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Our calendar SEPTEMBER & OCTOBER 2024
SALE
Anniversary 3-Day Sale
Save big throughout the store—on everything from shampoo and sleep aids to energy bars and veggie burgers. Even yogurt.
Don’t miss our special deals and giveaways, and try out samples too!
WHEN : September 19–21
WHERE : All Stores
SPECIAL EVENT
A Taste of Oktoberfest
Our aisles are coming alive with festive cheer featuring mouthwatering samples of sauerkraut, bratwurst and cheese set to the sounds of polka, promising a memorable evening of fun.
WHEN & WHERE :
October 2 | Kamloops October 4 | Vernon
October 3 | Kelowna
LET’S TALK: IMMUNITY
Medicinal Mushrooms for Modern Life
Join Purica founder and CEO Jason Watkin to discover how medicinal mushrooms and other ancient healing herbs could be just what your mind and body need.
WHEN & WHERE :
October 22 | Kelowna October 29 | Langley
October 23 | Vernon October 30 | White Rock
October 24 | Kamloops
MORE EVENT DETAILS: naturesfare.com/upcoming-events
The health and well-being of our customers is central to our mission. We believe that learning how to live your healthiest life should be accessible to everyone. That’s why our Wellness Talks are made available for free to everyone.
Dates subject to change.
Marketing Director Stephanie Thatcher
Content Manager Chantelle Nuttley
Creative Director Janna Payne
Copy Editor Marilyn Fransen
Talk 1-on-1 with a nutritionist
Ready to take charge of your wellness?
Book your FREE 30-minute nutrition appointment today. Choose from in-store or online options.
SCHEDULE
Angela Wright
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Lisa Aschenbrenner
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Kelly Aiello Sept 4 Sept 18
Jen Casey Sept 5 Sept 26 Sept 12
Lisa Kilgour Sept 12 Sept 26
Sept 19
Scan to book or visit naturesfare.com
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Made in C�nad�
GOOD STUFF GET THE
SUPPLEMENT
Beauty Bounce Back
Support your youthful glow from the inside out. This powerful formula helps smooth skin and reduce eye wrinkles in just four weeks. With five types of collagen and natural eggshell membrane, it also helps alleviate joint pain associated with osteoarthritis. Each scoop delivers 10 grams of clinically studied hydrolyzed collagen in a neutraltasting powder that’s perfect for smoothies and drinks. Free from GMOs, hormones, antibiotics and BPA, it’s a clean, effective choice for health.
Total Body Multi Collagen Protein
HEALTHY HOME
Waxing Green
Life moves quickly, but lighting a candle offers a moment to ground yourself. The soft glow serves as a gentle reminder to pause, breathe and savour the present. Whether for meditation, parties or home décor, Honey Candles provides the widest selection of Canadian-made beeswax candles to suit your lifestyle. These toxin-free, all-natural beeswax candles are crafted with care in British Columbia, helping you light with intention. Look for the “Made in BC” bubble on the packaging.
Honey Candles
Made
PERSONAL CARE
Nature’s Touch
Back To Earth Skin delivers transparently crafted skincare, merging nature’s finest ingredients with a commitment to sustainability. These vegan and cruelty-free products rejuvenate the skin through the proprietary Mineral Microbiome Clay™, a natural source of over 40 minerals known for their skin-health benefits. Each 100% natural formula offers rich, luxurious textures without compromising efficacy. Sustainably packaged to reduce environmental impact, Back To Earth Skin sets a new standard in natural skincare, offering effective and earthconscious solutions for healthy skin. Back To Earth Skin
Harvest Feasts
Apples, Squashes & Everything Nice
As the crisp air of autumn settles in, it’s time to embrace the beauty and bounty of the fall season. One of the best ways to celebrate this time of year is by indulging in the local harvest, particularly apples and squash. These versatile and delicious produce items offer a wealth of flavours and culinary possibilities, making them must-have ingredients for the season.
By carrying produce from local farmers, we ensure that you have access to the freshest and most flavourful varieties of apples and squash. Engaging with local farmers and producers not only supports the community but also allows you to embrace the fall season, and take the opportunity to savour the flavours and traditions that come with it. Try new recipes, experiment with different cooking methods and enjoy the rich, comforting tastes that apples and squash bring to the table.
Know Your Apples Know Your Squashes
We proudly carry a wide variety of organic apples, and many as possible are sourced from local farmers. From the sweet and juicy to the tart and tangy, each type brings its own unique taste and texture. Whether you’re snacking or baking them into a pie, apples are a quintessential part of autumn’s charm.
Ambrosia
Aromatic with a mellow, sweet flavour and notes of pear and wildflower honey.
JUICE & CIDER
Fuji
Crisp and crunchy texture. Mild, balanced sweet-tart flavour with notes of honey and citrus.
EATING FRESH
McIntosh
Honeyed, fruity and spiced fragrance with sweet-tart old fashioned apple cider taste.
COOKING & BAKING
Cosmic Crisp
High in sugar and acidity for a balanced sweettart flavour.
EATING FRESH
Gala
Sweet tangy flavour with a juicy crunch. Nuances of vanilla, apple blossom and pear.
COOKING & BAKING
Pink Lady
High acidity and sugar levels with tart but sweet, floral, honeyed finish and effervescent aftertaste.
EATING FRESH
Early Gold
Sweet, with flavours of honey, pear and spice. Browns quickly.
JUICE & CIDER
Honeycrisp
Balanced levels of sugar and acidity.
Sweet and subtly tart, tangy flavour with fruity nuances.
EATING FRESH
Sunrise Crisp with sweet and tart flavour. Notes of pear and grape.
COOKING & BAKING
Our selection of organic squashes include a number from local farmers and include favourites like Butternut, Acorn and Spaghetti, each offering a diverse range of flavours and uses. These versatile vegetables can be roasted, puréed or even used in desserts, making them a staple in fall cooking.
Acorn
Mild, subtly sweet and nutty flavour. It can be baked, microwaved or steamed. Delicious in soups.
Carnival
Soft, tender flesh that has a nutty, buttery flavour with a hint of maple syrup. Excellent for roasting slices or baking stuffed.
Red Kuri
Smooth, firm flesh with a delicate, mellow chestnutlike flavour that shines through in both sweet and savoury dishes.
Buttercup
One of the sweetest varieties. The firm, slightly dry texture is best suited to steaming, baking or used in soups or curry dishes.
Delicata
Creamy with a subtle sweetness similar to potatoes or corn. The thin skin is edible so no peeling is needed. Ideal for stuffing.
Spaghetti
Mild flavour, and when cooked flesh separates into strands resembling spaghetti and is often used as a substitute.
Butternut
One of the sweetest varieties. Smooth, bright orange flesh with a similar nutty taste as pumpkin or sweet potatoes.
Kabocha
Remarkably sweet with nutty flavour and texture similar to a blend of sweet potato and pumpkin. Very versatile.
Sweet Dumpling
Sweet, starchy flesh with a flavour like a mix of sweet potato and pumpkin. Ideal for stuffing and roasting.
