Power Up Without the Bloat
Protein that fuels your goals without slowing you down. 100% Fermented 7 Plant-Based Protein Sources
Bloating
to Digest
Our calendar MARCH & APRIL 2025
LET’S TALK: GUT HEALTH
Flora Power
Get answers about unexplained bloating, brain fog, skin breakouts and more as you discover easy ways to support your body’s healthy gut flora. Join us for this in-person event with Rebecca Rausch and Irene Pauline Humpelstetter from Living Alchemy.
WHEN & WHERE :
March 18 | Langley March 26 | Kelowna
March 19 | White Rock March 27 | Vernon March 25 | Penticton April 2 | Kamloops
LET’S TALK: NATURAL SWEETENERS
No Sugar, No Problem
Discover tasty, just-like sugar sweeteners made from natural sources that can do the heavy lifting in all your recipes. Free from artificial ingredients, they provide the flavour you love while staying true to your healthier choices. With Dr. Thalia Charney from NOW Foods Canada.
WHEN & WHERE :
April 15 | Kelowna April 17 | Kamloops
LET’S TALK: DIGESTION
The Enzyme Effect
Dealing with digestive issues, brain fog or mood swings? Join Julia Craven from Enzymedica to discover how digestive enzymes can help your body break down food more effectively, making it easier to absorb nutrients, and reduce symptoms of food intolerances so you can feel your best.
WHEN & WHERE :
April 23 | Langley
LET’S TALK: CLEANSES
Spring Detox With Wild Rose
Learn about the best foods and herbal helpers to give your body a reset and re-energize for spring—plus pro tips on living well and longevity from Wild Rose creator Dr. Terry Willard.
WHEN & WHERE :
April 28 | White Rock April 30 | Vernon April 29 | Kelowna May 1 | Kamloops
Marketing Director Stephanie Thatcher
Content Manager Chantelle Nuttley
Creative Director Janna Payne
Take Charge of Your Wellness
Book your free 30-minute appointment with one of our nutritionists today.
SCHEDULE
Angela Wright
March 4 April 2
March 12 April 7
March 19 April 8
March 26 April 23 April 30 Jen Casey
13 April 3 March 20 April 10 March 27 April 17 April 24
Aiello March 5 April 9 March 19 April 23 Lisa Aschenbrenner March 11 April 1 March 13 April 3 March 25 April 15
MORE EVENT DETAILS: naturesfare.com/upcoming-events
March 27 April 17 Lisa Kilgour March 13 April 10
March 20 April 23
Scan to book or visit naturesfare.com
The health and well-being of our customers is central to our mission. We believe that learning how to live your healthiest life should be accessible to everyone. That’s why our Wellness Talks are made available for free to everyone.
Dates subject to change.
Copy Editor Marilyn Fransen © 2025 Nature’s Fare Markets. The materials in this magazine are suggestions only. Nature’s Fare Markets does not guarantee results.
GOOD STUFF GET THE
SUPPLEMENT
Sleep Tight, Every Night
Enjoy peaceful, restorative sleep with this expertly crafted sleep aid. Designed to support every stage of your sleep cycle, it helps you drift off with ease, stay asleep longer and wake up rejuvenated. Non-habit forming and veganfriendly, it features fresh organic ingredients like lactuca sativa and lemon balm complemented by l-tryptophan and magnesium. Rest deeply and wake ready to embrace your day with GoodNight!
A. Vogel GoodNight!
SUPPLEMENT
Forget Forgetfulness
This all-in-one 30-day supplement kit gives you everything you need in one easy-to-take daily packet. Packed with brain-boosting lipids, B vitamins, omegas and key nutrients, CogniSave helps sharpen memory, enhance focus and support overall cognitive health. No more juggling multiple bottles—just grab, go and fuel your mind with the essentials every day. Make CogniSave part of your daily routine and keep your brain at its best.
Natural Factors Regenerlife CogniSave
PERSONAL CARE
Glow From the Earth Up
Say hello to glowing, hydrated skin this spring with the award-winning GLOW™ skincare line from Back To Earth Skin. This 100% natural, vegan, cruelty-free, gluten-free and nut-free collection is made for sensitive skin, delivering deep hydration and essential nutrients for a healthy, radiant look. Powered by Mineral Microbiome Clay™ (MMC) and packed with 40 plus skin-loving minerals like magnesium, calcium and zinc, it’s the perfect way to refresh and nourish your skin after winter.
Back To Earth Skin GLOW
The True Grit on Greens Supplements
Have you been scrolling social media and come across headlines like “The best greens for 2025” or “The multi-vitamin powder so-andso swears by”? There’s been a lot of hype lately about drinkable greens—but is it all true? What do you need to know to make sure you’re getting a healthy, high-quality product (and not just an influencer’s paid mention)?
