FRESH START winter 2011 issue
exclusive savings and featured products the fast track to a fitter, healthier body ph balance and alkaline foods the mind & body connection winter skin care healthy sugar substitutes brain and heart health fun and games for the young at heart preventing head lice food for the soul enter to WIN
ÂŠ Copyright 2011 Natureâ€™s Fare Markets
Bacopa (mental alertness)
LiverCare • Supports the liver's normal ability to burn fat and helps support the body's metabolic process • Supports healthy liver enzyme levels and the liver's ability to regenerate itself
• Supports the mind and intellect • Supports normal mental acuity • Supports the physiological processes involved in relaxation • Has an adaptogenic effect • Used historically as a potent nerve tonic visit www.naturesfare.com to shop online or find a Nature’s Fare location near you.
Ashwagandha (anti-stress & energy)
• Contains Chyavanprash, a traditional tonic and rejuvenating recipe • Supports general fitness and overall well-being
• Promotes stress resistance • Has an "anti-stressor" effect against daily stress • Helps suppress stress-induced increases of dopamine receptors of the brain • Provides support against stress induced responses such as anxiety • Helps improve memory-related performance
HeartCare • Supports normal heart function • Supports normal platelet function • Supports normal cholesterol and lipid levels
MenoCare • Provides physical and emotional support for menopausal women • Supports overall hormone utilization and normal hormonal balance • A natural nervine tonic offering gentle, reliable, safe support
$13.99 SALE PRICE for 60 VCaps Regular price $17.99, sale ends January 31, 2011
in this issue 3|take the fast track to a fitter, healthier body 4|ph balance and alkaline foods 5|healthy sugar substitutes 7|brain health and alzheimer awareness 9|the mind & body connection 12|food for the soul 12|restock and prosper 13|winter skin care 14|ask the expert: Krista Ingram 15|NFN featured products 18|for the young at heart 18|ways to save at Nature’s Fare Markets
What began with one small store in Victoria, B.C. almost 20 years ago has grown and expanded to become B.C.’s biggest seller of vitamins and supplements, guaranteed at the best prices. Over the years Nature’s Fare has evolved into the organic and natural foods grocer of preference throughout the North Thompson, Lower Mainland, and Okanagan Valley region. Adhering to the highest standards of quality for fresh, local foods, many have grown to know, love and become loyal guests of our stores. True to the core values upon which Nature’s Fare Markets was founded, we have remained true to our mission to
Remember... January is alzheimer awareness month February is heart month March is national nutrition month
JANUARY Julia Havey Tour DECEMBER 31 - JANUARY 13 Nature’s Fare Sales Flyer JANUARY 14 - 27 Nature’s Fare Sales Flyer JANUARY 28 - FEBRUARY 10 Nature’s Fare Sales Flyer FEBRUARY 4 - MARCH 3 Purity Life Exclusive Flyer FEBRUARY 11 - 24 Nature’s Fare Sales Flyer FEBRUARY 25 - MARCH 10 Nature’s Fare Sales Flyer FEBRUARY/MARCH Lorna Vanderhaege Tour (to be confirmed)
FEBRUARY/MARCH Brendan Brazier Tour FEBRUARY 4 - MARCH 3 Natural Factors Exclusive Flyer MARCH 18 - 20 Langley Store Anniversary Event
The materials in this newsletter are suggestions only. Nature’s Fare Markets does not guarantee results.
MARCH 18 Nature’s Fare Sales Flyer
Take the FAST TRACK to a Fitter, Healthier Body: Part 1 of 2
FASTdaily TRACK reminders drink 1L of clean water slow down & be mindful eat 4-5 healthy snacks/meals live with purpose do what you love get moving for 30 min
If you’re working towards a fit and healthy lifestyle, there are 10 important principles that will help fast track your success. Today I’ll discuss the first 5. Be sure to check the next issue of NFN for the rest of the list!
#1) Drink enough clean water
Fast Track Results: Oxygenating your body with filtered water will reward you with more energy, a more youthful appearance and a leaner figure. Simple Solution! Each day, drink a total of one litre of filtered water for every 50 pounds of body weight. Stop drinking ½ hour before meals and wait two hours after you’ve finished eating before you start drinking again. Drinking water away from meals optimizes digestion.
#2) Be mindful
Fast Track Results: Slowing down and paying attention to what you are doing in the present keeps you connected to your inner wisdom. When it comes to your health, listening to your inner wisdom helps you make better decisions and keeps you on the right track. Simple Solution! Stay focused on your exercise when working out and on your nutritional plan when making food choices.
#3) Practice good nutrition
Fast Track Results: Proper nutrition strengthens your mind and body while keeping your waistline lean. Simple Solution! Eat a total of 4-5 well-balanced snacks and meals every day. Include a good source of protein, carbohydrate and healthy fat each time. Eat only until you are 80% full.
#4) Live with purpose
Fast Track Results: Getting to know your special set of skills can inspire you to find your purpose and live your life in a more positive way. Simple Solution! Sit in a quiet place and think about what you like to do and what you are good at. You’ll be surprised at what ideas come your way!
