Hard-working growers and producers put a whole lot of time and passion into making our province so delicious. At The Best of BC, we’re showing our love for our favourite locals who grow, raise and craft made-in-BC foods and drinks. Join us for some incredible tastings and meet-andgreets as we celebrate the bounty of BC.
WHEN & WHERE :
July 31 | All stores
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 most of 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
Take Charge of Your Wellness
Book your free 30-minute appointment with one of our nutritionists today.
SCHEDULE
Angela Wright
July 3 August 5
July 9
August 12
July 15 August 20
August 26
Jen Casey
July 10 August 7
July 17 August 14
August 15
Kelly Aiello
July 9 August 13
Lisa Aschenbrenner
July 16 August 5
July 17 August 7
July 29
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GOOD STUFF GET THE
SUPPLEMENT
Vitality Boost
Often called the “Miracle Tree”, organic moringa leaf brims with over 92 nutrients—including vitamins, minerals and antioxidants— that support heart health, digestion and even skin and hair health. Sustainably grown and certified organic, these powders blend easily into smoothies and soups, adding a bright, plant-powered boost to your daily routine.
Prairie Naturals Organic Moringa Leaf
PERSONAL CARE Radiance Redefined
Get that beachy glow anytime with this tinted tallow bronzing butter. It melts seamlessly into skin for a warm, sun-kissed radiance while nourishing with grass-fed tallow, organic botanicals and natural minerals. Lightweight and buildable, it’s perfect for cheeks, lips or anywhere you want a natural hint of colour.
Living Cosmetics Tinted Tallow Bronzing Butter
SUPPLEMENT
Happy Belly Hydrated Body
Gut health and hydration go hand-in-hand—and they’re key to feeling your best. This water elixir blends superfoods with prebiotics from inulin, trace minerals, fermented apple cider vinegar and clinically-studied probiotics to support a balanced gut flora. Bright, juicy and tart, with flavours like mango passion fruit, açaí pomegranate and strawberry hibiscus, they’re a refreshing sip that’s easy to shake up and enjoy anytime.
Blume SuperBelly
Eating the Rainbow
It’s summer in BC—and that means fresh strawberries and crisp baby cucumbers and sun gold tomatoes on the vine, and oh, we could go on. You can almost taste the sun and the love that went into growing these garden delights. While the fruits and veg of the season are easy to love, when we eat in season and eat the rainbow, we’re also supporting our health in surprising and simple ways—as well as local family farms that practice sustainable growing and amazing acts of community.
Eating the fresh summer produce grown on a neighbouring farm is a pretty easy sell: fresh in a salad, roasted on the barbecue or baked in a pie, every bite is ‘the best’. Us foodies know how fleetingly wonderful this season is, but do you know that eating colourful, locally grown fruit and veg also boosts your health?
In case you needed one more reason to eat in season, it’s true. Each colour group provides a unique set of nutrients, antioxidants, vitamins and minerals, all different aspects of our well-being. From the crimson skins of tomatoes to the emerald leaves of spinach, each hue packs a punch of health benefits. Whether you’ve got a bit of inflammation from those hikes or you’re looking to strengthen brain stamina, there’s a fruit or veg to give you a boost.
1Red
Examples: tomatoes, red peppers, strawberries, cherries, raspberries, beets, watermelon
• Antioxidant properties: Lycopene (found in tomatoes and watermelon) has been shown to reduce the risk of certain cancers, especially prostate cancer.
• Heart health: Red foods may help lower blood pressure and cholesterol, reducing the risk of cardiovascular disease.
• Anti-inflammatory effects: Anthocyanins in red fruits may help reduce inflammation and improve brain health.
Orange & Yellow
Examples: carrots, sweet potatoes, pumpkin, oranges, mangoes, corn, bell peppers
Rich in: beta-carotene, vitamin C, flavonoids
Health benefits:
• Vision health: Beta-carotene (a precursor to vitamin A) is essential for maintaining good vision, especially in low light.
• Immune system boost: High vitamin C content helps strengthen the immune system.
• Skin health: Beta-carotene also supports healthy skin and may protect against sun damage.
• Anti-cancer properties: Some studies suggest that the compounds in orange and yellow vegetables may help reduce the risk of certain cancers.
Green
Examples: spinach, kale, broccoli, peas, cucumbers, green apples, avocados, green beans
• Brain health: The anthocyanins in these foods have been linked to improved cognitive function and may reduce the risk of neurodegenerative diseases like Alzheimer’s.
• Heart health: Resveratrol in purple foods, especially grapes, has been shown to support heart health and improve circulation.
• Antioxidant properties: Blue and purple foods are packed with antioxidants, which help protect cells from oxidative stress and inflammation.