First, we go back to the beginning of drinking your greens: turns out the hippies of the seventies had it right with their green juices. Those soupy swirls of kale, celery and spinach were a helpful way to ensure one got a good dose of micronutrients that support digestion, immunity and heart health.
More than 50 years later, green juices have evolved. Online and in health food stores, you can find a dizzying array of powdered blends containing dozens of nutrients easily blended into your morning smoothie. From berry to lemon-lime to chocolate, there’s a host of flavours so you don’t have to grin and bear that celery taste like the OGs of green juices. Plus, you can also find blends that are vegan, gluten-free and keto-friendly.
Makers have held on to the “greens” name because they’re a powdered form of nutrient-dense vegetables, algae, grasses and sometimes fruits. With a hyper-concentrated source of vitamins, minerals, antioxidants and other phytonutrients, these ‘greens’ are still an effective way to ensure you’re getting a variety of essential nutrients in your system, especially in this fast-paced world where meals aren’t always balanced.
Many people swear by their powdered greens. Athletes say it enhances performance and recovery. Those with
What’s in that green powder?
Greens are often made with: nutrient-dense vegetables algae grasses (+ sometimes fruits too)
Greens are a concentrated source of: vitamins minerals antioxidants other phytonutrients
digestive issues say it keeps them regular. Busy working folks like the feeling of more clarity and energy, and the chance to fill in the nutritional gaps of long days.
For a long time, there was just a handful of trusted brands making powdered greens. But with the rise of wellness and fitness has come a flood of brands on the shelves, many backed by big marketing campaigns funding the mentions of influencers.
With so many more choices today—and a lot more sponsored content—what do you need to know to choose a brand that’s truly high on quality and proven efficacy?
It’s easy to find products claiming to be the ultimate health solution, but a closer inspection of ingredients often reveals they aren’t as clean or effective as advertised. Some can contain artificial fillers, added sugars and other unhealthy components sometimes unlisted under the umbrella term “other”.
How can you easily spot a transparent brand and safe ingredients? One, look to see if it’s backed by a Canadian Natural Health Product (NHP) number. This number is a sign that the product has been reviewed and approved by Health
Benefits of Greens Supplements
Green supplements can support overall health by:
improving energy levels boosting immunity supporting digestion promoting healthy skin
+ many users also report increased vitality and mental clarity
Canada for its safety, efficacy and quality. It’s a stamp of assurance that the supplement meets high standards and contains exactly what it claims to. This can be especially reassuring in a market where not all products are held to the same rigorous standards.
Two, look for products with clean, organic ingredients and transparency in sourcing. A reputable greens supplement will list all its ingredients clearly and won’t hide behind proprietary blends that obscure what you’re actually consuming. At Nature’s Fare Markets, we do the research for you. All of our products are safe, beneficial and proven—hand-picked by our team to ensure you only get the best.
preservatives you’re trying to avoid? Are the ingredients organic or sustainably sourced? The best greens supplements will use high-quality, whole-food ingredients without unnecessary fillers.
Taste is another consideration. Let’s be honest—if a supplement tastes good, you’re more likely to stick with it. Many brands offer a variety of flavours, so try a few samples before committing to a full-sized product.
Everyone’s tastes and needs are different—but we all care about what we put in our bodies and want the best. Come in and chat with our team to taste and discover a greens product that’s already been handpicked among the most trusted brands. Let’s make your wellness journey as smooth and rewarding as possible!
Greens supplements are an excellent way to ensure you’re getting a variety of essential nutrients, especially if your daily intake of fresh greens isn’t quite up to par.
Once you have an NHP number and ingredients transparency, what else can you consider?
Start by identifying your health goals. Are you looking to boost your energy? Improve digestion? Support your immune system? Knowing what you want to achieve can help narrow down the options.
Next, look at the ingredients list. Are there any additives or
Incorporating greens into your daily routine can be a gamechanger for your health. Whether you mix them into smoothies, stir them into water or blend them into your morning juice, the benefits are substantial. With the right greens supplement, you’re not just adding a dose of vegetables to your diet, you’re investing in your longterm health and well-being. So, take the time to choose a product that aligns with your values and health goals. Your body will thank you!
Not all green supplements are created equal. Here’s how to choose the best one:
1 Identify your health goals.
• Boost energy.
• Improve digestion.
• Support your immune system.
2 Review the ingredients list.
• Avoid added sugars and artificial fillers.
• Opt for organic and sustainably sourced ingredients.
3 Check for a Canadian NHP number.
• Ensures safety, efficacy and quality.
• Confirms the product meets high standards.
4 Consider taste.
• Flavoured versions can make the experience more enjoyable.
• Try samples before committing.
Power Up!
Contributed by Organika
We’re taking Canada’s #1 Spirulina brand* and #1 Collagen Powder† to make a delicious powerhouse snack! These energy-packed balls are perfect for on-the-go or when you need a quick nutritious snack.
