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.


132111 17 good FOOD 13 Soup Season Recipe: Spicy Carrot Lentil Soup 21 Overnight Oats 3 Ways LemonRecipes:Cheesecake Overnight Oats Carrot Cake Overnight Oats Birthday Cake Overnight Oats IN EVERY ISSUE 4 Get the Good Stuff 30 New Good Stuff In-Store good HEALTH 11 Nutritionist Notes: Fasting & Chronic Stress 19 Meet the New Clear Focus 24 Sleep Hygiene 101 25 Boost Your Beverages 27 Nutritionist Notes: Analyzing Your Stress Barrel— Take Back What is in Your Control good SELF-CARE 17 Squishy Soap Kids Can Make goodContents FEATURE 5 Budget Friendly Family Meals Eat well and stay healthy while keeping to the budget? It’s entirely possible. + BroccoliRecipes: Mac & Cheese Tortellini Soup Dump & Bake Plant-based Meatball Casserole Chicken Quesadillas Chicken Enchiladas Fish Tacos The Good Life the Magazine of Nature’s Fare Markets | 2

Stress & The Gut

Missed an event?



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.

Creative Director Janna Payne


Copy Editor Marilyn Fransen

WHERE: Instagram Live

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

WHERE: All stores

WHEN & WHERE: October 4 | Kelowna October 5 | Kamloops October 6 | White Rock October 12 | Online Webinar

Thenaturesfare.comhealthandwellbeing of our


29th Anniversary Sale

Stress contributes to Irritable Bowel Syndrome. Science clearly shows a relationship between the health of the gut and What’sstress.the connection, and what can we do in practical terms to help reduce IBS?

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.

3 | September & October 2022

WHERE: Instagram Live

Back to School

LET’S TALK: INFLAMMATION The Next Generation in Inflammation Relief & Healing

Content Manager Chantelle Nuttley


WHERE: Instagram Live

Check out our YouTube channel to catch up. @naturesfaremarkets

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

WHEN: October 19

WHEN: September 7

SPEAKERS: Jason Watkin & Franco Cavaleri

Our calendar SEPTEMBER & OCTOBER 2022

WHEN: September 14

SPEAKER: Charlotte Traas

Part 2: Immunity Boosters

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.

Part 1: The Healthy, Happy Eater


WHEN: September 22–24


Marketing Director Stephanie Thatcher

SPEAKER: Karlene Karst



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.


Verum Beauty Labs Eye Cream, Moisturizing Cream and Hand Cream

by Julie Daniluk

The Good Life the Magazine of Nature’s Fare Markets | 4


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



Becoming Sugar-Free

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.

5 | September & October 2022

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.




1. Preheat oven to low broil.

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

Broccoli Mac & Cheese $20 for 4 servings Tortellini Soup $24 for 4 servings quickvegetablespantryElevatestapleswithfreshforacomfortdishthateventhekidswilllove. The Good Life the Magazine of Nature’s Fare Markets | 6

2. Prepare the pasta according to package instructions.

1 head fresh or frozen broccoli, cut into florets



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

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

tbsp oil of choice 1 medium yellow onion, diced 2 medium carrots, chopped 1 can cannellini beans ½ tsp sea salt, plus more to taste black pepper 28 oz can diced tomatoes with basil 3 ½ cups vegetable broth or bouillon with 3½ cups water ¼–½ tsp red pepper flakes 9–12 oz fresh tortellini 1 pkg frozen kale OPTIONALherbs: 1 tsp dried thyme or Italian blend extra veggies (sweet potato, potato or beans)

1. Heat the oil in a large pot over heat.

2 boxes Annie’s Shells & White Cheddar

3. Cook tortellini according to package directions.

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.

6 tbsp whole milk

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

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

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

1 cup cheese, shredded

8 Annie’s Cheddar Squares crackers, crushed salt

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. with herbs and

1 pkg penne pasta 1 jar marinara sauce 1 pkg frozen spinach 1 pkg Gardein Plant-based Meatballs 3 cups water 2 cups vegan cheese, shredded (we like Daiya Italian 4 Cheeze Shreds) OPTIONALsalt TOPPINGS fresh herbs (such as basil, oregano and parsley) 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.)

serve hot. Dump & Bake Plant-based Meatball Casserole $29 for 4 servings 7 | September & October 2022

5. Garnish

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

$30 for 4

1 pkg Simply Organic Green SimmerEnchiladaSauce


1. Cook rice according to package directions.

1 cup cooked chicken, diced

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


OPTIONAL TOPPINGS cup fresh cilantro, chopped sour cream hot sauce


1 cup canned black beans, rinsed and drained

½ pkg Simply Organics Seasoning tortillas

$30 for 4


Chicken Quesadillas



1 cup brown rice




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


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

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.