Spice Up Your Autumn
Created by Robin at Greens, Eggs and Yams
These bars are the perfect combination of a crisp and a pie, and fully embrace the flavours of fall with rich, comforting spices and the crunch of apple throughout. They’re flakey, crumbly and taste of maple, cinnamon and nutmeg with underlying flavours of coconut and vanilla.
Apple Bars
Makes 9 squares | 60 minutes
APPLE FILLING
4 cups apples (roughly 3–4 apples)
3 tbsp maple syrup
1 tsp cinnamon
1 tbsp arrowroot powder or cornstarch
BASE & TOPPING
2 cups oats
¼ cup oat flour
¼ cup almond flour
⅓ cup maple syrup
2 tbsp coconut sugar
1 tsp vanilla extract
½ cup coconut oil
½ cup cashew butter
1 ½ tsp cinnamon
½ tsp nutmeg pinch sea salt
1. Preheat oven to 350°F.
2. Peel the apples then cut into small cubes. Transfer to a bowl and toss with maple syrup, cinnamon and arrowroot powder to coat. Add the mixture to a small pot over medium-low heat. Cook for about ten minutes, stirring frequently, until the apples are soft, but not mushy. (Add a splash of water if the apples stick to the pot.) Remove from the heat and let cool slightly.
3. Prepare the base and topping. Add all the base and topping ingredients together in a large mixing bowl. Stir until the batter holds together (you may want to use
your hands to help mix). Transfer half of the batter to a parchment-lined 9" x 9" pan. Evenly press into the pan. Bake for 10 minutes.
4. Remove the pan from the oven. Add the apple filling in an even layer. Add the rest of the batter mixture in an even layer on top. Bake 20–30 minutes or until the top is golden brown.
5. Remove from the oven and let cool completely before slicing into squares. Serve as-is or with a scoop of ice cream. 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
Wild Blend Rice With Apples & Butternut Squash
Contributed by Lundberg Family Farms
2 cups Lundberg Wild Blend® Rice
3 ½ cups water
3 cups butternut squash, cubed
2 cups granny smith apples, diced
1 pkg Two Rivers Meats apple banger sausages, sliced
1 cup yellow onion, diced
¼ cup garlic, minced
½ cup parsley, chopped
¼ cup chicken broth or vegetable broth
2 tbsp extra virgin olive oil, 1 tbsp reserved
1 tbsp fresh thyme, chopped
2 tsp fresh rosemary, chopped
1 tsp black pepper
1 cup walnuts, chopped sea salt to taste
butter for greasing baking dish
1. Preheat oven to 425°F. Butter a 9" x 13" baking dish.
2. In a large saucepan, combine water, broth and Lundberg Wild Blend® Rice. Bring to a boil, reduce heat to simmer and cover. Cook 50 minutes. Remove from heat and steam for 10 minutes with lid on. Stir in parsley and add to a large bowl.
3. Add squash to a lined baking sheet and drizzle with reserved olive oil. Season with sea salt to taste and roast for 20 minutes. Remove from oven and add to the cooked rice.
4. In a large sauté pan, add remaining olive oil and sausage. Sauté over medium heat for 10 minutes. Add onions and garlic, and sauté for an additional 5 minutes. Add to the rice and squash mixture.
5. Add remaining ingredients, except walnuts, to the bowl. Fold to incorporate thoroughly. Add to greased 9" x 13" baking dish. Top with walnuts and roast at 425°F for 15 minutes covered, then broil uncovered for an additional 5 minutes. Enjoy!
Made with Lundberg Wild Blend Rice
Guide to Home-fermenting: Yogurt & Kefir
Whether it’s sauerkraut, kombucha or sourdough, more people are trying their hand at fermenting foods at home. In this second of a two-part series (see our last issue for the first part), we’re exploring how to make yogurt and kefir, delicious ways to increase beneficial gut bacteria, get creative with flavours and save money. Both start with a “mother”, a microbiological culture colonized by specific microorganisms which produce the enzymes that cause fermentation.
Homemade Yogurt
Creamy, sweet-tart yogurt—no fancy equipment needed
2–4 litres fresh, organic milk* 2 tbsp store-bought, live-culture yogurt saucepan food thermometer
1. Preheat oven to 180°F. Add milk to saucepan and warm over low heat to 180°F, stirring gently.
2. Transfer milk to an oven-safe bowl and cover. Heat in the oven for 30 minutes.
Did you know?
An estimated 80% of our immune system lives in the gut.
Your gut produces more mood-enhancing serotonin than your brain.
The bacteria in your gut weighs about 4 lbs.
3. Transfer bowl to the fridge to cool (place on a hot pad to protect the shelf). Leave oven on.
4. When temperature reaches 115°F, remove the bowl from the fridge.
ladle measuring cup bath towel sterilized jars
Ladle about 1 cup of the milk into a measuring cup and stir in the storebought yogurt. Stir the innoculated milk back into the bowl of milk.
5. Turn the oven off and turn the oven light on. Cover the bowl and wrap with a towel. Place the bowl in the warm oven to incubate 8–12 hours.
6. Transfer the yogurt to the sterilized jars and let cool in the fridge 4 hours or overnight. Enjoy!
*The lower the fat percentage of milk used, the more liquid the yogurt. Whole milk makes the creamiest yogurt.
Set aside a few tablespoons of your finished yogurt in a sealed container in the fridge to use as a starter for your next batch.
To thicken, strain in a cheesecloth-lined strainer for 2 to 4 hours in the fridge. Reserve the nutritious whey for smoothies.
For sweetness, stir in fruit, honey or maple syrup.
For a quick tzatziki, add smashed garlic and finely chopped cucumber.
Continued on page 11
| KEFIR CRAFT |
Fermentation is Experimentation
There’s no right or wrong amount of grains to use for making kefir—it’s just a matter of personal taste.
Temperature is a factor. Warm summer heat can cut fermentation time in half when compared with winter.
If your kefir is fermenting too quickly, add more milk and take out some grains.
If your kefir is fermenting too slowly, remove some of the milk and move the jar to a warmer location.
Kefir grains contain living microorganisms that sometimes need time to settle into the new environment in your home. You may need to make a few batches before the grains produce consistently and well.
Homemade Milk Kefir
This zingy, creamy dairy drink is high in protein, calcium, phosphorus, potassium and vitamins B, A and D for bone and gut health. Kefir contains more strains of probiotic bacteria than yogurt and is lower in lactose than regular milk because the fermentation bacteria feeds on the sugars, turning lactose into lactic acid.
1 cup fresh, organic whole cow or goat milk
½–1 tsp kefir grains*
1. Strain the kefir grains, discarding any liquid. Lightly rinse with a little fresh milk.
2. Add the grains to a sterilized glass jar that’s big enough to hold at least 1 cup of milk. Add milk. No need to stir or shake.
3. Cover the top of the jar with a clean cloth, paper towel or parchment paper held by elastic. Do not use a tight, sealed lid. This allows the grains to breathe while protecting them from contamination.
4. Place jar in a cupboard. The kefir should be ready in about 24 hours (the room temperature can affect the exact time). Test by slightly tilting the jar. It’s ready if:
• It looks more gel than liquid.
2 sterilized wide-mouth glass jars wood or plastic spoon† plastic strainer
• The whey has separated (look for pockets of clear liquid).
• It smells yeasty and a little sour.