#5) Get moving
Fast Track Results: Moving every day can improve not only your body shape, but also your mood! Simple Solution! Include exercises that improve strength, flexibility and endurance. Challenge yourself! Strive to get outside for at least 30 minutes per day. Was this info useful? If so, be sure to check out Michale Hartte’s new book, “The Fit ’n Healthy Plan” now sold at Nature’s Fare!
pH Balance For Bone Density and General Health When we think of osteoporosis and bone maintenance, we need to be conscious of our body’s pH balance. This is especially important in today’s society as most of us are functioning at a highly acidic level as a result of our diets and because of lifestyle factors such as stress. Acidic states can lead to health conditions such as loss of bone mineral, decreased muscle mass, and reduction in growth hormones. If the body is too acidic, our bones release minerals such as calcium in an attempt to re-mineralize and regain alkalinity. This can become a perpetual process causing more and more mineral release if the body is not brought back to a balanced state. Concentrating on a diet of alkaline foods and choosing foods rich in minerals are the most effective natural ways to mineralize the bones and reverse bone deterioration. Selecting leafy greens, beans and seeds over dairy and meat is a key step in ensuring your diet is rich in alkalizing and mineral rich foods. Dairy sourced minerals are harder for your body to assimilate due to molecule size and the acidifying effects of the proteins present; in addition, conventional dairy products often contain harmful hormones and additives and are lower in nutritional value. Here is a guide to avoiding acidic foods, and reasons why fresh whole foods promote overall health. Acidifying foods are primarily those that are rich in proteins, carbohydrates / sugars, and/or saturated fats. Proteins: Foods rich in proteins (meat, dairy products, and leguminous plants) are acidifying because their digestion produces amino acids, and because proteins, once they have been utilized by the body, produce acidic byproducts such as uric acid. The essential amino acids that make up animal meats always contain sulfur, an acidic mineral. Fats: The acidifying nature of foods rich in fats (animal fat used in cooking, the fat contained in meat, and deep-frying oil) is twofold. First, fat is utilized by the body in the form of fatty acids; and secondly, saturated fatty acids, which animal based foods contain in great quantity, are difficult to metabolize. When their digestion is incomplete or compromised they create toxic acid substances such as acetones and acetylacetic acid. Normal digestion of fats yields fatty acids. Due to the fact that fat consumption is high in today's standard diet, acidification from fats is far too common. Carbohydrates: Just like fat and proteins, refined carbohydrates go through various stages of transformation during which their alkaline properties can become acidic. Since most people tend to consume too many refined carbohydrates (bread, cereals, pastas, crackers) the body is not able to digest them properly. For the body to use carbohydrates they must be broken down to their basic constituent element, which is the glucose molecule. The greatest culprit in the production of acids is the poor conversion of long chains of glucose, and the problem is the same whether the process involves whole grains or refined grains. While cereal grains are acidifying, germinated grains are not. Sugars: White sugar, a carbohydrate that consists of only two molecules (glucose and fructose), is acidifying for a different reason. Its acidifying nature comes from the fact that it is refined and stripped of all trace elements, vitamins, and enzymes, which makes it very difficult for the body to process. The body must release large quantities of vitamins and minerals to convert sugar into energy which in turn causes acid formation.Naturally occurring sugars of fruits and vegetables (like carrots and beets) are not acidic because the tissues of fruits and vegetables contain all the necessary trace elements, vitamins, and enzymes necessary to complete their transformation in the body. Balance is everything. It is as simple as keeping the quantity of acidifying foods in your diet lower than that of alkalizing foods. Follow these guidelines and you are preparing your body for a long, healthy life of increased energy, better weight and glucose management, strong bone health and overall wellbeing!
• Meat, poultry, cold cuts, meat extracts, fish, mussels, shrimp • Eggs • Cheeses (strong cheeses are more acidic than mild cheeses) • Animal fats such as lard and suet • Vegetable & peanut oils, oils that are refined or hardened • Whole grains and refined grains: wheat, oats, especially millet • Bread, pasta, cereal flakes, and foods with a grain base • Leguminous plants such as peanuts, soybeans, white beans...etc • White sugar • Sweets: syrups, pastry, chocolate, candy, jelly, fruit preserves • Oleaginous fruits: walnuts, hazelnuts, pumpkin seeds • Commercially manufactured sweet drinks, primarily sodas • Coffee, tea, cocoa, wine (The presence of large amounts of purines, which convert to uric acid)
• Condiments such as mayonnaise, mustard, and ketchup Source: The Acid-Alkaline Diet for Optimum Health by Christopher Vasey, N.D
healthy sugar substitutes
The average North American consumes almost half a pound of sugar every day. Our soft spot for this sweetener is taking its toll on our health, and serious health issues such as diabetes, cancer, and immunity weakness related to our overconsumption of sugar are reaching epidemic levels in our society. The human body is simply not designed to process the amount of sugar present in our diets. Before the advent of processed foods, we thrived on a diet that included approximately only 20 teaspoons of sugar a year. Now, this amount would be considered a normal daily intake. Our bodies produce insulin to metabolize sugar in the body. When we consume too much sugar, our bodies must produce more and more insulin and eventually we become resistant to the insulin in our blood. With too much sugar, our insulin systems can go out of control, pumping too much insulin into our bodies. Insulin tells our bodies that we are literally starving, so with more of it in our blood, we crave high-sugar content foods, the very same foods that caused the problem to begin with. And once our bodies start resisting insulin, and producing too much of it, prediabetes (and then type-2 diabetes) will occur in the body. Too much insulin can adversely affect a number of our body’s systems. It increases LDL (the “bad” cholesterol), lowers HDL (the “good” cholesterol), raises triglycerides, and increases blood pressure. Half of all reported cases of high blood pressure are caused by insulin resistance. Insulin is a major storage hormone for fat, making weight loss for those with high levels nearly impossible. It is implicated in mood and behavior disorders such as depression, panic attacks, insomnia, and ADHD. Insulin stimulates the growth of cancer cells, increases inflammation, ages your brain, and can lead to sex hormone problems including infertility. Recent studies out of Harvard and Brown Universities have proven that the inflammation caused by insulin resistance is a major factor in starting the brain damage that results in memory loss, cognitive decline, dementia, and Alzheimer’s in over half of people in their eighties.