A usedcanroastedwholechickenbedividedandforseveralmeals,makingitamorebudget-friendlyoptionthanyoumightthink. The Good Life the Magazine of Nature’s Fare Markets | 8

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

Chicken Enchiladas


1 corn on the cob, steamed and kernels removed


half meat from a roasted chicken, diced

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.


1 ripe avocado, diced cup cilantro, chopped sour cream lime, quartered

1 cup brown rice

1. Preheat oven to 350°F. Brush a 9" x 13" baking dish with olive oil.

2. Cook rice according to package directions.

2 cups cheese, shredded



2. In a bowl, prepare salad kit. Set aside.

Fish Tacos $23 for 4 servings 12 Ways to Make the Most of Your Food Budget 1 Meal plan 2 Make a list and stick to it 3 Get the flyer and shop sales 4 Search brand websites for coupons 5 Cook with leftovers 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 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 6 10 Scan shoppingforlists. 9 | September & October 2022

1. Prepare fish according to package directions.

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.

1 pkg Earthbound Farm Chopped Salad Southwest Kit

1 bunch cilantro, chopped

1 pkg hard or soft shell taco kit

1 small red onion, diced

1 pkg Gardein F’sh Filets

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

1 lime, cut into wedges

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11 | September & October 2022


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.

Fasting & Chronic Stress

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.

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.


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.

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

like a boost in metabolism, better hor mone 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 con tinued, hoping the benefits would come eventually.


Written by Lisa Kilgour, rhn

Your body uses up tons of nutrients during a stressful day and seedsEattonutrientstheseneedbereplaced.lotsoffruits,veggies,nuts,andbeans.Or,headintotheBistroandgrabafreshlypressedveggiejuice.

We’re already living in a high cor tisol 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.

“Forest bathing” has been proven to lower stress hormones and it’s an incredibly lovely way to spend a few moments.

Take deep breaths

Heading to the trees isn’t always possible in an office or while in your car, so use some long deep breaths to calm down your cortisol. Breathe in for 5 seconds, out for 7 seconds and continue it for at least 5 minutes (15 minutes is ideal). A few minutes can make a difference.huge

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.

Fasting can also reduce precious es trogen even faster, leading to more intense symptoms like brain fog and hot flashes. A drop in estrogen can also increase your appetite…

well, it’s probably time to stop be cause it may cause weight gain.

Any time I feel stressed, foggy or tense, I take a walk in the forest.

Should you try fasting? Maybe, if it seems interesting and you keep checking in to see if your body likes it. If it feels good or easy, then it’s probably working for you. If you’re having to find food hacks to get through the fasts, your energy is lower, or you just don’t like it…

which is the opposite of what you’re trying to accomplish with fasting.

Eat regularly

Learn more:

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

Head to the trees

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

This is my favourite way to lower my cortisol.

Eat lots nutrient-denseoffood

Head to bed

It’s really hard to sleep yougetespeciallysometimes,whenthere’salotofstress.Tryyourbesttogetenoughsleepeachnightandtobedearlier.Ifyouneedsomesleepsupport,awellnessteammemberatyourNature’sFareMarketscanhelpfindsomethingtohelp.

Women in perimenopause and menopause are even more affect ed 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.

5 CortisoltoWaysCalmDown 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 The Good Life the Magazine of Nature’s Fare Markets | 12

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 flow ing 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 ques tion, 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!

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

good FOOD 13 | September & October 2022

½ cup red lentils, rinsed

2 inch piece of ginger, minced

½ – 1 tsp red chili flakes

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.

Store any leftovers in the fridge.

1. Cut vegetables and rinse lentils.

1 small red onion, diced

2 tsp oil of choice

salt and pepper to taste


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.

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

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

3 garlic cloves, minced

½ cup full fat coconut milk

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!

(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.