Rich in: allicin, quercetin, potassium, fibre, vitamin C
Health benefits:
• Immune support: Garlic and onions, rich in allicin, are known for their immuneboosting and antimicrobial properties.
• Heart health: Many white foods like garlic and onions are linked to reducing blood pressure and cholesterol, supporting cardiovascular health.
• Digestive health: Many white foods are good sources of fibre, which aids digestion and supports gut health.
Tips for Eating a Colourful Diet
• Eat the rainbow: Consuming a wide range of coloured foods ensures you’re getting a diverse array of nutrients and antioxidants, which can provide comprehensive health benefits.
• Different colours, different nutrients: Each colour represents a different set of beneficial compounds. By including a variety of colours in your diet, you maximize the range of nutrients and healthpromoting properties.
By focusing on colourful foods, you support your immune system, heart, brain and digestive health, while reducing inflammation and the risk of chronic diseases. A little colour goes a long way for your well-being!
Savour Summer
Created by Robin at Greens, Eggs and Yams
Make the most of summer’s bounty with these two easy, vibrant vegetarian recipes that are full of colour and flavour.
Warm Herby White Bean Salad
Serves 2 | 35 minutes
This warm white bean salad is tangy, zesty and hearty. The plethora of flavours in this bean dish all balance one another nicely. The smokiness from the grill, the aromatic rosemary and the acidic addition of lemon all make this protein-packed recipe lipsmackingly delicious.
1 red pepper
3 tsp oil, divided half white onion
3 cloves garlic
2 ½ cups cherry tomatoes, halved
2 15 oz cans cannellini beans
1 tbsp chopped fresh rosemary zest of 1 lemon
2 tsp lemon juice
1 tsp maple syrup salt and pepper
1. Preheat BBQ over medium-high heat (400°F).
2. Slice the red pepper in half and discard the seeds. Lightly brush with oil and place on grill. Cook for 6 minutes or until lightly charred, flipping once. Set aside.
3. Finely dice the white onion and garlic. Chop the tomatoes in half. Roughly chop the rosemary.
4. Heat 1–2 tsp of oil in a large skillet over medium heat. Add the onion and garlic and cook until lightly browned. Stir in the tomatoes and rosemary and continue cooking for 10 minutes.
5. Once slightly cooked, slice the grilled red pepper into thinner pieces. Drain and rinse the beans. Add red pepper and beans to the tomato mixture and continue cooking for 10 minutes. Add salt and pepper to taste.
6. Make the lemon sauce. Whisk lemon zest, lemon juice and maple syrup together in a small bowl. Set aside.
7. Stir in the lemon sauce. Serve immediately.
Serve with crusty bread or eat on its own. This dish is best served warm; reheat any leftovers over low heat before serving.
Continued on page 9
Loaded with lemon and the subtle flavours of the grill, this linguini pasta is bound to be a summer favourite and is great way to use all those summer vegetables. It’s light, zesty and fresh with delicious hints of basil.
Lemony Linguini Pasta With Grilled Vegetables
Serves 4 | 40 minutes
2–4 medium zucchini
1 cup cherry tomatoes
1–2 red peppers
half red onion
2 tsp oil
SAUCE
1 tsp lemon zest
¼ cup lemon juice
2 tsp maple syrup
½ cup olive oil
2 garlic cloves
½ tsp Dijon mustard salt and pepper to taste
1. Preheat BBQ over medium-high heat (400°F).
2. Quarter the zucchini lengthwise. Slice the red peppers in half and discard seeds. Transfer all to a large bowl.
3. Chop the red onion as desired. Transfer to a separate bowl along with the tomatoes.
4. Add 1 tsp of oil to each bowl and toss.
5. Place the zucchini and red pepper on the grill. Spread out the cherry tomatoes and onion on a grilling tray
7. Bring a large pot of water to a boil. Add the linguini pasta and cook according to package instructions.
8. Peel and mince the garlic. In a small bowl, combine the sauce ingredients and whisk. Set aside.
9. Once the vegetables have cooled a bit, chop the red pepper and zucchini into bite-sided pieces.
10. Heat about 2 tsp of oil in a large skillet over medium heat. Add the cooked pasta and vegetables. Stir in the sauce, and season with salt and pepper to taste.
Strawberry Crumble Smoothie Bowl
Contributed by Nuts to You
We made this sweet summer favourite into a nutrition-packed smoothie bowl complete with an easy, no-bake crumble topping. Perfect for hot days!
Serves 1
Ingredients
2 tbsp Nuts to You macadamia cashew butter, divided
2 tbsp almond flour
3 tbsp rolled or quick oats
1 tsp honey or maple syrup
1 pinch salt
1 pinch cinnamon
1 ½ cups frozen sliced strawberries
¾ cup canned coconut milk or unsweetened yogurt
1 tsp vanilla extract
Directions
1. In a bowl, combine 1 tbsp of macadamia cashew butter as well as almond flour, oats, honey or maple syrup, salt and cinnamon. Mix until a crumble comes together.