SWEETENERS quick reference guide. GOOD SWEETENERS Stevia Agave Honey Date Sugar Sucanat Erythritol Xylitol
NASTY SWEETENERS Aspartame Acesulfame Potassium (Ace-K) Saccharin
The good news is that it is easy to prevent insulin resistance from developing in the body by being conscious of the amount of sugar you consume and by ensuring that you exercise your body frequently. Studies have shown that walking for as little as thirty minutes every day can prevent dementia and cognitive decline. Make it a priority to include an abundance of fresh organic vegetables, fruits, whole grains, lean meats, and healthy oils in your diet. And when you need a sweetener, make sure to choose one of the many alternatives that won’t wreak havoc on your blood sugar levels or your health. ... continued on next page
your guide to sweeteners Stevia:
Stevia is a completely natural sweetener 300 times sweeter than sugar with zero calories, zero carbohydrates, and a zero glycemic index rating that is produced from an herb related to the daisy. Native Americans in Paraguay have safely used stevia for hundreds of years, valuing the herbal sweetener not only for its delicious taste but also for its medicinal healing properties. The safety of stevia has been well documented in over 200 published studies. Its leaves contain nutrients that help to balance blood sugar such as chromium, magnesium, manganese, potassium, selenium, zinc, and niacin.
Agave nectar is a natural sweetener extracted from the core of the Blue Agave plant. It has a sweet, mild flavour and is 25% sweeter than sugar with a lower glycemic index. This means it provides natural sweetness without as high of a blood sugar spike. Agave is a non-crystallizing liquid that dissolves quickly making it perfect to add to beverages.
Raw honey has the plant enzyme amylase which is concentrated in the pollen of flowers. It is effective in helping the predigestion of starchy foods. Try spreading raw honey on a piece of bread and allow it to sit for 15 minutes. The honey will immediately begin to break down the starches in the bread. Most commercial honey has been pasteurized, then heated for up to 24 hours to prevent it from turning hard or hazy. In 1930, the German Honey Ordinance ordered that honey could not be sold for table use unless the enzyme amylase was intact, but North America has no such requirement.
Date sugar is made from ground, dehydrated dates and, as such, contains all of the vitamins, minerals, and fibre found in the date fruit. Date sugar is metabolized more slowly than white sugar although it will not dissolve completely in liquid. Because of its colour and taste, date sugar is an excellent substitute for brown sugar and can be used in its place in any baking recipe.
Sucanat is organically grown, freshly-squeezed sugar cane juice, evaporated by a special Swiss process. In its natural state, it is more nutritious than white sugar because the molasses is not removed.
Erythritol is produced from the fermentation of organic sugar cane juice or sucrose. The fermentation process converts the sucrose to Erythritol and liquid . The liquid is then filtered and the Erythritol is crystallized. Erythritol is a naturally occurring sugar alcohol that is found in our bodies, as well as in many fruits, vegetables and even certain fermented foods. Erythritol is virtually calorie-free (0.2 cals/gram) with a glycemic index of zero, so while it sweetens, it does so without adding calories or spiking blood sugar the way other sweeteners often do.
Xylitol is just as sweet as table sugar (sucrose) but has about 40% fewer calories and 75% fewer carbohydrates. It is important to note that xylitol is slowly absorbed and metabolized, resulting in very negligible changes in insulin and blood sugar levels. As an added bonus, xylitol has been proven to fight bacteria and is used in many natural gums, toothpastes and even medicinally for nasal and ear infections.
The Nasty – Avoid these sugar substitutes at all cost Aspartame:
Aspartame accounts for over 75 percent of the adverse reactions to food additives reported to the FDA each year, many of which are serious and include seizure and death. Included in the list of the over 90 different documented symptoms caused by aspartame are migraines, dizziness, nausea, numbness, muscle spasms, weight gain, rashes, depression, fatigue, irritability, tachycardia, vision problems, hearing loss, heart palpitations, breathing difficulties, anxiety attacks, tinnitus, and joint pain. Brain tumors, multiple sclerosis, epilepsy, chronic fatigue syndrome, Parkinson’s disease, Alzheimers, mental retardation, lymphoma, fibromyalgia, and diabetes are all chronic conditions that can be triggered or worsened by ingesting aspartame.
Acesulfame Potassium (Ace-K):
There have been insufficient studies on the safety of this artificial sweetener. In one animal study, female rats fed Ace-K were twice as likely to develop breast tumors as those who did not. The human body cannot metabolize Ace-K which makes it calorie-free.
Canada has banned the use of saccharin, but this artificial sweetener is still found throughout the United States marketed under the name “Sweet n’ Low.” Saccharin has been linked to numerous cancers.