5. The longer you ferment it, the more acidic the taste. When the kefir is to your taste, pour the kefir through a plastic strainer into a bowl. Gently stir the grains with a wooden spoon but take care to not mash the grains through the sieve.
6. Stir the kefir to smooth out the texture. It’s now ready to drink, or store in the fridge.
7. Store the grains in a separate jar in the fridge for up to a month. They can be used again and again for more batches of kefir. The grains will lose some potency the longer they are stored, so it may take making a batch or two to reactivate them fully.
*There’s no consensus on the ratio of kefir grains to milk, variations of which can affect flavour, texture and probiotic count. A good place to start is ½ to 1 teaspoon kefir grains to 1 cup of milk.
†Kefir grains should not come into contact with metal or be rinsed in water, which weakens their potency.
Storing kefir 6–12 hours before drinking makes the kefir thicker and produces more B vitamins.
If you’d like fizzy kefir, put a tight lid on the jar for one or two days, “burping” it once a day by loosening the lid to release pressure so the jar doesn’t explode.
If you are new to drinking kefir, start with a tablespoon in the morning and work up from there to make sure your body tolerates it well.
Add extra grains, a rich source of probiotics, into a smoothie.
Sources
https://www.yemoos.com/blogs/yemoos-blog/what-is-the-optimal-ratio-of-milk-kefir-grains-to-milk https://revolutionfermentation.com/en/blogs/yogurt/making-yogurt-without-yogurt-maker/ https://www.npr.org/2013/11/06/243014945/yes-it-s-worth-it-to-make-your-own-yogurt https://www.organicauthority.com/organic-food-recipes/perfect-sourdough-starter https://www.ruralsprout.com/easy-homemade-yogurt/ https://www.bonappetit.com/story/how-to-make-kefir
Fermentation history
For about 8,000 years, people have preserved food through fermentation. In fact, ancient fermentation vessels have been found in Eastern European archeological sites, dating back to the Paleolithic era.
Fermented foods made up about 30% of traditional diets. These were nutritionally beneficial because they produced probiotics, were more easily digestible, improved access to the anti-inflammatory and antioxidant qualities of foods and made people less susceptible to bacteria and infection.
https://www.nutritionadvance.com/kefir-nutrition-benefits-and-drawbacks/ https://kefirkitchen.com/what-are-kefir-grains/ https://microbeonline.com/starter-culture-types-examples-and-uses/ https://en.wikipedia.org/wiki/Fermentation_starter https://www.exploreyeast.com/yeast-and-fermentation/louis-pasteur-the-father-of-fermentation/
NUTRITIONIST NOTES
Do I Need Calcium? Or Magnesium?
Written by Lisa Kilgour, rhn
Are you constantly battling muscle cramps, restless legs or stress? When it comes to supplementing, most people reach for calcium without a second thought. But what if I told you that magnesium might be the real superstar?
By far, the most common deficiency I see in my practice as a nutritionist is magnesium. It’s so prevalent that chocolate cravings are also the most common craving I see; most chocolate cravings are a sign from your body for more magnesium because dark chocolate and cocoa are very high in magnesium. Your body is so smart.
Despite this, most people focus on calcium, thinking they need more without even considering magnesium. This focus on calcium supplementation is somewhat controversial, but let me explain why magnesium deserves more of your attention.
Calcium and Magnesium: A Balancing Act
Calcium and magnesium are like brothers—they work together in
your body. One of calcium’s primary roles is to contract your muscles, while magnesium’s job is to relax them. This balance is crucial for proper muscle function.
Most people I work with have a contraction problem: muscles that are over-contracting, leading to knots in your shoulders, restless legs and twitching muscles. These are signs that your body probably needs more magnesium to help those muscles relax.
The Impact of Stress on Magnesium Levels
We burn through extra magnesium when we’re under stress. When you’re stressed, your body is in a constant state of tension and alertness, which depletes your magnesium levels. This is why many people find that their symptoms of magnesium deficiency—like muscle cramps, tension and even migraines—worsen during stressful times.
Dietary Imbalance: Too Much
If you think your body could use more magnesium, here are three ways to up your level.
Another interesting job of these minerals is how they affect mucus production. Calcium promotes mucus creation, while magnesium helps break it up. If you’re someone who tends to be really mucousy, especially after consuming dairy (which is high in calcium and low in magnesium), you might benefit from extra magnesium.
1. DIETARY SOURCES
Include more magnesiumrich foods in your diet, like leafy greens, nuts, seeds and whole grains. Avocados, bananas and dark chocolate are also good sources. Incorporating these foods can be an easy and delicious way to boost your magnesium intake naturally.
Calcium, Not Enough Magnesium
Our modern diets are often out of balance, skewed heavily toward calcium due to high dairy consumption. Dairy products are very high in calcium but relatively low in magnesium, which can lead to an imbalance.
2. SUPPLEMENT
3. EPSOM SALTS BATH
Epsom salts are high in magnesium sulfate and can be absorbed through the skin. Add into a warm bath to help relax your muscles and increase your magnesium levels. This method is particularly soothing and can be a great addition to your evening routine to unwind and prepare for restful sleep. | WELLNESS WISDOM |
There are various forms of high-quality magnesium supplements, such as citrate, glycinate and threonate. Magnesium citrate is a mild laxative (read: will make you poop), yet magnesium bisglycinate won’t do that and is great for sleep. Choose a form that’s best for your body and needs.
This is why I rarely recommend calcium supplements—most people are getting plenty of calcium from their diets. Instead, I often suggest focusing on increasing magnesium intake to restore balance.
Signs You Might Need More Magnesium
How do you know if you might benefit from more magnesium? Here are some common signs:
• Muscle Cramps and Spasms: If you have frequent muscle cramps, spasms or twitching, your body might be crying out for more magnesium. These signs are your body’s way of telling you it needs help relaxing overworked muscles.
• Restless Legs: This uncomfortable sensation can often be relieved with magnesium. Many people find that their restless legs calm down significantly when they up their magnesium intake, allowing for a more peaceful night’s sleep.
• High Stress Levels: If you’re constantly stressed, your magnesium levels are likely depleted. Stress depletes magnesium levels, and low magnesium can make stress harder to manage, creating a vicious cycle.
• Sleep Issues: Magnesium helps your body relax and can help you sleep deeper. If you struggle with insomnia or restless sleep, boosting your magnesium intake might make a big difference.
• Chocolate Cravings: Craving chocolate could be your body’s way of asking for more magnesium. Happily, dark chocolate is a good source. Next time you’re craving a chocolate bar, consider reaching for dark chocolate to satisfy both your craving and your magnesium needs.
Incorporating Magnesium for Better Health
Incorporating more magnesium can be a total game-changer. This essential mineral supports muscle relaxation, reduces stress and helps maintain a healthy balance in your body. Instead of reaching for calcium supplements, consider boosting your magnesium intake through diet or supplements. By paying attention to your magnesium levels, you can address deficiencies that might be impacting your health more than you realize.
Remember, it’s all about balance, and magnesium plays a vital role in achieving that harmony. By embra cing the power of magnesium, you can experience a profound difference in your overall wellness. Give it a try and see how much better you can feel every day.