Serves 4 | 50

The Good Life the Magazine of Nature’s Fare Markets | 14

INGREDIENTS1½lbscarrots, diced

4 ½ cups vegetable broth

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

Spicy Carrot Lentil Soup

IG: @greenseggsandyams Minutes


• 1 tbsp

• 1 tbsp

• 1-2

By: Karolina Gnat

Scan here to learn aboutmoreFäVCookies

Boost • 1-2 tsp


2. In the morning, fold in the cacao powder, collagen, and maple syrup. Add the sliced cherries and as many FäV cookies as you’d like. You can also add more yogurt or milk if desired.

Tip: layer the oat mixture with yogurt, cherries and cookies in a glass or jar for a pretty presentation! greek yogurt chia seeds cacao powder Collagen maple syrup cherries

Tip: layer the oat mixture with yogurt, cherries and cookies in a glass or jar for a pretty presentation!

2. In the morning, fold in the cacao powder, collagen, and maple syrup. Add the sliced cherries and as many FäV cookies as you’d like. You can also add more yogurt or milk if desired.

2. In the morning, fold in the cacao powder, collagen, and maple syrup. Add the sliced cherries and as many FäV cookies as you’d like. You can also add more yogurt or milk if desired.

• ¼

• 1

Black OvernightForestOats

Tip: layer the oat mixture with yogurt, cherries and cookies in a glass or jar for a pretty presentation! chia seeds cacao powder Collagen maple syrup cherries

1. Add the oats, milk, yogurt and chia seeds together in a glass jar; mix together, then cover and refrigerate overnight.

Black OvernightForestOats

Boost • 1-2 tsp

Black OvernightForestOats

Black OvernightForestOats

1. Add the oats, milk, yogurt and chia seeds together in a glass jar; mix together, then cover and refrigerate overnight.

Ingredients cup rolled oats cup milk or milk alternative greek yogurt tbsp chia seeds 1 tbsp cacao powder tbsp Enhanced Collagen Boost tsp maple syrup Handful of Sliced cherries

• 1

• 1 tbsp

Ingredients ¾ cup rolled oats 1 cup milk or milk alternative ¼ cup greek yogurt 1 tbsp chia seeds 1 tbsp cacao powder 1 tbsp Enhanced Collagen Boost 1-2 tsp maple syrup Handful of Sliced cherries

Tip: layer the oat mixture with yogurt, cherries and cookies in a glass or jar for a pretty presentation! ¾ cup rolled oats 1 cup milk or milk alternative ¼ cup greek yogurt 1 tbsp chia seeds 1 tbsp cacao powder 1 tbsp Enhanced Collagen Boost 1-2 tsp maple syrup Handful of Sliced cherries


• ¼ cup

By: Karolina Gnat

2. In the morning, fold in the cacao powder, collagen, and maple syrup. Add the sliced cherries and as many FäV cookies as you’d like. You can also add more yogurt or milk if desired.

1 cup milk or milk alternative cup greek yogurt 1 tbsp chia seeds 1 tbsp cacao powder 1 tbsp Enhanced Collagen Boost

Scan here to learn aboutmoreFäVCookies

• 1 tbsp

• Handful of • Sliced

• 1

• 1 tbsp Enhanced

• ¼ cup

Tip: layer the oat mixture with yogurt, cherries and cookies in a glass or jar for a pretty presentation!

• Handful of • Sliced

1. Add the oats, milk, yogurt and chia seeds together in a glass jar; mix together, then cover and refrigerate overnight.

• 1 tbsp Enhanced

• ¾

1. Add the oats, milk, yogurt and chia seeds together in a glass jar; mix together, then cover and refrigerate overnight.

Tip: layer the oat mixture with yogurt, cherries and cookies in a glass or jar for a pretty presentation!

By: Karolina Gnat

Black OvernightForestOats

2. In the morning, fold in the cacao powder, collagen, and maple syrup. Add the sliced cherries and as many FäV cookies as you’d like. You can also add more yogurt or milk if desired.

1. Add the oats, milk, yogurt and chia seeds together in a glass jar; mix together, then cover and refrigerate overnight.

1. Add the oats, milk, yogurt and chia seeds together in a glass jar; mix together, then cover and refrigerate overnight.

2. In the morning, fold in the cacao powder, collagen, and maple syrup. Add the sliced cherries and as many FäV cookies as you’d like. You can also add more yogurt or milk if desired.