Benefits of Spirulina
Spirulina is a blue-green algae that has a wealth of health benefits. It supports your body’s natural detoxification pathways, aids in red blood cell production and is packed with antioxidants with anti-inflammatory benefits. Beyond that, it’s an excellent source of iron and protein. Spirulina is one of the most nutrient-dense superfoods in the world.
Highly concentrated in bioavailable iron and dense in plant-based protein (containing all 9 essential amino acids), just 1 tablespoon (7 g) of spirulina contains 4 g of protein and 2 mg of iron. Talk about being packed with power!
Benefits of Collagen Peptides
Collagen has become the talk of the health industry, fitness industry as well as the beauty industry. Why? It’s a very important protein! In fact, it’s the most abundant protein in your body, making up 30% of your protein mass. Collagen is found in our bones, connective tissues (joints, ligaments and cartilages), muscles, hair, skin, nails and even our blood vessels. Collagen peptides are what give your skin elasticity and shape, and your joints structure. Think of it as the glue that holds your body together.
As you age, the production of collagen decreases, which can lead to wrinkles, joint pain and other age-related issues. The exact age that our collagen production begins to decline will vary from person to person, but it usually starts around the age of 25.
SPIRULINA & COLLAGEN ENERGY BITES
1 ½ cups dates
½ cup coconut butter (also called coconut manna)
⅓ cup Organika Organic Spirulina powder
½ cup Organika Enhanced Collagen Original
¼ cup unsweetened shredded coconut
¼ cup chia seeds
Directions
Mix all the ingredients in a food processor or high-powered blender. Form the mixture into ball shapes and store in the fridge or freezer. Let chill for at least an hour before consuming. Enjoy!
Once collagen starts to decline, the body will produce approximately 1% less collagen per year. Organika™’s Enhanced Collagen protein has many benefits to support gut health, bone and joints, and healthy hair, skin and nails.
Made with Organika Organic Spirulina and Enhanced Collagen
Christina Chandra is a local food writer and blogger, with a background in food, health and nutrition. She understands too well the “busy bee” lifestyle, working in marketing, freelance writing and raising a family, while still practicing self-care. As such, she advocates for balance and wellness. You can find her blogging at christinachandra.com or exploring local eateries, cafes and kidfriendly excursions.
NUTRITIONIST NOTES
What’s the Deal With Cruciferous Vegetables?
Written by Angela Wright, cnp
You’ve probably heard that broccoli is a superfood, kale is allpowerful and maca will balance your energy, but what do we really know about this veggie family? And why are these relatives so important to include in our diet? Read on to learn the nuts and bolts about crucifers.
Firstly, what is a cruciferous vegetable and what falls under this label? Crucifers are a large extended family including members of the Brassicaceae family, along with a few others. Originally from the eastern Mediterranean region, they are all offspring of the same wild plant that resembles our modern-day kale. From this origin plant species, a variety of cultivars and relatives were produced. They all have flowers with four petals that are shaped like a cross, which led to the appropriate name: crucifer.
But what makes these so special? Specifically, cruciferous veggies contain a category of phytonutrients called glucosinolates. This includes the compounds isothiocyanate and indole-3-carbinol. (Indole-3-carbinol, or I-3-C, can be converted into 3,3’-diindolylmethane, or DIM. You may have come across either of these in various women’s hormone balancing formulas.) We can convert glucosinolates into glutathione, the powerful antioxidant we produce primarily in our liver. This category is researched for its anti-cancer and cardiovascular benefits.
on page 9
Many of the phytochemicals found in the brassicas also contain the mineral sulfur. Sulfur (as hydrogen sulfide) is what gives the smell of rotten eggs. In these veggies it contributes to their sometimes-strong smell and flavour. While rotten eggs don’t sound very appealing, this mineral is of utmost importance to our liver and our ability to biotransform and detoxify certain chemicals, toxins, hormones and medications, so they can be properly removed from our body. Specifically, it can speed along the CYP1A2 detoxification enzyme, which helps move along chemicals like caffeine, aflatoxins, acetaminophen and PAHs (polycyclic aromatic hydrocarbons). As this pathway also allows many sex hormones like estrogen to leave the body, supporting it can decrease risks of hormonal-related issues including breast cancer.
Crucifers also contain other phytonutrients like carotenoids, flavonoids and polyphenols that provide layers of benefits, many of them being antioxidant in nature. These can greatly support our liver, immune function and cardiovascular systems—when we eat them of course! Are they a part of your regular shopping list? Broccoli, cauliflower, cabbage, kale and Brussels sprouts are some of the more well-known cruciferous veggies, commonly found at our grocers and on our plates.