Lisa Kilgour, rhn is one of Nature’s Fare Markets’ nutritionists and soughtafter speaker and educator who helps people heal from diverse and complex health issues. She has spoken at TEDxKelowna and is the author of Undieting: Freedom from the Bewildering World of Fad Diets. Book your free appointment today at naturesfare.com Learn more: lisakilgour.com
GUT-FX WORKS TO
Renew the intestinal tract lining
Repair digestive tract inflammation
Replenish healthy gut flora with probiotics
Avocado Oil
One of the healthiest cooking oils
FLAVOUR PROFILE
Mild, buttery flavour
HEALTH BENEFITS
Choose the Right Cooking Oil
Olive, avocado, sunflower, canola, grapeseed…the choices of plant-based cooking oils can be overwhelming. Here’s a primer on the most popular types, and their benefits and uses.
For thousands of years, people have used heat or pressure to extract cooking oils from plants.
Today, extraction from nuts, seeds and fruits can be either from mechanical pressing (unrefined), or dissolving by solvents like hexane, a byproduct of gasoline production. This refined oil is then heated, washed, degummed, bleached and deodorized to remove odour, colour and bitterness.
Because the refining process destroys nutritive benefits, minimally-processed, organic, non-GMO, cold-pressed oils are always the healthiest choice.
High in monounsaturated fat, it contains the antioxidant lutein, essential for eye health. Nourishing to skin, applied topically.
SMOKE POINT
Cold-pressed: low 375°F; Refined: high 520°F USES
Frying, roasting, drizzling, good in sweet and savoury recipes
TIP
Every oil has a different shelf life. Check expiry dates and use within a year.
The Right Choice
Every oil offers a differ flavour, fat content and smoke point, so it’s important to choose the right oil for the right purpose.
Smoke Point
The smoke (or burning) point is the temperature at which an oil starts to smoke and break down. At this point it loses its nutritive value and flavour and produces free radicals—highly reactive and unstable molecules that can damage human cells.
Low smoke point oils are ideal for salads and drizzles, high smoke point oils for frying and roasting.
Canola Oil
Most canola oil is from genetically modified rapeseed and highly processed. Look for cold-pressed.
FLAVOUR PROFILE
Neutral
HEALTH BENEFITS
Heart-healthy, with both monounsaturated and polyunsaturated fats, and vitamins K and E for immune support and eye health
HIGH SMOKE POINT
400°F USES
Sautéing, frying, baking, sauces, dressings
How to Store
Your Oils
Oil can become rancid when exposed to light, heat and oxygen. Store your oil in a cool, dark place—never on the counter, on an open shelf, or above or near your stove or other appliances. Always secure the lid tightly to prevent oxygen exposure.
Nut and infused oils should be stored in the fridge.
Is my oil rancid? If it is cloudy, smells ‘off’ (like crayons, metal or something sour), tastes off, or is sticky, discard it.
Chia Seed Oil
Nutrient-dense, versatile and creamy
FLAVOUR PROFILE
Neutral flavour
HEALTH BENEFITS
Rich in heart-, skin- and brain-healthy omega-3 fatty acids
HIGH SMOKE POINT
400°F
USES
Light sautés, dressings, and smoothies
Coconut Oil
Unrefined (Virgin)
FLAVOUR PROFILE
Robust coconut flavour and aroma
HEALTH BENEFITS
High in medium chain triglycerides (MCTs) and lauric acid. which may raise “good” cholesterol; use in moderation
HIGH SMOKE POINT
350°F
USES
Sautéing, roasting, baking
Refined
FLAVOUR PROFILE
Neutral flavour
HEALTH BENEFITS
High in medium chain triglycerides (MCTs) and lauric acid. which may raise “good” cholesterol; use in moderation
HIGH SMOKE POINT
400°F
USES
Frying, roasting, baking
Flaxseed Oil
Golden yellow, best used raw
FLAVOUR PROFILE
Crisp, nutty flavour
HEALTH BENEFITS
Heart-healthy potassium, omega-6 and omega-3 fatty acids; reduces inflammation; contributes to digestive and skin health
LOW SMOKE POINT
225°F
USES
Gentle sautés, drizzles and dressings
Grapeseed Oil
Versatile, packed with health benefits
FLAVOUR PROFILE
Neutral
HEALTH BENEFITS
Rich in polyunsaturated fats, omega-6s, and vitamin E. Antioxidant and antiinflammatory properties benefit skin health, heart and insulin resistance.
HIGH SMOKE POINT
390–420°F
USES
Sautéing, roasting, dressings
TIP
Look for oils in dark glass or metal containers to ensure taste and quality and protection from light exposure.
Hemp Seed Oil
Dark green, best for sweet and savoury dishes
FLAVOUR PROFILE
Rich, nutty flavour and colour
HEALTH BENEFITS
High in polyunsaturated fatty acids, vitamin E, antioxidants; heart-healthy, anti-inflammatory; strengthens skin to better resist infections, and can improve eczema and other skin conditions
LOW SMOKE POINT
300–330°F
USES
Best as a finishing oil. Drizzle over soups, vegetables, grain bowls; in nutbased desserts, smoothies, fruit salads
TIP
Never pour used cooking oil down your drains. Transfer it to a disposable container with a lid and put it in your household garbage.
TYPES OF FAT
UNSATURATED “GOOD” FATS
Found in plant-based foods like vegetables, nuts and seeds, benefits include improving blood cholesterol levels, easing inflammation and stabilizing heart rhythms.
• Monounsaturated fats Find it in olive, peanut, avocado and canola oils, and nuts and seeds.
• Polyunsaturated fats A great source of omega-3 fats. Get it from fish, sunflower, flaxseed and canola oils, and walnuts.
SATURATED FATS
Commonly found in animal products, highly processed foods and plant oils like coconut, palm and palm kernel oil. Current studies suggest that replacing saturated fats with healthier fats can lower LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol levels. This balance is crucial for reducing the risk of heart disease. Additionally, oils like coconut and palm contain unique fatty acids that offer other potential health benefits, such as antimicrobial properties and support for metabolic health and improved HDL.
CHOLESTEROL & TRIGLYCERIDES
Our bloodstreams carry two lipid types: Cholesterol This waxy substance carries two types of lipoproteins:
• LDL (low-density lipoprotein) often called ‘bad’ cholesterol because when levels are too high, it can build up on blood vessel walls increasing risk for heart disease and stroke.
• HDL (high-density lipoprotein) absorbs cholesterol and carries it back to the liver to be flushed out. High levels of this ‘good’ cholesterol can lower your risk for heart disease and stroke.
Triglycerides are a type of fat in your blood that your body uses for energy. When you eat, any calories you don’t need right away are converted to triglycerides to store in your fat cells for use later. If you eat more calories than you burn, your triglycerides rise and can affect your heart health.
Continued on page 17
10 in 1 Anti-aging Solution
Antioxidant-rich multi and key nutrients for heart, brain, liver, skin, immune health, hormonal balance and energy levels.
USES
Higher-heat cooking
“People who consumed more than half a tablespoon of olive oil per day had a lower risk of mortality compared to those who did not.”