2. In a high speed blender, blend strawberries, coconut milk or yogurt and vanilla until completely smooth. You may need to pause and scrape down the sides.
3. Pour the smoothie into a bowl then break up the crumble over top. Drizzle on the remaining 1 tbsp of nut butter and enjoy immediately.
Lemon Yogurt Snacking Cake
Contributed by Tree Island
The light and lemony flavour of this deceptively simple cake is a natural fit with fresh berries and lemon yogurt. It plays equally well as an afternoon treat, school snack or company dessert.
Ingredients
1 ½ cups all-purpose flour
1 tsp baking powder
½ tsp baking soda
½ tsp salt
½ cup butter
1 cup granulated sugar
1 ½ tsp vanilla
2 large eggs, beaten lightly zest of 2 lemons, finely grated
2 tbsp freshly squeezed lemon juice
¾ cup Tree Island plain cream top yogurt
GARNISH
1 cup Tree Island lemon Greek yogurt
2 cups fresh BC berries or chopped BC fruit
Directions
1. Preheat oven to 350°F. Butter the bottom and sides of a 20 x 20 cm (8 x 8 inch) square glass pan.
2. In a small bowl, whisk together the flour, baking powder, baking soda and salt.
3. In the bowl of a standing mixer fitted with the paddle attachment, cream the butter and sugar together on medium speed until light and fluffy. Add the eggs and vanilla and beat well until smooth. Add lemon zest and juice and beat again until incorporated.
4. Add one-third of the flour mixture and mix well, using a rubber spatula to scrape down the sides as needed. Add one half of the yogurt. Beat well. Repeat steps,
finishing with the final third of the dry ingredients. Scrape down the sides and beat well until all ingredients are incorporated.
5. Use a rubber spatula to scrape cake mixture into prepared pan. Place pan in the preheated oven and bake for about 40 minutes, rotating pan once at the halfway point, until cake is golden brown, pulling away at the edges and a toothpick inserted in the centre comes out clean. Transfer pan to a wire rack to cool before cutting and serving the cake.
6. Serve plain or with Tree Island lemon Greek yogurt and fresh berries.
Clear the Confusion Around Food
Written by Lisa Kilgour, rhn
Everywhere you turn, someone’s telling you how to eat. One moment it’s “go plant-based”, the next it’s “eat more protein”. Coffee is bad…until it’s not. And don’t even get started on carbs, fasting or the endless stream of “new rules” that seem to change every time you open your phone.
If you’re feeling overwhelmed, you’re not alone. In fact, one of the most common things I hear from my clients is: “I don’t know what to believe anymore.”
As a nutritionist, I’ve seen firsthand how this flood of conflicting advice can disconnect people from the one voice that truly matters: their own.
This is a truth that rarely gets said loudly enough: You are the expert on your own body.
You live in it. You know how it feels after certain meals, how it responds to stress, what gives it energy and what drains it. Yes, quality nutrition info matters, but
what matters most is whether it resonates with you.
Let’s talk about how to cut through the overwhelm and start trusting yourself again.
STEP 1
Recognize the Overwhelm (It’s Not Your Fault).
First, let’s name what’s happening. We are living in a time of information overload, especially when it comes to food and health.
Between social media influencers, wellness blogs, podcasts and even headlines that contradict each other, it’s easy to feel like there’s a “right” way to eat and you just haven’t cracked the code.
But this isn’t a failure on your part. It’s a sign that the noise has become louder than your own body’s wisdom. You really don’t need more willpower; you need more clarity.
STEP 2
Return to Your Body.
So how do we find clarity? We come back home to ourselves.
Your body is constantly giving you signals; it’s always trying to tell you what it needs. But dieting culture has taught you to ignore them. Anytime someone talks about “willpower”, think: this will disconnect me from my body’s signals.
Here’s how to start reconnecting:
• Pay attention to how you feel after you eat. Are you energized? Bloated? Content? Anxious?
• Notice cravings without judgement—be curious instead. They’re often your body trying to communicate something it needs (like dark chocolate is often a request for magnesium).
• Start a food and feelings journal—not to track calories, but to observe patterns.
This process will help you build a relationship with your body based on trust and curiosity. Perfection isn’t required; celebrate every win!
STEP 3
Use Information as a Tool, Not a Rule.
Nutrition advice isn’t inherently bad, but it’s not always universal.
Some advice is backed by science, some by personal experience and some… by marketing. Your job isn’t to follow all of it, it’s to discern what actually feels supportive to you.
Here are a few questions to ask when you come across new nutrition advice:
• Does this align with how my body feels and functions?