21 17 | September & October 2022


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.

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

• ½ cup cornstarch

• a few drops natural food colouring (optional)

Make It


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.

• 4 tsp sweet almond oil or cold pressed avocado oil

Mix the ingredients well with a spoon. The mixture may not come together fully at this point, but don’t worry.

• ¼ cup lavender castile soap


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!

Learn more: | IG: @mamapapabubba



3 4

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.

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.

Certified Organic Wild Mediterranean A Medicine Chest In A Bottle® Did you know? Oregano is derived from two Greek words: Óros – gános meaning “Joy of the Mountains” Certi ed Organic, Sustainably Harvested Wild Mediterranean Origanum Minuti orum Highest Carvacrol Potency Available A Family Owned Canadian Business Celebrating 20+ Years Oregano Is All We Do! Winner of 18 Gold Awards BEST PRODUCT The Good Life the Magazine of Nature’s Fare Markets | 18

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.

Meet the New Clear Focus

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?

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…).

This product is for anyone who experiences brain fog throughout the day or who struggles to con centrate 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.

Written by Lauren Hauswirth from Genuine Health

ou may have heard about the COVID-19 phenom enon referred to as ‘The Pandemic Brain,’ or an in crease in brain fog and inattention felt across the globe. We can relate! Lots of research shows that under times of increased stress and anx iety, 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.

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

cognitive function and may have protective effects on brain cells and promote the creation of new brain cells. We have added a high-quality coenzyme B com plex to this formula, which means the B vitamins are in a form the body can use, to further support long-term brain health. Each B vitamin is transported across the blood brain barrier via a dedicat ed transport protein, where they perform numerous functions, including energy production, synthesis and repair of DNA and RNA and the synthesis of numer ous neurochemicals and signaling molecules. We are here for a brain working at its maximum capacity!

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


ADVERTISEMENT 19 | September & October 2022

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

Who is this product for?

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.

genu i nehe IN G REDIENT S: FRUIT KEBABS • (such as blueberries, strawberries, pineapple and watermelon) • 5–10 wooden kebab sticks 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) DI R ECTION S: FRUIT KEBABS 1. Assemble fruit kebabs by alternating fruits. 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! FR UI T KEBAB S W IT H CINNAMON HONEY RECIPE BY Joy McCarthy of JOYOUS HEA LTH yogurt dip INT R ODUCIN G NE W SLEEDEEPP WITH REISH I MUSH R OO M AND CLEA R F OC US W IT H LIO N’S MAN E MUSH R OO M IMP R OV ES FOC US! FEE MORLECALM N OU R IS H AND E NERG IZ E FOR TO TAL BO DY HEALTH.

21 | September & October 2022

OATSINGREDIENTS½cupgluten-free oats

Written by and photos by Bailey Campbell

½ scoop vanilla protein powder


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

1 tbsp maple syrup

2 tsp lemon juice tsp lemon zest


2 tbsp white chocolate chips

1½ tbsp cream cheese, room temperature

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


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.

TOPPINGSgraham wafers coconut shreds lemon slices


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.

½ cup almond milk


1 tsp chia seeds

CHEESECAKE GANACHE cup plain Greek yogurt

Serves 1 | 10 Minutes, 4 Hour Rest


½ cup almond milk

1½ tbsp cream cheese, room temperature

Learn more: | IG: @basicswithbails

1 cup almond milk

Birthday OvernightCakeOats


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

OATSINGREDIENTS½cupgluten-free oats

¼ tsp cinnamon tsp nutmeg

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

1 tsp chia seeds

1 scoop vanilla tsp chia seeds tbsp yogurt

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

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!


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

Serves 1 | 10 Minutes, 4 Hour Rest

OATSINGREDIENTS1cupgluten-free oats


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.

Serves 2 | 10 Minutes, 4 Hour Rest

½ tsp vanilla extract tsp almond extract

2 tbsp carrots, shredded

Carrot OvernightCakeOats


1 tbsp

½ scoop vanilla protein powder

1 tbsp pecans, chopped


The Good Life the Magazine of Nature’s Fare Markets | 22

CHOCOLATECHEESECAKEraisinsWHITEGANACHE⅓cupGreekyogurt2tbspwhitechocolate chips


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Calms nerves and restfulpromotessleep

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

Sleep schedule

Written by Dr. Kate Rhéaume from Natural Factors


Dark mode


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 be ta-blockers, as these medications may reduce sleep quality.

time every day, even on weekends. This may sound regiment ed, 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.