Any crucifer in any form is going to have health benefits, but there is some great research around broccoli sprouts or microgreens being the most therapeutic of the bunch. Having a higher concentration of polysulfides (one of the compounds that contain sulfur) than their full-grown counterpart, we also eat potentially hundreds of them at a time on our sandwich or rice bowl. Each little sprout has the potential to become a whole plant, so we ingest all the synergistic benefits as opposed to just those found in the green or the flowering head. In their fresh, raw form, sprouts or microgreens are chock full of enzymes and antioxidants. Try growing your own microgreens or sprouts (or pick some up at your nearest Nature’s Fare Markets!). Broccoli sprouts, kale microgreens, baby arugula, etc. can all provide concentrated amounts of tasty yet powerful health benefits.
But in reality, it doesn’t matter how great a food is for you if you don’t eat it! (Or more importantly, don’t digest it.) So, start with the crucifers that you can digest, enjoy and can easily include in your diet. Variety is key here as well: if you only ever ate broccoli, you would be missing out on the different medicinal properties provided by kohlrabi. Switch up your choices with the local growing seasons. And as much as our green phytonutrient pigments are super beneficial, the other colours provide a
different set of benefits. When it’s an option, pick red cabbage, orange cauliflower or purple kale to diversify your phytonutrient portfolio.
How to incorporate more crucifers into your diet:
Add broccoli sprouts to the top of your egg sandwich or avocado toast.
Cut up kohlrabi like carrot sticks and eat raw—it’s surprisingly refreshing!
Switch up your salad greens to include arugula, mizuna, watercress or baby kale.
Incorporate coleslaw, sauerkraut or braised cabbage in green or red varieties.
Dice rutabaga and toss with cinnamon and cumin before roasting in the oven.
Overall, it’s beneficial to start thinking of your diet therapeutically. What are you eating each day or week that is powering up your body’s systems and resources to obtain and maintain more ideal health? Choosing a rainbow of produce, locally grown and in season when available, that you can fully digest, is like eating a natural pharmacy. And incorporating cruciferous veggies into your diet is an awesome way to eat your way to better health.
broccoli, broccolini, broccoflower, broccoli Romanesco, gai lan
komatsuna, mizuna, arugula, rapini
cauliflower: white, purple, orange
Brussels sprouts and cabbage, including savoy and napa
the choys: bok choy, tat choy, choy sum
canola (rapeseed) greens and oils
Learn more:
kale, collard greens
cresses: water, land, garden mustard: greens and seeds
turnip root and greens, rutabaga, kohlrabi radish, daikon, horseradish, wasabi
Produce Guide
Get to Know Your Greens
If you’ve ever strolled through the produce aisle and felt overwhelmed by the variety of leafy greens, you’re not alone. With so many shades, shapes and sizes, it’s easy to get lost. You know you should be eating more but which leafy bunch is best for you?
KALE
The Nutritional Superstar
This curly, dark green veggie has earned its spot in the superfood hall of fame. Rich in vitamins A, C and K, kale is a fantastic addition to your diet if you’re looking to boost your immune system and maintain healthy bones.
ENJOY IT: It can be a bit tough when raw, so give it a nice massage with some olive oil and lemon juice. Toss it into salads, sauté it with garlic or blend it into smoothies for a nutrient boost.
SPINACH
The Gentle Giant
This soft, tender leaf is easy on the palate and packed with iron and folate. It’s a great green to have on-hand for an iron boost, especially for vegetarians and vegans.
ENJOY IT: Whether you toss it fresh into a salad, wilt it into a warm dish or blend it into your favourite smoothie, spinach is incredibly versatile. A quick tip: cook spinach lightly to reduce oxalates and enhance iron absorption.
SWISS CHARD
The Colourful Companion
With its vibrant stems and large leaves, Swiss chard is not just a feast for the eyes but also for your health. It’s loaded with vitamins K, A and C and is known for supporting bone health and vision.
ENJOY IT: Sauté with a touch of garlic and olive oil or add it to soups and stews. Its slightly bitter taste mellows out with cooking, making it a delicious addition to many dishes.
ARUGULA
The Peppery Performer
Also known as rocket, this green has a distinct peppery flavour that adds a zing to any dish. It’s packed with calcium, potassium and folate, making it a fantastic choice for bone health and heart function.
ENJOY IT: Add to salads, pizzas or sandwiches for a peppery kick. Its bold flavour pairs well with citrus dressings and sweet fruits like pears and berries.
THOSE GOOD GREENS
Antioxidants
Most greens are rich in antioxidants, which help fight free radicals and reduce inflammation.
ROMAINE
The Crunchy Classic
Fibre Greens are an excellent source of dietary fibre, which supports digestive health and maintaining a healthy weight.
Hydration
Since they have a high water content, greens help to keep you hydrated.
SPROUTS & MICROGREENS
The Tiny Titans
Don’t underestimate these little guys! Sprouts and microgreens are concentrated sources of nutrients, often containing higher levels of vitamins and minerals than their mature counterparts. They are excellent for boosting your intake of antioxidants and enzymes.