• Is this advice coming from a place of fear or empowerment?
• Does this sound sustainable for my lifestyle?
• Is this coming from a grounded, trustworthy voice—or does it feel extreme and all-or-nothing?
If something sparks curiosity, try it out gently as an experiment to explore, not as a rule or judgement.
STEP 4
Give Yourself Permission to be the Expert. This is the heart of it all.
You have full permission to decide what works for you, even if it’s different than what’s trending. My body’s favourite way of eating is wildly out of fashion, but that’s not going to stop me from eating in a way that feels good to me.
You’re allowed to make choices that go against popular advice or what a well-meaning friend recommends. Sometimes, the most nourishing decision is simply choosing peace over perfection.
Think: “This is my body, and I know how to take care of it.”
This statement has the power to shift you from follower to leader. From confused to confident.
STEP 5
Anchor Into Simplicity.
At the end of the day, most bodies thrive on the basics:
• Whole, unprocessed foods most of the time
• Enough water
• Rest, movement and joy
• Eating in a way that feels good (not punishing)
The fancy plans and protocols can be helpful, but they’re not essential. Your body prefers a compassionate partner and listener over a perfect plan.
Final Thoughts:
You’re Not Lost— You’re Just Drowning in Noise. If you’ve been feeling overwhelmed by nutrition advice, let this be your invitation to pause, to come back to your body and trust that you already have more wisdom than you think.
You don’t need to follow every trend or decode every expert’s advice. You just need to ask: Does this feel like care or control?
When you lead with self-trust, food becomes simpler. Your body becomes your ally again. And suddenly, your choices feel like they belong to you.
Because they do.
Lisa Kilgour, rhn After years of being frustrated with her own health issues, she began looking at her health like a puzzle, searching for the missing pieces that would help her heal. Today, as a Registered Holistic Nutritionist (RHN), Lisa helps others piece together all the ways they care for themselves—emotions, gut flora, sleep, stress and food—to inspire health and healing.
Learn more: lisakilgour.com
The Effects of Dehydration on the Body & Brain
Written by Kelly Aiello, rhn
Water is life. It’s a simple truth we often overlook until we feel the discomfort of dehydration. But did you know that by the time we feel thirsty, our body is already dehydrated?
Dehydration occurs when the body loses more water than it takes in. This may not sound like a huge problem, but it affects more than you may realize.
Dehydration disrupts the delicate balance that keep you functioning at your best. From the beating of your heart to the firing of neurons in your brain, water is the unsung hero behind the scenes. So, let’s explore the effects of dehydration on both the body and brain and consider practical tips on how to stay adequately hydrated.
The Body Under Siege
Every day, your body loses water through sweat, urine and even breathing. On average, adults lose around three litres of water daily. This amount increases with physical activity or in hotter climates. When these losses aren’t adequately replenished, dehydration sets in, and your body is the first to sound the alarm.
You might notice a dry mouth, fatigue or a sudden loss of skin elasticity. These are just some of the early signs. As dehydration progresses, the effects become more serious.
Your kidneys, which depend on water to filter waste from your blood, may struggle, increasing the risk of kidney stones or urinary tract infections. Your heart
feels the strain as blood volume drops, forcing it to work harder to circulate blood. Dehydration can disrupt your body’s ability to regulate temperature, potentially leading to overheating or even heatstroke. Your digestive system suffers too, because water is crucial for breaking down food and preventing constipation. Even your skin takes a hit, appearing dull and less resilient.
Dehydration can be even more detrimental for those who are physically active. It reduces blood flow to muscles which causes cramps and decreased strength. Research shows that losing just 2% of your body weight in water can impair physical performance by up to 20%, turning a routine workout into a gruelling challenge.
In fact, water plays a vital role in every bodily function. Your body won’t last more than three days without water, but it can survive two to three months on water alone!
The Brain in a Fog
The impact of dehydration doesn’t stop at the physical. Your brain, which is about 75% water, is highly sensitive to hydration levels. That’s because water is required for every chemical reaction in the brain. It helps produce and balance hormones, protects the brain and spinal cord from injury, creates new neurons, maintains
overall cellular brain health, flushes out metabolic waste that occurs in the brain and ensures there is healthy blood flow to the brain so it can get enough oxygen and nutrients.
It’s no wonder that without enough water, the brain will be negatively affected. Even mild dehydration can cause brain cells to shrivel up and shrink, reducing brain volume and causing:
• Cloudy thinking;
• Impaired memory;
• Low mood;
• Increased anxiety;
• Reduced concentration;
• Mental fatigue;
• Dizziness;
• Headaches; and
• Reduced cognitive function.
So, the bottom line? Staying hydrated is crucial for both your body and brain!