Journal of American College of Cardiology
Sources
https://www.bonappetit.com/test-kitchen/ingredients/article/types-of-cooking-oil https://www.prevention.com/food-nutrition/a39210372/best-healthy-cooking-oils/ https://www.goodhousekeeping.com/health/diet-nutrition/a44078426/avocadooil-rancid-study/ https://www.goodhousekeeping.com/health/diet-nutrition/g32108013/healthiestcooking-oils/ https://www.chefsresource.com/how-is-cooking-oil-produced/ https://askdrernst.com/healthblog/say-no-to-hexanes-they-could-be-in-yourcooking-oils/ https://www.madehow.com/Volume-1/Cooking-Oil.html#google_vignette https://www.eatingwell.com/article/8003928/regular-vs-extra-virgin-olive-oilwhats-the-difference/ https://www.americastestkitchen.com/cooksillustrated/articles/2978-how-to-tellif-an-oil-is-rancid
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5258651/ https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/
Sesame Oil
Toasted or untoasted, a versatile Asian staple
FLAVOUR PROFILE
Untoasted: mild flavour; toasted: rich, nutty flavour
HEALTH BENEFITS
Rich in healthy, unsaturated, antiinflammatory and omega-3 fatty acids
SMOKE POINT
Untoasted: 410°, Toasted: 350°F
USES
Untoasted: higher-heat cooking
Toasted: finishing, in marinades, sauces, broths and soups
Sunflower Oil
Versatile, look for ”virgin, high-oleic” on the label.
FLAVOUR PROFILE
Mild, light, buttery flavour
HEALTH BENEFITS
High in vitamin E and K, high in hearthealthy, monosaturated fats and low in saturated fats
SMOKE POINT
Virgin: 375°F, Refined: 520°F
USES
Frying, roasting, baking
triglycerides/art-20048186
https://www.realsimple.com/food-recipes/shopping-storing/food/how-to-storecooking-oil
https://www.verywellhealth.com/information-about-free-radicals-2249103 https://www.bhg.com/recipes/how-to/cooking-basics/how-to-dispose-of-usedcooking/ https://www.heartandstroke.ca/healthy-living/healthy-eating/fats-and-oils https://www.cdc.gov/cholesterol/about/ldl-and-hdl-cholesterol-and-triglycerides. html?CDC_AAref_Val=https://www.cdc.gov/cholesterol/ldl_hdl.htm https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-andcholesterol/types-of-fat/
https://www.hempwellness.co.nz/blogs/hemp/10-creative-ways-to-use-hempseed-oil-in-your-food https://www.who.int/news/item/17-07-2023-who-updates-guidelines-on-fatsand-carbohydrates
The Power of Sleep
Contributed by Dr. Owen Wiseman
Sleep is an indispensable aspect of our daily lives, often overlooked in the hustle of modern living. It plays a crucial role in harmonizing our physical, psychological, social and spiritual well-being. Optimal health, as recognized in the biopsychosocial spiritual model, is a state of complete physical, mental, social and spiritual well-being.
Biological Benefits
Sleep is essential for the body’s restorative processes, including tissue repair, protein synthesis and growth hormone release. It regulates metabolism, immune response and hormonal balance, while also clearing metabolic waste from the brain, potentially reducing the risk of neurodegenerative diseases like Alzheimer’s. Lack of sleep can lead to obesity, heart disease, diabetes and hypertension.
Psychological Impacts
Sleep significantly affects cognitive functions such as memory, learning, problem-solving and decision-making. Sleep deprivation can cause mood swings, anxiety, depression, decreased concentration, poor judgment and increased stress levels. Good sleep hygiene improves mood, cognitive abilities and emotional stability, enhancing mental health and emotional resilience.
Social Dimension
Adequate sleep enhances interpersonal relationships by improving
Sources
mood and cognitive function, making well-rested individuals more productive and cooperative. Sleep deprivation, on the other hand, can lead to social withdrawal and strained relationships, affecting one’s ability to interact effectively with others.
Spiritual Connection
Sleep also offers spiritual benefits, providing a time for spiritual renewal and personal reflection. Across cultures, dreams are often valued for the insights they offer into our subconscious mind. Adequate sleep fosters a clearer, more peaceful state of mind conducive to
spiritual practices such as meditation, prayer and mindfulness.
Promoting Healthy Sleep
To fully benefit from sleep, practicing good sleep hygiene is essential. This includes maintaining a regular sleep schedule, keeping a cool and dark environment, and avoiding stimulants like caffeine and electronics before bedtime. GoodNight! Sleep Dissolvable Granules can provide additional support with their standardized dose of sleep-inducing herbs and nutrients. Prioritizing and nurturing good sleep not only enhances health but also enriches life on multiple levels.
Dr. Owen Wiseman, ND Medical Advisor moves beyond quick fixes to deliver life-altering health transformations. As a naturopathic doctor and Medical Advisor to A.Vogel, he’s a sought-after public speaker, consultant, and valuable contributor to various boards and committees. His passion is promoting nature therapy’s clinical benefits and helping Canadians get wise about their health!
Learn more: www.avogel.ca
1 Saad, Marcelo, Roberta De Medeiros, and Amanda Cristina Mosini. Are we ready for a true biopsychosocial–spiritual model? The many meanings of “spiritual”. Medicines (2017): 79.
2 Eugene, Andy R., and Jolanta Masiak. The neuroprotective aspects of sleep. MEDtube science1 (2015): 35.
3 Kim, Tae Won, Jong-Hyun Jeong, and Seung-Chul Hong. The impact of sleep and circadian disturbance on hormones and metabolism. International journal of endocrinology2015 (2015).
4 Reddy, Oliver Cameron, and Ysbrand D. van der Werf. The sleeping brain: harnessing the power of the glymphatic system through lifestyle choices. Brain sciences (2020): 868.
5 Beccuti, Guglielmo, and Silvana Pannain. Sleep and obesity. Current opinion in clinical nutrition and metabolic care (2011): 402.
6 Lao, Xiang Qian, Liu X, Deng HB, Chan TC, Ho KF, Wang F, Vermeulen R, Tam T, Wong MCS, Tse LA, Chang LY, and Yeoh EK. Sleep quality, sleep duration, and the risk of coronary heart disease: a prospective cohort study with 60,586 adults. Journal of Clinical
Sleep Medicine (2018): 109-117.
7 Darraj, Ali. The Link Between Sleeping and Type 2 Diabetes: A Systematic Review. Cureus11 (2023).
8 Calhoun, David A., and Susan M. Harding. Sleep and hypertension. Chest2 (2010): 434-443.
9 Al-Abri, Mohammed A. Sleep Deprivation and Depression: A bi-directional association. Sultan Qaboos University Medical Journal1 (2015): e4.
10 Kent, Robert G., Bert N. Uchino, Matthew R. Cribbet, Kimberly Bowen, Timothy W. Smith. Social relationships and sleep quality. Annals of Behavioral Medicine (2015): 912-917.
11 Khoramirad, Ashraf, Maryam Mousavi, Tahmineh Dadkhahtehrani, and Davoud Pourmarzi. Relationship between sleep quality and spiritual well-being/religious activities in Muslim women with breast cancer. Journal of religion and health (2015): 2276-2285.