Protect Your Brain “Our brains are the most sensitive organs in our bodies, and they respond immediately and almost instantly to insults.” Our brains are constantly under assault. Toxins from our diets, from our environments, and from our emotions threaten on a daily basis to disrupt the delicate balance that keeps our bodies and brains functioning at optimal levels. Because our body’s systems are interconnected and interdependent, when one of our systems is thrown off balance, it may show up as a disorder or a disease in another system of the body. Scientists have now proven that the body and the brain are not separate systems, and therefore what we put in our bodies and do to our bodies inevitably affects our brain function. Research has confirmed that there are specific dietary factors, environmental influences, emotional stressors, and other toxins that create imbalances in our bodies systems and lead to brain disorders such as autism, dementia, Parkinson’s, depression, anxiety, and ADHD. In order to protect and nurture our brains, it is important to understand the major environmental and dietary factors that influence our brains in both positive and negative ways. First, assess your diet and eliminate all High Fructose Corn Syrup (or Corn Sugar) and all Trans or Hydrogenated Fats. High Fructose Corn Syrup is a chemical sweetener that actually increases appetite, promotes obesity, is more addictive than cocaine, and leads to inflammation of the brain and diabetes. High sugar consumption is linked to almost every mental disorder including anxiety and learning disabilities. Harvard neurologist Dennis Selkoe has linked sugar and its ability to create insulin resistance, metabolic syndrome, and diabetes to Alzheimer’s disease. It is very interesting to note that many researchers are referring to Alzheimer’s as “Type-3 Diabetes” and that people with Type 2 Diabetes are four times more likely to develop Alzheimer’s as those who do not have Diabetes. Trans and Hydrogenated Fats come from processed foods and do not occur in nature. These dangerous fats destroy cell walls and promote inflammation. Simply removing both of these toxic substances from your diet will have a profound effect on your overall health. Second, let your brain rest. We need between eight and nine hours of sleep every night to function at optimal levels. Sleep is when the body heals and repairs itself, and a lack of sleep has been linked to Alzheimer’s and other brain disorders. Moderate and long-term sleep deprivation can result in everything from depression to attention deficit disorder. Treat sleep as a necessity and adopt a bedtime ritual that makes falling asleep easy. Take a warm bath, drink some hot tea, read a book, or do another relaxing activity so that your body is prepared to sleep when it is time. Avoid intense exercise, watching tv, or surfing the Internet at least one hour before you plan to go to sleep. Third, exercise your body. Movement of any kind stimulates the release of IGF-1 (an indicator of growth hormone, the hormone of youth and repair), which then promotes the brain to produce BDNF (brain-derived neurotropic factor), a sort of fertilizer for the brain. The hippocampus, which controls mood and memory, is most sensitive to BDNF. That means the more you move, the more you feed the hippocampus what it needs to thrive. On top of that, exercise has been proven to improve cognitive function, enhance memory, reverse depression, prevent dementia, and slow or reverse mental decline. Four, take time to calm your brain and body. Living in a state of chronic stress can be debilitating for brain health. Chronic stress goes hand in hand with increased cortisol, a hormone that kills brain cells, shrinks the brain, and leads to dementia. Incorporate some form of active relaxation such as meditation, yoga, deep breathing, laughter therapy, biofeedback, exercise, sleep and making love into your daily life. Five, reduce the amount of toxic drugs in your diet. Regular consumption of sugar, alcohol, caffeine, and nicotine will damage your brain. Caffeine actually increases anxiety and depression, large amounts of alcohol (more than three glasses a day) can double your risk of dementia, and nicotine constricts blood flow to the brain and leads to depression. These substances should be consumed in strict moderation if at all. Illegal and recreational drugs such as cocaine, heroin, methamphetamines, ecstasy, and LSD have even more adverse effects on both short term and long term brain health. ... continued on next page
Six, if possible, avoid the four top classes of prescription and over-the-counter drugs that have potentially harmful effects on the brain or deplete the brain of critical nutrients it requires to function at optimal levels (again, do not do this without the guidance of a medical physician). • CoQ10-Lowering Medication – CoQ10 is made by the same enzyme in your body as cholesterol. If you are taking a cholesterol-lowering statin drug such as Lipitor or Zocor, a beta-blocker such as Toprol, or an anti-diabetic drug such as Glucatrol, consider supplementing with a minimum of 100mg of CoQ10 to replenish depleted levels. CoQ10 is essential for making energy for all cells, and is particularly important in brain health. • B Vitamin-Lowering Medication – Acid-blocking drugs such as Prilosec, Prevacid, Nexium, and Protonix all deplete our levels of B-Vitamins including B12, which can lead to fatigue, memory loss, dementia, and depression. Acid-blocking drugs prevent adequate protein digestion and adequate mineral digestion. • Glutathione-Lowering Medication – Glutathione is one of the most important chemicals in the human body because it is our last defense against inflammation, toxins, and free radicals. Taking acetaminophen (Tylenol) will quickly deplete the body’s stores of glutathione. When consumed with alcohol, acetaminophen can be extremely dangerous, so avoid taking it if you have been drinking alcohol and rarely when you haven’t been. You can boost your body’s stores of glutathione by eating foods from the cruciferous and sulfurous families such as broccoli, cauliflower, onions, and garlic, or by taking a supplement called NAC. • Metal-Containing Medications – Avoid mercury and aluminum containing medications including Gaviscon, Maalox, Mylanta, and vaccines with thimerosal (mercury) used as a preservative such as the flu vaccine. Seven, avoid toxic chemicals wherever possible. It is virtually impossible to avoid exposure to the over 80,000 chemicals that have been introduced into our society since 1900, and considering that only 550 have been tested for safety we really have no idea what effect these have on our health. The average person consumes a gallon of neurotoxic pesticides and herbicides each year if eating conventionally grown fruits and vegetables. Choose organic foods and clean with natural household products whenever possible to limit your exposure to these neurotoxins. Eight, remove toxic heavy metals from the body. Mercury and lead are two of the most brain-damaging compounds we know of. Mercury is the second most toxic substance known to human biology on the planet behind plutonium. As Dr. Hyman states, “Mercury, I believe (because of the hundreds of patients I have seen with mercury toxicity), is one of the most serious threats to our brain, and is responsible for or contributes to much of the modern epidemic of autism, ADHA, depression, dementia, and other versions of ‘broken brains.’ Finding it and getting rid of it in my patients is one of the most effective ways I have to improve mood, attention, and memory.” Chelation therapy can be very effective in removing heavy metals such as mercury from the body. If you have mercury amalgams, consider getting them removed. Avoid eating large fish such as tuna, swordfish, shark, tilefish, and sea bass. There are a number of local doctors and naturopaths who can safely test for mercury levels using a chelating urine challenge test. These are more accurate than hair analysis. Ask at your local Nature’s Fare for more information on practitioners in your area. The same test can also indicate if you have high levels of lead in your body. It is possible for everyone to achieve optimal brain and body health. It is a matter of removing those things in our lives that are toxic and adding in the nutrients and rest that we need to thrive. For more on the subject of brain health and the brain/body connection, we highly recommend Dr. Mark Hyman’s “The UltraMind Solution” from which most of the information in this article was taken.