ENJOY IT: Sprinkle sprouts and microgreens on salads, sandwiches or avocado toast. They add a delightful crunch and burst of flavour.
BEET & CARROT TOPS
The Hidden Gems
It’s the go-to green for classic salads like Caesar. It’s crisp, refreshing and a good source of vitamins A and K.
ENJOY IT: Beyond the Caesar salad, try using it as a taco wrap or in a chopped salad with your favourite veggies and protein.
COLLARD GREENS
The Southern Belle
These are a staple in Southern cuisine, known for their hearty leaves and rich flavour. They’re high in calcium and vitamin K, essential for bone health.
ENJOY IT: These are traditionally cooked low and slow with smoked meat, but for a healthier twist, sauté them with a splash of apple cider vinegar and red pepper flakes.
BOK CHOY
The Asian Staple
It’s a type of Chinese cabbage and is tender, crisp and packed with vitamins A and C. It’s used in many Asian dishes.
ENJOY IT: Stir-fry with ginger and garlic for a quick side dish or add it to soups and noodle dishes for a nutritious crunch.
Keep Greens Fresh
Often discarded, the tops are edible and highly nutritious, packed with vitamins A and C. Beet greens in particular are a great source of iron and calcium, while carrot tops offer a fresh, slightly herbaceous flavour.
ENJOY IT: Use in sautés or smoothies, and chop carrot tops into pestos or salads for a unique twist.
CABBAGE
The Versatile Veggie
This comes in various forms, from green to red to savoy, and is a fantastic source of vitamin C and fibre. It’s known for promoting digestive health and reducing inflammation.
ENJOY IT: Enjoy raw in coleslaw, fermented as sauerkraut or sautéed with a bit of bacon for a savoury side dish.
LETTUCE WRAPS A Fun Twist
Why not think outside the salad bowl? Many greens, like butter lettuce, collard greens and romaine, make excellent wraps for your favourite fillings, offering a low-carb, glutenfree alternative.
Let’s learn to embrace the greens, and let them transform your meals into vibrant, healthful feasts. Happy eating, and remember, the greener, the better!
Storage: Keep greens wrapped with paper towel in a plastic bag to absorb excess moisture. Washing: Wash greens thoroughly under cold water and dry them well to prevent wilting.
Tips & Tricks to Eat More Greens
(and get your kids to love them too!)
Greens are packed with vitamins, minerals and fibre, but getting more of them into your diet can be challenging. Whether it’s for you or your kids, these tips can help make greens a regular, enjoyable part of your meals.
Start Small (and Get Sneaky)
Add a handful of spinach or kale to smoothies; their mild flavour blends well with fruits. Finely chop greens and mix them into sauces, soups or meatballs to boost nutrition without changing the taste.
Make Greens Accessible
Keep washed and prepped greens in the fridge, ready to use. Store them in clear containers to make them the first thing you see.
Experiment With Cooking Methods
Try sautéing spinach with garlic, roasting kale into chips or grilling romaine. Different cooking methods bring out new flavours and textures.
Add Fun and Flavour
Dress up greens with nuts, seeds or dried fruit. Use dressings like vinaigrette, tahini or lemon-garlic to make greens more appealing.
One trick behind healthy snacking is having a selection of washed and prepped greens stored in the fridge, ready to reach for when you’re hungry.
Make it a Family Affair
Involve kids in shopping and preparing greens. When they help in the kitchen, they’re more likely to eat what they’ve made.
Get Creative With Presentation
Make greens visually appealing. Use cookie cutters to shape sandwiches with spinach or create colourful salads. Fun presentations can make greens more enticing.
Offer Choices
Instead of saying, “Eat your spinach,” ask, “Would you like spinach or broccoli?” Offering choices gives kids a sense of control.
Be a Role Model
Show your kids how much you enjoy greens. Share the benefits in a fun way and eat greens together as a family.
Keep Trying
Taste buds change, and it can take multiple exposures to a new food before it’s accepted. Keep offering greens in different ways, and they may become a favourite.
With a bit of creativity and persistence, you can make greens a regular and enjoyable part of your family’s diet. Happy greening!
CHOPPIN’ BROCCOLI
Chamomile & Lavender Infused Honey
Contributed by Traditional Medicinals
For thousands of years honey has been used as food, medicine and a vehicle to deliver herbs. Based on an ancient cave painting discovered in Spain, honey harvesting goes back as far as 8,000 B.C.E.
The cave art shows a person trying to get honey and the comb from a wild bee nest.
In ancient Egypt, honey was highly regarded and used in foods by royalty. It’s believed to be one of nature’s finest gifts in Ayurvedic medicine (an ancient practice native to present day India), in which honey is often used therapeutically. Not only is honey sweet and nutritious, it’s also helpful for the skin. You can use honey in lotions, soaps or even as a face mask!