Bright Idea
HOMEMADE HAND-POURED CANDLES CRAFT
Created by Jen Kossowan
Fall is here and if you want to add some instant cozy to your home, candles are the way to go. They just add the loveliest dose of warmth and calm to a space, don’t they?!
While there are many lovely options available for purchase, simple hand-poured candles are incredibly easy to make at home with a few basic supplies—mainly wax, wicks and containers. Luckily, the required materials are both readily available and affordable, which makes this project a must do. The best part about it? You can rescue all of your old glass candle vessels, food jars, skincare containers and mason jars and give them new life!
Supplies
soy wax flakes
natural wooden or cotton wicks heat-safe glass containers from your recycling bin
small pot
large glass jar
Make it
1 PREP Clean your candle vessels in hot soapy water and remove any labels. Lemon essential oil is excellent for removing sticky residue. Prepare your work surface by covering with parchment or newspaper.
2 MELT Fill a glass large jar about ¾ full with soy wax flakes. Fill a pot about half full with water. Place the glass jar into the pot of water and heat on the stove over medium-low heat, carefully stirring the wax with a wooden chopstick. This part takes time—you want to slowly let the wax melt while
wooden chopsticks
essential oils of your choosing ice pop sticks or clothespins dried herbs, flowers or spices (optional)
keeping its temperature as low as possible. Once the wax has fully melted and is transparent with no solid chunks, turn off the heat and carefully take the jar out of the pot.
3 WICK Dip the base of a wick into the melted wax and place in the centre of a candle vessel, gently pressing and holding in place until the wax hardens. Repeat for the remainder of the wicks and candle vessels.
4 SCENT Add your essential oils to the melted wax and use the chopstick to stir the oil in well. Scent is very personal,
but about 20–25 drops of essential oil per 8 ounce candle will usually make for a nicely-scented candle. Once the wax has been removed from the heat, let the wax cool 5–10 minutes before pouring, so you can take your time with this step.
5 POUR Once the melted wax has cooled enough for the jar to be handled but is still fully transparent, it’s time to pour! Carefully fill each of the candle vessels, leaving some space at the top. Use ice pop sticks or clothespins to keep the wick centred and straight.
6 COOL Allow the wax to solidify before moving the candles. If you’d like to add any decorations on top like dried herbs, flowers or spices, wait until the candles are almost fully solidified then gently place the decorations on top. (Important: When choosing any decorations, be sure to keep flammability in mind.)
7 CURE This is possibly the most difficult part—allowing your candles to cure for one to two weeks before lighting them. Ugh…it’s no fun waiting, but it’s definitely worth it. Allowing your candles the time needed to cure will improve their scent, give them a longer burn time and increase their burn quality, meaning they’ll burn more evenly with minimal tunnelling. The curing process works best in a cool, dry spot, away from direct sunlight.
8 TRIM Cut each wick to about ¾ centimetre long. You’re now ready to enjoy the candle yourself or tie with a pretty piece of twine or ribbon and give as a gift.
Jen Kossowan is a kindergarten and grade one teacher and a mom to two gorgeous kids. She’s passionate about education, loves a good DIY project, and can often be found in the kitchen whipping up something delicious. She started Mama.Papa.Bubba. on a whim while living in the Middle East and has been sharing recipes, activities and travels online ever since.
Learn more: mamapapabubba.com | IG: @mamapapabubba
Meet the Farmer Shuswap Organics
BC’s organic farmers are an incredible bunch. For hours on end, every day, all year, they are out in the field, seeding, watering, harvesting and packing greens and fruits bursting with goodness and flavour. We’re proud to support these family farms— and to give your family the chance to taste the difference.
The Madden Family
There’s something about farming alongside the Shuswap River that just gives vegetables the most vibrant colours and delicious taste. Shuswap Organics, a certified organic farm run by Emily Jubenvill and Owen Madden, spans 15 acres and is nestled between the river and the mountains of Enderby. A few years after the couple left their professions in Vancouver to grow delicious, nutrient-rich vegetables in the Shuswap, they had the soil tested at their new farm. Out of BC’s seven soil classifications, with one being the best, their farm’s soil was a two.
“The vitality of the soil, you can just see it,” says Owen. “We have really robust, luscious-looking greens. The carrots just taste different.”
You’ve probably seen their ‘rainbow carrots’—those bunches of carrots in dark purple, bright orange, soft yellow and fleshy pink. While you can buy rainbow carrot seed, Owen and Emily realized they could harvest a hardier mix of carrots by planting each type separately and packaging them together after picking.
“It’s a more complicated process but the result is a super vibrant carrot. It’s the soil quality that
Covering the kale crop for protection from weather and birds.
really makes those colours pop,” says Owen. “We’re pretty proud of that one.”
But everything they grow and sell through Nature’s Fare Markets— both for the produce aisle and the commissary—is just as crisp and flavourful as the next, from beet bunches, baby potatoes and garlic to zucchini, cabbages and kale.
Since building their farm, which was once a hay field without an access road or a house (never mind electricity or running water), their processes have evolved for both quality assurance and climate resilience. Today, spring mix gets spun-dry several times and rests on mesh for a once-over inspection before shipping off to nearby stores in Vernon and Kamloops.
“Nature likes to throw out all kinds of critters and challenges, but being diverse and organic also means we’re resilient.”
In 2021, when the heat dome temperatures reached 40°C in the nearby village of Grindrod, they realized they’d need to shift from their rudimentary refrigeration systems. They turned to insulated steel sea containers once used to ship food overseas which they retrofitted, making them air-sealed
with built-in refrigeration. Now they can give veggies lasting freshness at just-right temperatures, even through hot BC summers.
“This is a way we can do things more sustainably and locally to bring people quality produce—it changes you when you eat good food—but it takes developing relationships with small farmers like us, and Nature’s Fare has done that.”
A few times a year, Emily and Owen and their three-year-old daughter (skilled at pointing out what needs weeding) just stand and take in their rows of lettuces, the riverbanks, the resident eagle.
“We stand there and we think, this is wild, what we’ve done here in just a few years.”
Aside from the stellar soil and a lot of hard work, how did they pull it off?
“I often say it takes a village to raise a farmer and our village has been super great. Nature’s Fare is definitely a village member. They’ve been there on the journey.”
Ciara
Pantry Basics for Laundry
Doing laundry is a routine chore, but achieving clean, white and fluffy results without resorting to harsh chemicals can be a game-changer for your household. Not only is it better for your clothes, but it’s also kinder to your skin and the environment. Here are some of the best DIY laundry hacks to help you achieve optimal laundry results naturally.
1 Baking Soda for Bright Whites
Baking soda is a powerhouse when it comes to whitening and deodorizing laundry. Its mild alkaline properties help to break down dirt and grime, leaving your whites brighter and fresher.
How to Use: Add half a cup of baking soda to your regular laundry detergent. For extra whitening power, soak your whites in a solution of one cup of baking soda and four litres of water before washing.
2 Vinegar for Softness and Freshness
White vinegar is a versatile and effective laundry aid. It acts as a natural fabric softener, helps to remove detergent residues and neutralizes odours.
How to Use: Add half a cup of white vinegar to the fabric softener compartment of your washing machine. You can also pre-soak particularly smelly items in a mixture of one part vinegar to four parts water.