SUPPLEMENTS for your brain.
• Fish Oils: Increasing your consumption of omega-3 oils is extremely beneficial for brain. Look for supplements higher in DHA, as this has a higher correlation with improved brain function. • Ginkgo Biloba: Ginkgo increases microcirculation to the brain and helps to ensure proper amounts of oxygen and nutrients are delivered to the brain. • NAC (N-acetyl cysteine): NAC converts to glutathione as needed in your body. Glutathione as a supplement alone is not assimilated well. • Phosphatidylserine: This nutrient helps to support optimal brain and nerve cell communication. • Green tea and Vinpocetine: To improve blood flow for enhanced nutrient and oxygen delivery to your brain, as well as to provide critical antioxidant protection. • DMAE: A key nutrient in the synthesis of acetylcholine, which is a vital neurotransmitter for memory and learning.
Mind Body Connection: How emotions can affect your health Aristotle once wrote: “Soul and body, I suggest, react sympathetically upon each other.” Now, years later, science is able to explain why. Our bodies are constantly listening and responding to the way we think, feel and act. We know that when we have a bad day, our bodies feel tired and run down. Good days often lead to increased energy and alertness. Long term emotional distress can lead to high blood pressure, ulcers, and joint pain. This is not a coincidence, our bodies are telling us that something is not right and they are often telling us long before the physical condition reaches a destructive state. Some of the best examples demonstrating that the body has a memory of its own come from incidents of physical trauma. Studies have shown that indelible imprints of experience, usually with high levels of emotional content, are created by the body during periods of intense trauma. The body is able to hold information below the conscious level as a protective mechanism, but in doing so, the memories tend to become dissociated. Because the memories are state- or position- dependant, they can often be retrieved when the person’s physical body is placed back in that particular state or position where the trauma was experienced. As part of the body’s protective mechanism, the traumatic information is not available in the normal conscious state, keeping us away from positions that our mind-body awareness construes as painful. Myofascial treatment is a form of soft tissue therapy used to treat impaired or altered function of bodily structures along with any accompanying pain and/or restriction of motion that goes along with the root problem. It has been demonstrated consistently that when a myofascial release takes the tissue to a significant position, the tissue not only changes and improves, but memories and associated emotional states rise to the conscious level. With the information now at the conscious level, the individual is in a position to learn what holding or bracing patterns have been impeding progress. This release of the tissue, emotions, and hidden information create an environment for change that is both conscious and effective in bringing the body back to balance. Recent research by UCLA scientists has shown that prolonged stress and emotional impairment actually leads to illness, immunity weakness and rapid aging. Inside every cell in our body is a telomere that gets shorter every time the cell divides until it reaches cell death - this is aging at a cellular level. The research is showing that increased stress hormones such as cortisol may actually speed up the shortening process of the telomere cells by making it so the cells are not able to divide as rapidly as they die. This is linked to osteoporosis, heart disease and aging. The same research in psychoneuroimmunology is showing that increased stressful situations may adversely affect white blood cell counts. This leads to decreased immunity and slower response by the immune system to viral cells and cancers. The key to preventing emotional situations from becoming physical illness is to stop and listen to what our bodies are telling us. Understand, recognize, and address why we are having the emotional reactions that we are. Here are some helpful solutions to help you build a healthier mind body connection. Express your feelings: Holding in your emotions can actually increase negative physical effects. Find an outlet and talk about your emotions. Learn to deal with them effectively and appropriately as they arise so that you can address them and let them go. If you are feeling upset let it out, and if you are happy make sure to smile. Live a balanced life: Overall well being comes from living well. Include exercise, healthy eating, and communication into your daily life. Have an outlet to express yourself. Increase your resilience: People who have a higher resilience are able to cope with stress in a more effective and healthy way. Use social support and implement positive views of yourself and situations. Being positive draws positive things to you. Keep things in perspective, and have rational expectations of yourself. Relax: Find a way to relax. Breathing deeply, and meditation have both been proven to actually increase positive brain waves and increase hormones associated with relaxation and elevated mood. Find what makes you calm and do it as often as you can. Remember YOU: Take care of yourself, and find time to just be “you”…not work you, parent you, or social you….just you. ... continued on next page
Heart Mind: The Heart “houses the mind”. According to Chinese medicine, the health of the Heart energy has a lot to do with our mental activity – even our consciousness. The Heart governs our ability to sleep soundly, think clearly and have a good memory. A healthy Heart plays a big role in our emotional health and our ability to have meaningful relationships. Body: Heart Health is essential to every living being! The most common aliments of the Heart include high blood pressure, cholesterol, and atherosclerosis. All are able to be treated using natural health alternatives including the following supplements: Omega-3’s: These are important structural components of cell membranes and serve as substrate for the synthesis of a variety of potent hormones known collectively as prostaglandins. Garlic: Garlic is beneficial to heart health because of phytochemicals present in garlic that seem to work similar to cholesterollowering drugs. Garlic works to lower the amount of low-density lipoprotein (LDL) cholesterol (so-called "bad" cholesterol) as well as to increase the amount of high-density lipoprotein (HDL) cholesterol (so-called "good" cholesterol). Red Rice Yeast: Red rice yeast is created by fermenting rice with the Monascus purpureus yeast. One of the by-products of the fermentation process is a chemical called monacolin K, which is chemically identical to some prescription drugs The fermentation process produces other chemicals, including sterols such as beta-sitosterol, isoflavones, and monounsaturated fatty acids, all useful in heart care. Celery Seed Extract (3nB): 3nB is a compound that is unique to celery and is responsible for the characteristic flavor and odor of celery. 3nB was identified as the factor in celery responsible for its blood pressure lowering effects. Fish Peptides (Anti-ACE Peptides): These are composed of a purified mixture of 9 small peptides (proteins) derived from bonito fish muscle. Anti-ACE Peptides works to lower blood pressure by inhibiting ACE (angiotensin converting enzyme). This enzyme converts angiotensin I to angiotensin II – a compound that increases both the fluid volume and the degree of constriction of the blood vessels. Anti-ACE Peptides relax the arterial walls and reduce fluid volume. Fish Peptides exert the strongest inhibition of ACE reported for any naturally occurring substance available.