In western herbalism, honey is commonly used as a delivery method for herbs. You can create herb-infused energy balls, honey pills or an infused honey to make your herbal medicine a little tastier. It’s no surprise that adding some sweetness to an herbal protocol helps people stick with it.
We’ve created this herbal honey using our organic chamomile and lavender tea. You can also make this recipe using herbs from your local herb shop, or by growing your own and drying them. (We do not recommend honey for small children under one year of age, as there are some known safety concerns).
You can use this flower-filled treat in teas, baked goods, yogurt, salad dressing or wherever you dream up! We would suggest using this herbal honey within a year, so it retains its potency, although honey itself is said to have an “eternal shelf life”. Every time you use this sweet and aromatic herbal medicine, be sure to give thanks to the bees who worked hard to create it.
Materials
8 oz mason jar
Ingredients
2 bags Traditional Medicinals Organic Chamomile & Lavender tea
8 oz (1 cup) honey
Directions
1. Get some quality honey, preferably local. It doesn’t really matter what flavour you choose, but we suggest something light so you can taste the herbs.
2. Open the tea bags and pour the contents into the jar. You want the jar to be no more than a quarter full to leave room for the tea to expand.
3. Fill the jar to the top with honey and screw on the lid. You may be left with some additional honey to enjoy in your tea.
4. Let the mixture sit for 1–2 weeks in a cool dark place.
5. Strain out the herbs and enjoy.
Created by Robin at Greens, Eggs and Yams
Lemon Swirl Cheesecake Bars
Makes 9 bars | 1 hour, chill 4 hours
LEMON CURD
½ cup cane sugar zest of 1 lemon
2 tbsp arrowroot powder
4 tbsp water
3 tbsp lemon juice
4 tbsp vegan butter pinch ground turmeric (optional for colour)
CRUST
1 ½ cups gluten-free graham cracker crumbs
3 tbsp vegan butter, melted
FILLING
1 cup raw cashews, soaked
1 ½ cups coconut cream
¼ cup vegan cream cheese
3 tbsp lemon juice zest of 2 lemons
3 tbsp arrowroot powder
½ cup cane sugar
2 tbsp coconut cream (optional for the swirl)
1. Soak the cashews in hot water for 10 minutes then drain and discard the water. Set aside.
2. Make the lemon curd. Combine the sugar and lemon zest in a small bowl. Set aside.
3. In another small bowl, mix the
arrowroot powder with 4 tbsp of water. Set aside.
4. Add the lemon-sugar mixture, arrowroot mixture and lemon juice to a small pot and cook over medium heat, whisking constantly, until thickened. Remove from the heat and stir in the vegan butter and turmeric for colour, if desired. Start with a very small amount of turmeric and add more if needed; this small amount will not change the flavour of the lemon curd.
5. Transfer the lemon curd to a small heatproof bowl and press a piece of cling wrap onto the surface to prevent a skin from forming. Set aside to cool to room temperature.
6. Make the crust. Preheat oven to 350°F and line an 8" square pan with parchment paper.
7. In a large bowl, mix the graham cracker crumbs and melted butter together.
8. Use the bottom of a measuring cup to press it into the bottom of the prepared pan. Bake for 10
These vegan lemon swirl cheesecake bars have a crumbly graham cracker crust, a creamy filling and a zesty lemon curd layer on top to tie these bars all together. The three layers complement one another beautifully, making this a lovely spring dessert to enjoy. Robin is the creator of the blog Greens, Eggs and Yams. Her passion is creating
minutes. Set aside to cool.
9. Make the filling. Reduce oven temperature to 325°F.
10. Blend the drained cashews, coconut cream, cream cheese, lemon juice, lemon zest, sugar and arrowroot powder in high-speed blender until thick and smooth; you will need to use the tamper.
11. Pour the filling onto the crust. Bake for 30 minutes or until the edges are lightly golden and the middle is slightly jiggly. Turn the oven off and open the oven door slightly. Let the cheesecake sit in the warm oven for 1 hour.
12. Spread the lemon curd onto the cheesecake in an even layer. If you’d like a “swirl” pattern, use the back of a spoon to swirl 1–2 tbsp of coconut cream into the lemon curd. Refrigerate for 4 hours.
14. Let the cheesecake sit outside the fridge for 20 minutes to soften before serving.
Store leftovers in an airtight container in the fridge.