When you prioritize hydration, you don’t just quench your thirst—you support your body’s vital systems and boost your overall well-being as well. That’s because hydration is a cornerstone of health. Without enough water, our bodies and minds simply can’t function at their best.
So, the next time you reach for a glass of water, know that you’re not just drinking— you’re fuelling your life.
Simple Strategies to Stay Hydrated
Fortunately, preventing dehydration is within your control. Here are some practical tips to keep your body and brain well-hydrated and in top shape.
1 Drink regularly
Aim for at least 8 cups (64 ounces) of water daily, adjusting for activity level or climate. Don’t wait until you’re thirsty— sip throughout the day.
2 Start your morning off right
Begin each day with 16 oz of water before eating or drinking anything else to set yourself up for a good day.
3 Eat water-rich foods
Incorporate hydrating foods like cucumbers (96% water), watermelon (92% water) and oranges (86% water) into your day.
4
Check your urine
Pale yellow is the goal; dark yellow signals a need for more water.
5 Carry a water bottle
Keep hydration convenient with a reusable bottle by your side.
6 Set reminders
Use your phone or an app to track and prompt your water intake.
7 Mind the extras
Increase your intake during exercise, hot weather or illness when fluid loss spikes.
8 Make it tasty
Add lemon, cucumber or mint to water for a refreshing twist.
9 Add electrolytes
Electrolytes contain balanced combinations of mineral salts that regulate and circulate fluids in the body quickly to speed absorption and improve overall health.
Kelly Aiello, rhn is one of our nutritionists and her mission is simple: to help people live a happier, healthier life. As a registered holistic nutritionist (RHN) and Amen Clinics Certified Brain Health Coach, Kelly brings a wealth of expertise in holistic and alternative health.
Learn more: happihuman.com
Hydration
Making Every Sip Count
We’ve all heard the rule: drink eight glasses of water a day to stay hydrated. While staying hydrated is essential, modern wellness trends have shifted the focus from just drinking enough water to making every sip work harder. It’s not just about quantity anymore— it’s about quality.
Hydration Beyond Water
Plain water is great, but it doesn’t always do the job alone. Factors like diet, activity level and climate can all impact how much water your body actually absorbs. That’s where functional hydration comes in— enhancing your fluid intake with natural, nutrient-rich additions to support optimal hydration.
Why Electrolytes Matter
Electrolytes like sodium, potassium, magnesium and calcium help balance fluid levels in your body, support muscle function and maintain nerve signalling. When you sweat, you lose these vital minerals, which can lead to dehydration even if you’re drinking plenty of water. Adding natural electrolyte sources like coconut water, sea salt or electrolyte powders to your routine can make a big difference. These additions help your body retain water, so you stay hydrated longer.
The Role of Adaptogenic Mushrooms
Hydration is not just about fluids—it’s also about how your body handles stress. Adaptogenic mushrooms like chaga, reishi and cordyceps can help support hydration by balancing stress responses and maintaining cellular function. These mushrooms contain compounds that may improve your body’s ability to regulate fluids, making them an ideal addition to your daily hydration routine. Add a spoonful of mushroom powder to your water bottle for an earthy, functional boost.
Boost Hydration With Functional Additions
Hydration goes beyond just staying wet—it’s about giving your body what it needs to thrive. Functional ingredients like collagen, vitamin C, probiotics, fermented ingredients and anti-inflammatory additions like turmeric can take your hydration to the next level.
• Collagen: This is a great support for skin hydration and joint health. Adding collagen to your water not only helps maintain skin elasticity but also supports connective tissue. It’s great for post-workout recovery, helping reduce joint discomfort and keeping your skin looking radiant.
Plain water is great, but it doesn’t always do the job alone.
Collagen
Vitamin C
• Vitamin C: This vitamin enhances your body’s natural defenses while promoting collagen production and aiding in skin health. Including it in your hydration routine can help reduce oxidative stress, especially after physical activity.
• Probiotics and Fermented Ingredients: Drinks like kombucha, kefir and waterbased probiotic blends support gut health. A balanced gut can improve how your body processes fluids, helping maintain cellular hydration. These drinks can also support digestion and reduce bloating.
• Anti-Inflammatory Ingredients: Turmeric and ginger can reduce inflammation and support joint function. Adding these to your water or a post-workout
drink can help your body recover faster while keeping inflammation in check.
• Herbal Boosts: Additions like holy basil and ashwagandha can support your stress response. This can indirectly improve hydration by helping your body maintain fluid balance when under pressure.
Functional Beverages to Try
Many wellness drinks now include functional ingredients like electrolytes, mushrooms, collagen and anti-inflammatory elements. Some brands offer drinks that hydrate while boosting energy, improving focus or supporting immune function. Try incorporating a hydration mix that includes vitamin C or B-complex vitamins for an extra wellness boost.