3
Lemon Juice for Stain Removal
Lemon juice is a natural bleaching agent that can help remove stains and brighten whites without damaging fabrics.
How to Use: Apply lemon juice directly to stains and let it sit for 10–15 minutes before washing. For an overall whitening effect, add half a cup of lemon juice to the wash cycle. Sun-drying the clothes after washing can enhance the bleaching effect.
4 Hydrogen Peroxide for Disinfecting and Whitening
Hydrogen peroxide is a gentle disinfectant and bleaching agent that can tackle tough stains and brighten whites.
How to Use: Mix half a cup of hydrogen peroxide with your laundry detergent for regular loads. For spot treatments, apply directly to the stain and let it sit for a few minutes before washing.
5 Essential Oils for Fresh Scents
Essential oils can infuse your laundry with natural, pleasant scents without the need for synthetic fragrances.
How to Use: Add a few drops of your favourite essential oil, such as lavender or tea tree, to the final rinse cycle or to a damp washcloth that you place in the dryer. Be sure to use oils that are safe for fabric and skin.
6
Wool Dryer Balls for Fluffiness
Wool dryer balls are a fantastic natural alternative to dryer sheets. They help to reduce static, soften fabrics and speed up drying times.
How to Use: Place three to six wool dryer balls in the dryer with your laundry. You can also add a few drops of essential oils to the balls for added fragrance.
7
Salt for Colour Preservation
Salt helps to set colours and prevent fading, keeping your coloured clothes vibrant for longer.
How to Use: Add half a cup of table salt to the wash cycle of your coloured laundry. This is particularly effective for new clothes during their first few washes.
8 Club Soda for Spot Cleaning
Club soda is excellent for treating fresh stains, especially on delicate fabrics.
How to Use: Pour club soda directly onto the stain and blot with a clean cloth. Rinse with cold water and launder as usual.
10 Sunshine for Natural Bleaching
The sun is a natural bleaching agent and disinfectant, making it an excellent (and free) tool for whitening and freshening your laundry.
How to Use: Hang your laundry outside to dry in direct sunlight. This is especially effective for whitening whites and removing tough stains. Just be cautious with coloured items, because prolonged sun exposure can cause fading.
9 Borax for Boosting Detergent Power
Borax is a natural mineral that enhances the cleaning power of your laundry detergent. It softens hard water, helps to remove stains and deodorizes laundry.
How to Use: Add half a cup of borax to your regular laundry detergent. For heavily soiled loads, pre-soak clothes in a solution of borax and water before washing.
11 Cornstarch for Ironing Ease
Cornstarch can be used as a natural starch alternative, giving your clothes a crisp, fresh look without the chemicals found in commercial starch sprays.
How to Use: Mix one tablespoon of cornstarch with one pint of water in a spray bottle. Shake well and lightly spray on your clothes before ironing.
12 Epsom Salt for Fabric Softening
Epsom salt can act as a fabric softener, reducing static and making your clothes feel softer.
How to Use: Mix one cup of Epsom salt with 20–30 drops of essential oil, and add a quarter cup to your laundry during the rinse cycle.
With these DIY laundry hacks, you can achieve clean, white and fluffy laundry without the need for harsh chemicals. Embracing natural alternatives not only protects your clothes but also ensures a healthier environment for you and your family. Give these tips a try, and enjoy the benefits of fresh, clean laundry the natural way.
NUTRITIONIST NOTES
The Effects of Our Early Microbiota
Written by Angela Wright, cnp
We used to know so little about the bacteria that reside in and on us—just some passengers along for the ride. Now every day, scientists are learning more and more about the influence of our microbiota on our health. These bacteria that reside on all our surfaces (particularly our digestive tract) perform tasks like:
• Regulating and priming the immune system throughout life, influencing the over- or under reaction of our immune system to intruders, food and our surroundings;
• Protecting against infection and overgrowth by making the gut inhospitable to intruders and patching up damage to the gut lining;
• Producing certain vitamins, short chain fatty acids and neurotransmitters required for the everyday tasks of our body and brain;
• Factoring into our cravings, tastebuds and metabolism as they encourage us to eat the foods that allow our dominant colonies to flourish;
• Releasing some of the beneficial phytonutrients bound in the fibres of plants, then ensuring proper detoxification of wastes; and
• Influencing energy, inflammation and cardiovascular health.
They are intertwined in our health and this co-dependance starts from birth.
When we are born, we don’t come with any bacteria (though this is being researched further). Instead, we pick up the bacteria from our first exposures. Babies have many wide-open surfaces to be colonized, and those bacteria have lots of great food, moisture and warmth to set up a cozy homestead. These first bacteria and others we are exposed to in our first two years become our resident species and they stick around for life. (Usually. Antibiotics, food poisoning, infections, various treatments and starving them of their preferred diet can alter this balance.)
On top of all the roles listed above, these first bacteria influence the development of the size of organs like one’s heart, liver and lungs, setting their life-long trajectory. They also stimulate the maturation and balancing of the immune system in our first months, training us to know what is beneficial and what is harmful. These roles don’t just affect us when we are young—it may take years or decades for the consequences of our imbalances to show in our adult health.
So where do we acquire our first roommates? Our type and environment of delivery and food source are major influencers. Vaginal canal birthed babies collect bacteria from the vaginal, rectal and skin bacteria of mom. Breastfeeding also provides bacteria, as specific immune cells in the mother collect microbes from her small intestines, move them through the lymphatic system and into the breast tissue to become incorporated into breast milk. (Fascinating!) These bacteria
move along into the baby via feeding, and due to the specific soluble fibres also found in breast milk, all the bacteria in the baby’s gut have a smorgasbord of food to grow, flourish and colonize.
Dysbiosis is the general term for having the wrong bacteria (or other microorganisms) in the wrong amount in the wrong place. It could also be the right bacteria but in the wrong place and the wrong amount. Or not enough diversity of bacteria. Dysbiosis can show as bacteria, yeast, viral and parasitic infections and overgrowths. Without the ideal balance of bacteria, babies (and all the life stages thereafter) can be prone to eczema, asthma, allergies, auto-immune challenges, obesity, metabolic syndrome, and the list goes on.
With our infants, dysbiosis can be contributed to by those first exposures. If mom has a sub-optimal bacterial environment, that can get passed along with vaginal birthing and breastfeeding. Babies birthed via C-section pick up their resident species from the hospital environment, skin and whatever else they first encounter. When formula-fed, the probiotics and fibres that are optimal for colonizing are most often missing. These factors can all contribute to lifelong health challenges.
Caesarian-section delivered babies can greatly benefit from a zero-cost procedure called ‘vaginal seeding’. After delivery, the mom’s vaginal fluids are swabbed into the babies’ mouth, nose and skin. This can bring their balance right in line with their vaginally birthed counterparts.
Some fantastic ways to ensure a solid start in one’s health journey:
• First, look after mom’s dysbiosis before the third trimester and optimize the bacteria that can be passed along to baby.
• Aim for a vaginal birth. This is not always possible, and if a C-section is required, be prepared to do vaginal seeding upon birth. (There’s potential for this to be beneficial for the first few years, so give it a go even if it wasn’t performed right away.)