Strong Over Skinny
Written by Aeryon Ashlie
In today’s world, where society and media often idolize thinness, it’s time to redefine what it means to be truly healthy. The traditional focus on the scale has overshadowed something far more important: strength. Achieving optimal health isn’t about fitting a specific dress size or chasing a fleeting aesthetic standard. Instead, it’s about building a body that is functional, resilient and capable. By prioritizing strength over being “skinny”, we’re not just changing our physiques; we’re transforming our mindset, empowering ourselves and fostering long-term health.
be overstated. Beyond physical capabilities, strength training offers numerous life-enhancing benefits:
• Improved Metabolic Function: Muscle tissue plays a role in regulating blood sugar and insulin sensitivity, lowering the risk of type 2 diabetes.
• Bone and Joint Health: Resistance training helps maintain bone density, reducing the risk of fractures and osteoporosis, especially for women over 50.
• Enhanced Mobility and Stability: Strong muscles improve posture and decrease the likelihood of injuries, enabling you to live an active and independent life as you age.
Why Strength Matters
Building muscle is about far more than appearance—it plays a vital role in overall health and well-being. Muscle is metabolically active, meaning it burns calories even while you’re at rest. This metabolism boost supports weight management but also helps regulate blood sugar, reduce body fat and counteract plateaus often experienced during calorie deficits. Importantly, it leads to improved longevity and reduces the risk of diseases like osteoporosis, diabetes and heart disorders.
The process of building muscle enhances physical performance; it’s about how your body feels and functions. Muscle is denser than fat, so while your body weight might stay the same, you’ll notice positive changes in your posture, strength and measurements. Shifting focus from numbers on a scale to the quality and function of your body is a liberating and empowering mindset shift.
Health Benefits of Strength Training
The far-reaching effects of muscle mass on health cannot
• Longevity: Greater muscle mass correlates with increased lifespan and improved health in later years.
Neglecting muscle development can have lasting consequences, particularly as we age. Muscle mass naturally declines by approximately 3–8% per decade after 30 and only accelerates after 60. Without active intervention, muscle loss increases the risk of falls, fractures and disabilities, leaving many older individuals vulnerable and dependent. Rebuilding strength is an investment in your future.
The
Mental and Emotional Gains
The benefits of strength training extend beyond the physical, creating a ripple effect on mental and emotional health. It builds self-esteem, fosters a positive body image and helps reduce stress and anxiety. Strength training forces you to
push past perceived limits, instilling confidence and empowering you to approach challenges in both fitness and life. Knowing that your body can lift weights or endure an intense workout is a reminder of just how capable and powerful you truly are.
Supplement to Support Your Journey
Busy lives and environmental stressors can make it challenging to meet all your nutritional needs. Natural health supplements can assist in bridging the gaps. Aeryon Wellness, an award-winning supplement brand designed with women in mind, provides targeted solutions to enhance your strength-building efforts:
B STRÖNG
Creatine Monohydrate
This female-focused micronized creatine formula supports lean muscle development, strength and recovery.
U GOT THÏS
Cognitive & Stress Support Supplement
Designed to tackle stress, this supplement provides hormonal balance and ensures cortisol levels don’t interfere with muscle preservation.
LÖSE IT
Natural Metabolism Support
This helps improve energy and metabolic efficiency by encouraging healthy fat loss while maintaining muscle mass.
SO HORMONIÖUS
Natural Blood Sugar Support
A unique hormone-balancing blood sugar support supplement to help regulate glucose levels for sustained energy and improved insulin sensitivity.
Practical Steps to Get Strong
If you’re ready to prioritize strength, here are essential steps to help guide your holistic path:
1. Strength Training
Lift Heavy: Incorporate resistance training 2–3 times per week, focusing on compound movements like squats, deadlifts and bench presses.
Aim for 4 sets of 5–6 repetitions using maximum weight to stimulate muscle growth and activate satellite cells.
Jump for Power: High-impact plyometric exercises, such as jumping or sprinting, can improve muscle power and bone density.
Even 10–20 jumps a day can make a profound difference over time.
2. Prioritize Protein
Protein is a non-negotiable element of building and maintaining muscle—many women over 50 don’t consume enough. Ensure each meal includes at least 30 grams of high-quality protein from lean meats, fish, eggs, tofu or plantbased alternatives.
3. Zone II Training (low-tomoderate intensity)
Don’t underestimate the power of walking! 10,000 steps or more a day boosts cardiovascular health, reduces stress and aids in fat loss while supporting recovery between strength sessions.
Continued on page 19
The powerhouse of energy and life-long vibrancy
REGENERLIFE™
Natural Factors Regenerlife is formulated with powerful, targeted nutritional compounds shown to optimize mitochondrial function and antioxidant defence. Mitochondria, commonly known as the powerhouse of cells, are responsible for generating the ATP that fuels the body. Think of mitochondria like turbines – they are one of the primary producers of energy that every cell in the body needs to function. As a result, they help maintain healthy cardiovascular, brain, and muscle function.
4. Sleep and Recovery
Sleep is your body’s time for growth and repair. Aim for deep, quality rest by creating a bedtime routine free from distractions and stressors. During sleep, your body produces human growth hormone which helps rebuild muscle, regulate metabolism and enhance recovery.