Mushrooms
Kombucha
Forest fire season is here, and you may already be feeling the impact of smoke from wildfires burning across the province. Even those with healthy lungs can experience respiratory issues when smoke fills the air. It’s important to take proactive steps to protect your lungs and support your respiratory health during these smoky days.
How Smoke Affects Lung Health
Smoke from wildfires contains a mix of fine particulate matter, carbon monoxide, volatile organic compounds and other pollutants that can irritate the lungs and airways. These tiny particles can travel deep into the lungs, causing symptoms like coughing, wheezing, shortness of breath and a sore throat. For those with asthma, COPD or other respiratory conditions, smoke exposure can significantly worsen symptoms.
Even if you don’t have a pre-existing condition, prolonged exposure to smoke can lead to inflammation, reduced lung function and increased risk of respiratory infections. That’s why it’s crucial to take steps to minimize exposure and support your lungs during this season.
How to Protect Your Lungs During Forest Fire Season
Natural Solutions to Support Respiratory Health
2. Stay Hydrated With Electrolytes
Staying hydrated helps thin mucous secretions, making it easier for your body to clear the lungs. Electrolytes are particularly beneficial since they support cellular hydration. Choose drinks that contain natural electrolytes, like coconut water, or electrolyte powders that are free from added sugars and artificial ingredients. Proper hydration also helps your immune system function optimally, which is important when your body is exposed to smoke.
1. Increase Antioxidant Intake
Antioxidants like vitamin A play a key role in protecting the lining of the respiratory system. Vitamin A helps maintain the integrity of mucous membranes, which act as a barrier against harmful particles. Foods rich in vitamin A include sweet potatoes, carrots and dark leafy greens. Consider taking a vitamin A supplement for added support, especially during times of high smoke exposure.
4. Protect Your Indoor Air Quality
Stay indoors and keep windows closed when air quality is poor. Use a high-quality air purifier with a HEPA filter to reduce indoor pollutants. Adding houseplants like spider plants or peace lilies can also help filter the air naturally.
We have a selection of products to help protect and heal your lungs; visit our website or come in and chat with our team.
Scan for products that can help
3. Open Airways With Herbal Support Herbs like mullein, thyme and eucalyptus can help open the airways and reduce inflammation. Mullein has been used traditionally to support lung health by soothing mucous membranes and promoting clear airways. Eucalyptus is known for its ability to loosen phlegm, making it easier to breathe. Look for these ingredients in herbal teas or respiratory support supplements.
5. Practice Breathing Exercises
Deep, controlled breathing exercises can help strengthen the lungs and clear stagnant air. Try diaphragmatic breathing, where you inhale deeply through your nose, allowing your belly to rise, and exhale slowly through your mouth. This practice helps expand lung capacity and promotes relaxation.
STAY Strong STAY SHARP Stay Active
• Helps improve strength and performance in short bursts of intense activity
• Supports healthy aging by promoting lean muscle and recovery
• Vegan-friendly creatine that dissolves quickly and absorbs easily
Wands & Wonders
Giant Bubbles Craft
Summer is here and it’s time to get outside and enjoy some old-fashioned summer magic! One of the best ways to do that? GIANT glossy, shimmering bubbles!!
The good news? With a few simple supplies and a DIY spirit, you can make a bubble solution and wand combo that will wow the neighbourhood and make the kids squeal with joy. Spoiler alert: it’s probably easier than you think!
Bubble Solution
6 cups cold water
¼ cup cornstarch
¼ cup vegetable glycerine
½ cup your favourite dish soap
1 DISSOLVE Add cornstarch and 2 cups of cold water into a large jar or bowl. Stir or shake until fully dissolved.
2 ADD & MIX Add the remaining 4 cups of cold water and gently stir in the glycerine and dish soap. Go easy to avoid creating foam. That’s it—your bubble solution is ready!
Bubble Wand
2 wood dowels, 2 feet (½ metre) long each
2 small eye screws
cotton cord (or any absorbent string)
1 metal washer (to add weight)
2 PREPARE STRING Cut one piece of cotton cord 3 feet long (1 metre)—this is the top string. Cut a second piece 6 feet long (1 ¾ metres), and slip the washer onto it—this is the bottom string.
4 BUBBLE TIME Pour the bubble solution into a shallow dish. Dip the string loop into the bubble solution, slowly lift it out, and open the dowels wide. Walk, spin or let the breeze do the rest and get ready for giant bubbles!
1 ATTACH EYE SCREWS Fasten an eye screw into the end of each dowel. Pre-drilling helps, but a little determination and pressure will do the trick too.
3 ATTACH STRING Tie one end of each string to an eye screw. Tie the other end of each string to the other eye screw. Trim off any excess string. When the dowels are held apart, the strings should form a large triangular loop.