Liver Mind: The liver represents the emotions of anger, resentment, frustration, irritability, bitterness and of "flying off the handle". Liver function is involved in the smooth flow of energy and blood throughout the body. Body: The liver has a multitude of important and complex functions that, if compromised, can result in a plethora of ailments in the body. The liver’s many functions include the following: manufacturing (synthesizing) proteins and blood clotting factors; synthesizing and metabolizing fats, including fatty acids and cholesterol; metabolizing and storing carbohydrates, which are used as the source for glucose in blood utilized by red blood cells and the brain; forming and secreting bile to aid in the intestinal absorption of fats and the fat-soluble vitamins A, D, E, and K; eliminating by metabolizing and/or secreting, the potentially harmful biochemical products produced by the body, such as bilirubin from the breakdown of old red blood cells and ammonia from the breakdown of proteins; and detoxifying by metabolizing and/or secreting, drugs, alcohol, and environmental toxins. Milk Thistle: Milk thistle (Silybum marianum) contains a flavonoid called silymarin, which protects the liver from toxins, therefore helps to prevent liver damage. Silymarin has antioxidant and anti-inflammatory properties, and aids the liver to repair itself by growing new cells. Turmeric: Turmeric works as an anti-inflammatory and is said to shrink engorged hepatic ducts, which makes it useful in treating liver conditions such as hepatitis, cirrhosis, and jaundice. Artichoke: This delicious vegetable is a powerful liver protector because it contains a flavonoid called silymarin, a strong antioxidant similar to milk thistle. ... continued on next page
Kidney Mind: The Kidney represents the emotions of being fearful and weak, of willpower, and of being insecure, aloof, or isolated. Kidneys are a key organ responsible for sustaining life. They are also responsible for reproduction, growth and development, and maturation. Body: The urinary tract is composed of two kidneys, two ureters (tubes that connect the kidneys to the bladder), the bladder, and the urethra. They help keep your blood clean by filtering out waste. Your kidneys process approximately 200 qt. of blood every day. They are responsible for regulating the levels of three important hormones: erythropoietin, which stimulates the production of red blood cells; renin, which controls blood pressure; and calcitriol, a form of vitamin D. They also control excretion of salt to maintain a normal sodium balance. Uva Ursi leaf extract: Uva Ursi, also known as Bearberry, has a long history of use as an herbal tonic for urinary tract health. It stimulates the kidneys and the bladder, and nourishes the entire urinary tract, also working as an antiseptic to fight UTI infections. Juniper berries: Juniper berry promotes urine flow and helps to clear the kidneys and bladder of toxic wastes, while at the same time helping to combat urinary tract infections in both men and women. Buchu leaf: Buchu leaf is an effective diuretic as well as an anti-inflammatory and antimicrobial. These medicinal properties make Buchu leaf effective for many problems, including kidney infections, urinary tract infection and bladder disorders.
Digestion Mind: Digestive health and bowel function represents the emotion of frustration, inability to let go, loss, and separation. Constipation is the inability to release emotions, whereas loose stool is running away from emotions. Cleansing and proper function is essential for emotional health. Body: Digestion is the process of breaking down nutrients, synthesizing carbohydrates, protein, and digestive enzymes in preparation for absorption and utilization. Compromised digestion can lead to poor nutrient absorption, toxic build up, weakened immunity and overall poor health. Maintenance is essential and occasional cleansing is recommended. Fiber: A balance of soluble and insoluble fiber is needed to aid in the proper elimination of toxins and promote regularity. Probiotics: These are the good gut flora that are responsible for immunity, fighting off harmful bacteria, and that play an integral role in digestive regularity and maintenance. Digestive enzymes: Digestive enzymes are a full spectrum of enzymes which aid in metabolizing foods which is essential for proper absorption. These prevent the buildup of undigested foods, which can lead to byproduct production and toxic overload.