For some people, nighttime awakenings are caused by hypoglycemia. Nocturnal hypogly cemia 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.

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 com plaints seen in the naturopathic doctor’s office. There are several underlying causes for insomnia, as well as many effective nat ural remedies to get a better night’s sleep. However, the foundation of better slumber is sleep hygiene.

Learn more: | IG: @kate.rheaume

Bedtime basics

Sleeping in a completely dark room will help your brain pro duce 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.

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

Sleep Hygiene 101

good HEALTHADVERTISEMENT The Good Life the Magazine of Nature’s Fare Markets | 24


1  |  HELLO H 2 O

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.


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.

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.

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.

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.


Boost Your Beverages

1 4 3 2 25 | September & October 2022


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.


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.

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.

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.

5 6 7 Fermented Supplements The Good Life the Magazine of Nature’s Fare Markets | 26

7  |  GREENS


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.


But we don’t have to wait for a life-altering diagnosis to make some simple changes. We can look at the smaller issues now. We can take back control over what we spend our finite stress energy on.

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, depres sion, 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,

If we think about our body as a metaphorical barrel, the stresses and stressors start to fill it up. We only have so many resources to deal with all the gunk in our barrel—we

hormone imbalances affecting the adrenals, thyroid and gonads, auto immune disorders and cancer.


Analyzing Your Stress Barrel

don’t have one set of nutrients and energy to deal with work stress and another set to handle toxic chem icals. Taking a look at what’s going into our barrel allows us to decide what’s worth our energy and what we need to let go of. This can be quite helpful in making sure our barrel doesn’t overflow, contrib uting to those louder and louder symptoms. Remember, symptoms are our body’s way of getting us to pay attention to the fact that some thing needs to change. What needs to change for you?


27 | September & October 2022

Written by Angela Wright, cnp


• 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

Particularly, the mental/emotional/spiritual stresses can com pound 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 cur rently 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.

• Biological Stress – undesirable viruses, bacteria, fungi and parasites; improperly used antibiotics; too clean or too dirty an environment

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.

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.

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.

Free Nutrition One-On-One Would you like to talk with Angela or one of our other nutritionists about your health questions? Scan to book or visit The Good Life the Magazine of Nature’s Fare Markets | 28

Lighten your barrel’s load

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?

But you can start to take control of your stress load and re sponse! 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 en tering 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 stres sors to make everything in life more manageable—and better yet, more enjoyable!

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.

Learn more:

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.

• 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


• Dietary Stress – refined carbs and sugars, caffeine, alcohol, charred foods, and damaged fats; chemical additives, preservatives, flavours, colours and sweeteners

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.

• Mental, Emotional and Spiritual Stress – family and relationships, work and finances, mental well-being, unresolved conflicts and trauma, lack of passion and purpose

SUBSCRIPTION-FREE MEAL KITS Which one are you making tonight? Options for every lifestyle at your local Nature’s Fare Markets


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.

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.

Cold-Pressed Juices


Rossdown Farms Marinated Turkey

Nostalgic candy from your childhood with grownup goodness. We are loving these sweet treats.


Siete Grain Free Tortilla Chips

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.

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.

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 PROTECT OUR LAND Save a Bag PROUDLY SUPPORTING

Healthy Hippos


Kelowna 1876 Cooper 250.762.8636Road West Kelowna 3480 Carrington Road 250.707.3935 Langley 19880 Langley Bypass 778.278.1300 White Rock 15180 North Bluff Road 778.291.1321 Kamloops 1350 Summit 250.314.9560Drive Penticton 1770 Main 250.493.2855Street Vernon 3400 30th Open250.260.1117Avenuesevendaysa week. Let’s keep in touch! Follow us on Instagram, Facebook and YouTube. GREAT PERKS  Bring your authentic self to work  Live your  Schedulesvaluesthatfit your life  Free swag and daily laughs HiringWe’re FULL & PART-TIME POSITIONS  Competitive wages—starting at $17  20% team member discount  Flexible benefits Plus ��a�n �o�e Scan the code or

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