Big Bubbles, No Trouble
PRO TIP #1
Stir the bubble solution gently now and then as the cornstarch settles at the bottom.
PRO TIP #2
This bubble solution gets better with use, so don’t give up if you aren’t getting perfect bubbles right away. Keep playing!
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.
Camping is one of the best ways to connect with nature, unplug and recharge. But while we’re enjoying starry skies and roasting marshmallows, it’s easy to overlook the waste we create. From disposable plates to plastic-wrapped snacks, the camping experience can quickly pile up garbage that takes a toll on the environment. Enter zero-waste camping—a simple, mindful way to enjoy the great outdoors while treading lightly on the planet and embracing the leave-no-trace philosophy.
Zero-waste camping isn’t about giving up the fun –it’s about rethinking how we pack, cook and clean up so we leave nature just as we found it. Let’s break it down into a few easy steps.
Pack Smart and Light
The key to zero-waste camping starts before you even hit the road. Pack your gear using reusable containers and bags instead of single-use plastic. Skip the disposable plates and cups—bring along a lightweight set of reusable dishes, cutlery and mugs. They’re easy to wash and can last for years of camping adventures.
When it comes to snacking, think bulk! The bulk section at Nature’s Fare is packed with everything you need to build your own trail mix—nuts, seeds, dried fruit, chocolate chips, pretzels, coconut and more. Stock up on grab-andgo favourites like granola and dried fruit too. It’s a simple way to save money, reduce packaging and keep your pantry adventure-ready. Use cloth produce bags or mason jars to pack them. For main meals, plan ahead to avoid last-minute plastic packaging—make your
own pasta salad or veggie wraps at home and store them in reusable containers.
Mindful Meal Prep
Cooking outdoors is part of the camping magic, so make it part of your zero-waste plan too. Bring a refillable water jug instead of bottled water. Use a camping stove or campfire grill to cook meals in reusable cookware. Skip the single-use foil packs and opt for cast iron pans or stainless steel pots that can be used again and again.
For cleaning, bring biodegradable soap and a sponge or cloth instead of disposable wipes. And don’t forget
Shop bulk for trail mix ingredients. You can make your own custom blend while reducing packaging waste too.
a small compost bag for food scraps—just remember to pack it out with you if there’s no composting facility at the site.
Leave No Trace
One of the most important parts of zero-waste camping is leaving your site as clean as—or cleaner than— you found it. Bring garbage and recycling bags and sort your waste properly. Pack out everything, even if there’s a bin nearby—overflowing bins can attract wildlife and cause litter to spread.
Choose campsites that support sustainable practices, like those with composting toilets or recycling facilities. Respect wildlife by keeping food stored in sealed containers and disposing of waste properly.
Enjoy the Experience
Zero-waste camping doesn’t have to be complicated. It’s about making small, thoughtful changes that add up to a big difference. By planning ahead and choosing reusable options, you can protect the natural beauty that makes camping so special.
So grab your backpack, fill your reusable water bottle and get ready for a summer adventure that’s good for you—and the planet. Happy camping!
Clean up your campsite when you’re done and pack everything out.
Choose the Right Natural Sunscreen for Your Skin Type
When it comes to protecting your skin from the sun, choosing the right sunscreen is essential. Natural sunscreens offer a safer, more eco-friendly option compared to conventional formulas. Free from harsh chemicals like oxybenzone and octinoxate, natural sunscreens typically use mineral-based ingredients like zinc oxide and titanium dioxide to provide broad-spectrum protection. But how do you choose the right one for your skin type?
Whether you have oily, dry or sensitive skin or need a waterproof or tinted formula, we’ve got you covered. We’re breaking down the best natural sunscreens for every need.
Why Choose Natural Sunscreen?
Safer Ingredients
Natural sunscreens use mineral blockers rather than chemical filters, reducing the risk of skin irritation and hormone disruption.
Eco-friendly
Many natural sunscreens are reef-safe, protecting marine life while keeping your skin safe.
Gentle on Skin
Natural sunscreens are ideal for sensitive skin, because they avoid synthetic fragrances, parabens and other common irritants.
Broadspectrum Protection
Mineral sunscreens physically block both UVA and UVB rays.
Your Sunscreen Choices
1 Oily & Acne-prone Skin
Look for lightweight, noncomedogenic formulas that won’t clog pores. Opt for sunscreens with a matte finish and oilabsorbing ingredients like silica or clay.
TIP: Gel-based or mineral powder sunscreens are great options for keeping shine under control.
Green Beaver Mineral Sunscreen SPF 40
Sun Bum Sunscreen Lotion Mineral SPF 50
4
Waterproof & Active Use
If you’re swimming, sweating or spending extended time outdoors, opt for a water-resistant formula that holds up to moisture and activity.