MIND &uBODY pplements S
HEART: Omega-3â€™s, Garlic, Red Rice Yeast, Celery Seed Extract (3nB), Fish Peptides (Anti-ACE Peptides) LIVER: Milk Thistle, Turmeric, Artichoke KIDNEY: Uva Ursi leaf extract, Juniper berries, Buchu leaf DIGESTION: Fiber, Probiotics, Digestive Enzymes 11
Raw Cocoa: Can something that tastes so good really be good for us?
Yes, it can!
Good for our hearts: Evidence is mounting to support cardiovascular health benefits from the consumption of flavanol-rich cocoa. Flavanols in raw cocoa help the body to produce nitric oxide - essential for heart health. Raw cocoa also contains high levels of heart-healthy magnesium, which may explain the cravings some women have during their menstrual cycle. Good for our moods: Raw cocoa is found to contain a neurotransmitter called anandamide (which is also naturally produced in our brain). Anandamide is a brain chemical that is released when we feel good. Stay looking and feeling young: Researchers have discovered that raw cocoa has even more antioxidant power than red wine and green tea. Antioxidants are what keep us young and free from disease. Remember to choose raw cocoa over cooked for higher nutrient value (much of the health benefits are destroyed when cocoa is heated).
Chocolate Zucchini Muffins
Prep time: 15 min Baking time: 1.5 hrs Yield: 18 large muffins
Ingredients for soaking: • •
4 cups spelt or kamut 3 cups plain yogurt
Other Ingredients: • • • • • • • • •
1/3 cup raw cocoa, cut in chunks ½ cup butter, melted 2 tbsp vanilla rice protein powder 3 large eggs 1 tsp Celtic or Himalayan salt ½ cup sunflower or pumpkin seeds, previously soaked 2 tsp baking soda 1/3 cup real maple syrup 2 medium zucchini, sliced
Mix flour with yogurt and leave in a warm place for 12 to 24 hours. (For those with milk allergies, use 2 cups filtered water plus 2 tbsp lemon juice instead of yogurt). Place soaked flour into a food processor and add in all other ingredients (except zucchini). Blend until smooth. Fold in zucchini. Preheat oven to 350° F. Spoon, about ¼ cup of the mixture into the muffin cups. Bake in the oven for about 1.5 hrs. Muffins are ready when toothpick comes out clean. Serve topped with butter.
Was this info useful? If so, be sure to check out Michale Hartte’s new book, “The Fit ’n Healthy Plan” now sold at Nature’s Fare!
To start the year off right, Nature’s Fare Markets wants to restock your refrigerator with $500 worth of organic produce and grocery. This contest is open to everyone; from large families to individuals with healthy goals. Business or personal, even entering a friend or loved one to help them out. All you need to do is send us an email explaining why this fridge needs to be restocked and be sure to include a current photo (or photos) of the inside of your fridge. Visit www.naturesfare.com for contest details. Good Luck :)
Does my Skin know it is winter? Winterizing skin care tips Skin is designed to serve as the first defense from the outside world against threats to your body. It serves as the boundary between our bodies and the world around us. The skin forms the borderline but it acts more like a sponge than a wall. It blocks the entry of infectious organisms and some toxic substances and holds in hydration and vital nutrients, while at the same time continuously monitoring the body’s needs and allows or denies substances to pass through in both directions. It is proven that whatever we place on our skin is absorbed and makes it to our liver in 20 seconds. This is crucial to remember when purchasing cosmetics and body care products. Your skin performs many vital functions including the regulation of body temperature to ensure it stays within normal limits. The blood vessels constrict to retain heat when the outside temperature plunges, and when the temperature soars, the vessels dilate to allow heat to pass through the skin. Skin is a sensory organ that allows us to touch and to feel pressure, temperature, pain or an itch. The skin delivers messages to the external world, from person to person, and is a reflection of our inner self and surroundings. While the external seasons change, and our diets adjust, so does our skin. During the spring and summer months the air is moist, the vegetation is thick and rich and our skin tends to be well moisturized and dewy. As fall sets in and winter approaches our skin, like the dying leaves becomes dehydrated, flaky and tight. It is important to change or tweak your skin care regime as the seasons dictate. Here are some winterizing tips to help your skin glow all the way until the arrival of spring; 1. Stay Hydrated: This time of year more than ever it is important to maintain or increase your consumption of water and decaffeinated herbal teas. Consider a raisin, which is a grape devoid of moisture. If you do not hydrate efficiently, the skin acts like a grape and with too little moisture will end up wrinkling like a raisin. 2. Increase healthy oils, both inside and out: For proper skin conditioning it is recommended to take approximately 1 tablespoon of omega oils per every 50lbs of body weight daily. Externally, look at applying products rich in natural seed and nut oils. Some of our favorites include Suki’s Pure Facial Nourishing Oil, which is rich in carrot seed oil and organic rose oil, and Aubrey Organics Rosehip Seed Oil, which is high in linolenic acids and vitamin C, all of which are excellent skin nutrients. 3. Exfoliate: Our skin is constantly renewing itself, and therefore exfoliation is a key factor in keeping skin looking and feeling fresh. Exfoliation refines and stimulates skin, accelerates cell regeneration, and facilitates skin respiration, all while optimizing the overall appearance and health of the skin. Some of our favorite daily exfoliation products are Suki’s Exfoliate Foaming Cleanser and Viva’s Amaze Gel, which is great for sensitive skin. For those who like a more aggressive product try Himalaya’s Exfoliating Walnut & Wood Apple Face Scrub. 4. Use a toner: A toner deep cleanses and purifies your pores. Using a toner balances the pH level that protects your skin from the environment. It can take your skin up to 30 minutes to rebalance itself after cleansing without using a toner because the sebaceous or oil glands are confused. Toners hydrate tissues for proper cell function. A toner assists penetration of treatments and moisturizers which means complete absorption of the potent nutrients your skin needs. 5. Moisturize to fit the season: You may not need to change your daily moisturizer but simply add to it. Select a pre-moisturizer serum that increases hydration and that will allow your moisturizer to last longer. Consider adding a night cream to your regime, and allow your skin to hydrate as you sleep. It is important to select a product that suits your skin type. 6. Read labels: Remember everything placed on the skin will end up in your system. It is therefore very important to read labels and be aware of potentially dangerous chemical ingredients. Many of the heavily marketed and mainstream products are made up on average of 30-40% pure chemicals, and you are often paying for the marketing campaign behind it. Many truly natural products have a higher price tag, but you are paying for the ingredients, manufacturing procedures and true quality you can trust. ... continued on next page