• Aim to breastfeed. Again, it’s not always possible, so top up by supplementing infant probiotics and prebiotics.
• Wait the appropriate amount of time before feeding solid foods. Babies’ guts are naturally ‘leaky’, and starting
Breastfeeding is one of the ways good bacteria is transferred from the mother to her baby, forming their microbiota.
foods too soon can contribute to food allergies and dysbiosis.
• Once solids are on the menu, have a large variety of foods in the diet. A variety feeds a variety of bacteria, and it’s shown that this diversity increases our overall health.
What about after we’re toddlers? Eating a whole foods diet including fermented foods, avoiding unnecessary antibiotics, supplementing with probiotics, and maximizing one’s digestive function are keys to keeping a beneficial balance to the microbiota.
Overall, paying attention to the microbiota at all stages of life can greatly contribute to a better health outcome. Have a chat with your roommates and see what they need to flourish!
Angela Wright, cnp is one of the nutritionists at Nature’s Fare Markets. Besides her private practice, Align Nutrition, Ange is an instructor at the Institute of Holistic Nutrition’s virtual campus. As teaching individuals or students how to read, correct and action on their symptoms is what gets her pumped to start the day, she’d also be very excited to help you too!
Learn more: alignnutrition.com
This is a reminder that play isn’t just for children. In fact, play—self-chosen and self-directed (no one is telling you what to do or how to do it)—is as important for grownups, and the benefits can be profound.
Adventurous, free play is critical to a child’s development. It teaches them to interact socially and be empathetic, to think creatively, solve problems and develop physically. They learn to collaborate, deal with their feelings and with conflict. It’s a physical, emotional and social necessity.
And then we grow up.
But that doesn’t mean we don’t need the benefits of play. In fact, as adults we may need opportunities to be lighthearted and silly more, because play has been replaced by responsibility—to school and careers, to our families and communities—and stress.
Studies show that playing with others brings benefits:
• An enhanced sense of wellbeing. We laugh more, relax more, bond more.
• Better physical health from unstructured exercise like throwing a frisbee, going camping or to the pitch and putt.
• Stronger mental health from being engaged with and more connected to others.
Remember to Play
Remember when you couldn’t wait for school recess? To burst out of the building with the anticipation of freedom from routine, to play and be silly with your friends?
Play as Intention
When you’re a child, play is spontaneous. Show up at the park, schoolyard or a play date and it just happens.
As grownups, so many other things vie for our time and attention, so we must be intentional and willing to have fun and be silly. Now it’s about making a plan to leave the concerns of the day behind, to just enjoy being with someone else and the activity you do together.
A State of Mind
In his book Play: How It Shapes the Brain, Opens the Imagination and Invigorates the Soul, Dr. Stuart Brown defines play as a “state of mind that one has when absorbed in an activity that provides enjoyment and a suspension of sense of time.”
Brown founded the non-profit organization Institute for Play, created to scientifically study and advance our understanding and application of play, and how it can lead to healthier, happier lives—and the consequences if we don’t play.
Your Play Personality
Because many of us have forgotten how to play, Brown suggests starting by identifying your play personality and then thinking about what kind of activity would appeal to you.
| PLAY ON | Up the Ante
Do something playful when you get together with friends
Play outdoor games at a barbecue. Rent a grown-up bouncy castle.
Play a round of Pictionary or try a new board game after a dinner party. Try a new craft together when friends come for coffee. Invite friends to make a big batch of food with you in the kitchen.
Leverage holidays. Make costumes together before a Halloween party, sing carols and drink cider at Christmas, decorate and hunt for Easter eggs.
Organize a gourmet crawl in your city—croissants, chocolate, microbrews, anyone?
Turn a dinner party into a theme night—dress up, decorate, serve themed food.
Go to a comedy club, trivia night or karaoke instead of seeing a movie.
Ask friends to join you at a ukulele or tap dance class.
Play at the park. Swing on the swings, go down the slide.
• A Collector enjoys finding or building collections. Join a group of like-minded people who share your passion.
• A Competitor enjoys playing (and winning) games with specific rules. Try joining a sports league to play with others. Invite friends over for a regular games night.
• A Creator or Artist finds joy in making or mending things. Take a class or teach what you know to others, or invite friends to join you for a class or craft night.
• A Director enjoys planning and directing. Volunteer for a community theatre group, help a local sports team or organize a community event.
• An Explorer plays by discovering something new, either physically (in a new place) or mentally. Sign up for a group tour or take a class in a new subject that interests you.
Sources
https://psychcentral.com/blog/the-importance-of-play-for-adults https://psywb.springeropen.com/articles/10.1186/2211-1522-1-4
https://www.helpguide.org/articles/mental-health/benefits-of-play-for-adults.htm https://www.psychologytoday.com/us/blog/moral-landscapes/202012/how-play-adult
• A Joker enjoys being silly and foolish. Try improv theatre or take a stand-up comedy class.
• A Kinesthete enjoys moving their body. Join a dance class or a circus skills workshop, or fly kites.
• A Storyteller plays by listening to or creating stories. Join a writing, poetry or theatre group. Think about what you enjoyed doing as a child.
• What made you feel excited and free?
• What were you doing when you completely lost track of time?
• When was the last time you did those things?
Your Unique Style
Not everyone is an extrovert, ready to join a team sport. Many people find pleasure in solo pursuits and explorations. But the chances of
upping the pleasure and benefits of play comes from sharing the experience—even with just one other person.
Or perhaps it’s somewhere in between. Maybe you enjoy taking a class with others and then going home to explore further on your own.
There’s no right or wrong; just arrive with an open heart and a willingness to be present, and to see what happens.
https://www.nifplay.org/play-for-you/make-play-part-of-an-adult-life/ https://www.cnn.com/2022/08/19/health/play-fun-adult-mental-health-wellness/index.html https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8158911/ https://www.nifplay.org
#1 Greens superfood in Canada
A powerhouse formula packed with:
Antioxidants
Botanicals
Probiotics
Adaptogens
Made in BC
Mindful FÜD Hot Hunnie
This is the first certified organic vegan honey alternative crafted from rescued apples. As a proud BuyBC brand, they blend sustainability, innovation and local support to offer a sweet, spicy solution that’s as good for the planet as it is for your palate.
GOOD STUFF IN-STORE New
Betty Buzz Sparkling Soda
Created by celebrity Blake Lively with a focus on offering real, uncomplicated drinks made with highquality ingredients and authentic flavours. Enjoy these sparkling sodas as a refreshing beverage on their own or as a mixer.
IWON Organics Protein Crisps
Carbs are balanced with protein and healthy fats from real whole foods and are perfect as a snack or salad topper. These protein crisps are made with organic plant-based proteins like peas, beans and brown rice for balanced nutrition to fit your active lifestyle.
Enercheez Dried Cheese
Cheese snacks but made crunchy! Made using a patented dehydration process, they combine premium cheese with energizing ingredients, creating a delicious and satisfying treat perfect for on-the-go snacking.
Carbonaut Frozen Pizza
The same low-carb, gluten-free, plant-based, highprotein pizza crust is now available in ready-to-cook frozen pizzas. Choose from four pizzeria-worthy flavours: cheese, veggie, bacon cheddar and supreme.