TIP: Check the label for the duration of water resistance (usually 40 or 80 minutes) and reapply accordingly.
Thinksport Mineral Sunscreen Lotion SPF 50
Sun Care Correctly
Apply generously to all exposed areas 15 minutes before sun exposure. Reapply every two hours, especially after swimming or sweating.
Don’t forget areas like the ears, back of the neck and tops of the feet.
2 Dry Skin
Hydration is key. Choose sunscreens with moisturizing ingredients like aloe vera, hyaluronic acid or plant oils to nourish the skin while providing sun protection.
TIP: Look for formulations labelled “hydrating” or “moisturizing” to help prevent flakiness.
Green Beaver Mineral Sunscreen Spray SPF 27
Mad Hippie Hydrating Facial SPF 25
5 Tinted Sunscreen
Tinted formulas not only provide sun protection but also even out skin tone and can replace your foundation during summer. Choose a shade that matches your skin tone and offers mineral SPF protection.
TIP: These are great for daily use, especially if you prefer minimal makeup.
Andalou Color + Correct 1000 Roses Sheer SPF 30
Mad Hippie Tinted Sun Serum SPF 29
Think Daily Tinted Mineral Sunscreen Lotion SPF 30
3 Sensitive Skin
Mineral sunscreens with zinc oxide are less likely to cause irritation. Avoid formulas with added fragrances, essential oils or alcohol.
TIP: Test on a small patch of skin first to ensure there isn’t a reaction.
Green Beaver Mineral Sunscreen Spray SPF 27
Mad Hippie Sunscreen Facial Serum SPF 30 +
6 Best for Kids & Teens
Mineral-based formulas with broadspectrum protection are the best choice for kids and teens. Choosing hypoallergenic and fragrance-free options helps minimize irritation, making them ideal for sensitive young skin. Water-resistant and sweat-proof formulas are essential for active play, ensuring protection even when kids are on the move.
TIP: Choose a sunscreen stick for easy, mess-free application—perfect for squirmy kids!
Green Beaver Kids Spray SPF 27
Substance Baby Sun Care Cream SPF 30
Think Daily Sun Care Cream SPF 30
Meet the Farmer Flowers With Heart
What is it about freshcut, farm-grown flowers that instantly lifts the spirit? Is it filling your arms with blooms full of colour, scent and softness? Is it the joy and grounding of nature in this beautiful, fleeting form?
While the wonder and beauty of flowers is reason enough to pick up a bouquet, the warmth they bring to your home is just the start of why we love carrying local blooms every summer.
At Nature’s Fare Markets, supporting local farms goes beyond what’s grown for your plate; it’s about everything grown for your table, including that sunflower bouquet.
Local flower farms play a vital role in our ecosystem. Rows of goldenrod, lupines, marigolds and black-eyed Susans do more than fill our vases—they support our pollinators, nourish our soil and help protect the health of the land. Choosing organic, locally grown flowers is another way we can support a more sustainable and connected food (and flower) system.
U Grow Girl is more than just a flower farm. It’s a mission, a movement and a safe space rooted in the healing power of nature. Founded by women, for women, this fully female-powered farm grows seasonal blooms that support survivors of childhood sexual abuse. Each bouquet is carefully grown, picked and arranged by survivors on a path to healing.
There’s something special about knowing where your flowers come from, and the myriad of ways that beautiful bouquet is making a difference.
The next time you place freshcut, local flowers in a vase, take a moment to imagine the hands that did the watering, the picking and the arranging, just for you.
Learn more about their mission www.ugrowgirl.ca/about-us
Leha Marshall & Crystal Wood Co-founders and Survivors
GOOD STUFF IN-STORE
Magic Scoop All-In-One Greens
Packed with alkalizing greens, probiotics, super mushrooms and adaptogens, this tasty daily blend supports digestion, brain health, immunity and energy. With vitamins, minerals and antioxidants from ingredients like kale, lion’s mane, ginger and spirulina, it’s a convenient way to fuel your body and feel your best every day.
WakeWater + Plus
A refreshing, natural electrolyte drink with green tea extract to energize your workouts, support hydration and aid muscle recovery.
Beyond Meat Bowls
Loaded with bold flavours and plant-based protein, these Fajita and Teriyaki bowls make healthy eating easy, with less fat and sodium than animal-based options.
The Rice Stuff Box
These are a healthy, convenient meal option for your busy life. Made with organic Thai jasmine rice and vegetables, they’re ready in minutes— just microwave or add hot water.
Yemayá Sea Moss Gel Performance Pouches
With over 92 essential nutrients, this organic sea moss from St. Lucia boosts energy and supports hair, skin and nails. Try these easy-to-use pouches for smoothies, soups or skincare!