The one company that completely encompasses what true clean, quality beauty care should be is Weleda. Weleda is a company based in Germany that deeply cares about the purity and integrity of their products. They see beauty everywhere: it’s in the soil they till, the flowers they grow, and the partnerships they build that honor the human spirit and respect the natural world. And of course they see it in you, but their mission isn’t just to recognize beauty, it is to cultivate beauty. They do it with Biodynamic® farming methods. They do it by developing fair trade partnerships for a more positive impact on the world, empowering the individual to make positive change in the world. And, they do it with meaningful products that work with your body’s own natural vitality and ability to nurture and heal. The company has a strong belief in supporting your health and beauty, and that of every individual. By doing so, they hope each of us will be empowered to cultivate beauty in the world - for ourselves, for our children, and for the children of all the generations to come. Weleda began in 1921 by Dr. Rudolf Steiner, an Austrian philosopher and teacher who founded the company and named it after a mythical Celtic Princess who had legendary powers to heal. He believed and proved that the human body has remarkable abilities to heal itself with help from nature. His system of medicine was called anthroposophic; today, we call this holistic medicine. He practiced medicine tailored for the specific individual, with the understanding that the human body, soul, and spirit are joined in holistic unity and using nature to heal. In 2011, Weleda turns 90 years old! This company has spent 9 decades abiding by their mission, values and principals, all of which are centered around respect for human beings and nature. Take a page from Weleda not only when selecting your beauty products, but your daily life and interactions with yourself, others and the environment. Happy Birthday Weleda!
The coming of the New Year usually brings attention to our health. Renewing healthy eating habits, starting a new exercise plan or quitting smoking are some of the ways to kick off a healthy new year. Implementing one or all of these lifestyle changes is supportive to the health of our cardiovascular system (the heart, blood, and blood vessels). Cardiovascular disease accounts for 30% of all deaths in Canada, and costs our medical system $22.2 billion every year. Though the incidence of heart disease and stroke has actually decreased in Canada over the last 40 years, these statistics still give us motivation to mind our heart health. The cardiovascular system’s primary function is to deliver oxygen and nutrients to cells throughout the body. And to remove carbon dioxide and cellular waste products, and deliver them to the liver, kidneys and lungs for disposal. Our cardiovascular system is an amazing system. Each day, our heart beats approximately 100,000 times, pumping up to 5,000 gallons of blood, through 60,000 miles of blood vessels!
One of the most effective ways we can care for our cardiovascular system is by eating a healthy diet. Eating a diet consisting of mainly fresh fruits and vegetables, whole grains, legumes, and omega-3 fatty acids encourages healthy cholesterol levels, decreases blood pressure, and nourishes blood vessel walls and the blood. Foods containing white flour, sugar, preservatives, and saturated fats negatively impact heart health by contributing to high cholesterol levels, atherosclerosis (hardening of the arteries), and increased blood pressure. Exercise is another crucial way to improve heart health. It lowers cholesterol levels, improves blood flow and blood supply to tissues, decreases blood pressure and increases the heart’s pumping capacity. Doing just 30 minutes of cardiovascular exercise (e.g. a brisk walk, running, dancing, skiing) 3 times a week can contribute to a healthy heart. There are many supplements that are beneficial to the cardiovascular system. One of my favourites is fish oil, which is a source of omega-3 fatty acids. This essential fatty acid is found in bony fish (e.g. salmon, trout, mackerel, herring, sardines,halibut), flax seed oil, and hemp seed oil. Although it is beneficial to consume fish, taking a regular dose of fish oil in supplement form is a sure way of keeping constant, healthy levels in your system. Omega-3’s have many positive effects on our heart health: they decrease LDL (“bad” cholesterol) and triglycerides in the blood, lower blood pressure, and prevent blood clots. For vegetarians, flax seed oil is a great substitution for fish oil. Our heart and its system performs a tremendous task each day, therefore it is crucial that we care for it. Dr. Krista Ingram is a Naturopathic Doctor who practices at the Balance Natural Health Clinic in Vernon. To book an appointment with her please call 250-545-0103.
Nature’s Fare Markets At Nature’s Fare Markets we strive to bring you the best selection of the highest quality in vitamins and supplements available in today’s marketplace. In the vitamin department our well-trained, educated, friendly and enthusiastic staff are eager to help answer any of your health questions. We know it can be intimidating and overwhelming to walk into a vitamin department. That is why we have taken the guess work out of the picture for you by providing you with the most up-to-date information we can find and include in our vitamin and supplement information library. Our staff are always ready to help you and answer your questions. All of our vitamins and supplements come with a 100% satisfaction guarantee. Visit one of our 7 locations or shop online and experience FREE SHIPPING on orders over $50 within Canada.
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ResveratrolRich 500 mg Super Strength
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GrapeSeedRich 100 mg Super Strength
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