5. Anti-Inflammatory Diet
Lean into whole foods, high fibre and anti-inflammatory choices like leafy greens, whole grains, healthy fats and fermented foods to support gut health and fuel muscle growth.
Scan to get
Aeryon’s high protein 5-day meal plan
Build Strength, Build Confidence
By shifting focus from skinny to strong, you’re creating a version of yourself capable of withstanding life’s challenges with confidence and strength. Muscle supports longevity, protects your health and enhances your quality of life. It’s time to rewrite the narrative and take charge of your fitness goals with an empowering, compassionate approach. Focus on functional strength and a holistic lifestyle, and allow the confidence of being strong to radiate into all aspects of your life!
With the support of Aeryon Wellness supplements and the determination to prioritize well-being over fleeting societal standards, you’re fully equipped to feel strong, healthy and unstoppable. Whether lifting weights, fuelling your body or caring for your mental health— this is the start of your strongest chapter yet.
Aeryon Ashlie is a Vancouver-based holistic nutritionist, speaker and author who is on a mission to empower women. Her own 25 plus years of experience with hormonal imbalance, weight struggles, stress and sleep issues inspired her to launch the award-winning Aeryon Wellness Supplements, crafted by and for women.
5 Ways to Get More Protein in Your Diet
Protein is essential for building and repairing tissues, supporting immune function and maintaining overall health. If you’re looking to increase your protein intake, here are the top five ways to do it:
1
Include Protein-Rich Breakfasts
Start your day with a high-protein breakfast to fuel your body and keep you feeling full longer. Swap sugary cereals for options like Greek yogurt, scrambled eggs or a protein-packed smoothie. Adding a scoop of protein powder to your morning shake, yogurt or porridge is another easy win.
2
Snack Smarter
Replace carb-heavy snacks with protein-rich alternatives. Think hard-boiled eggs, cottage cheese, roasted chickpeas or a handful of nuts and seeds. If you’re on the go, protein bars or jerky can be convenient options—just watch out for added sugars or overly processed ingredients.
3
Focus on Plant-Based Proteins
Incorporating plant-based proteins like lentils, quinoa, tofu and edamame not only boosts your protein intake but also adds fibre and other nutrients to your diet. Try whipping up a hearty lentil soup or adding chickpeas to your salads.
4
Pair Proteins With Every Meal
Make a conscious effort to include a protein source with every meal. Whether it’s lean meats, fish, beans or tempeh, ensuring balance in your meals keeps your energy levels steady and your muscles nourished.
5
Experiment With Protein Supplements
Protein powders, shakes or collagen peptides are versatile and can be mixed into drinks, soups or baked goods. They’re a great option for busy days when you need an extra protein boost.
By integrating these tips into your routine, you’ll effortlessly up your protein game and support your overall health.
NUTRITIONIST NOTES
Histamine: It’s More Than Just Allergies
Written by Lisa Kilgour, rhn
When you hear “histamine,” you probably think sneezing and itchy eyes. That’s what most of us are taught: histamine equals allergies. But there’s so much more to the story.
Histamine plays a bigger role in your body than you might realize, and when it builds up faster than your body breaks it down, it can create chaos.
Brain fog, flushing, bloating, migraines, digestive distress and even anxiety can all be tied to histamine. If you’re in perimenopause, these symptoms might feel even louder. But your symptoms aren’t random. They have a cause, and understanding histamine can be a powerful step toward finding relief.
What is Histamine Doing in Your Body?
Histamine acts as a signal booster, helping your body respond to allergens, digest food and even communicate between nerve cells. It’s your body’s ‘call-to-action’ chemical, ensuring key systems spring into action when needed.
The trouble starts when histamine sticks around too long. Your body is supposed to break it down after it’s done its job, but sometimes that process doesn’t work efficiently. Or maybe your body is producing too much. Either way, when histamine builds up, it can trigger a condition called histamine intolerance.
This isn’t a dramatic allergic reaction, it’s much quieter. Symptoms creep up gradually, and before you know it, you’re dealing with flushing, brain fog or digestive upset that feel completely unpredictable. But it’s your body’s way of saying, “My histamine bucket is overflowing!”
Symptoms That Don’t Seem Like Histamine (But Might Be)
Histamine intolerance often flies under the radar because it looks like many other conditions. Here are some common symptoms of histamine buildup and where they’re sometimes misattributed:
Flushing or skin redness
Sometimes mistaken for rosacea.
Digestive issues like bloating or diarrhea
Often chalked up to IBS or food sensitivities.
Brain fog and fatigue
Blamed on stress or poor sleep.
Headaches or migraines
Rarely linked to histamine, but frequently triggered by it.
Anxiety or a racing heart
Often associated with stress or hormones.
If these symptoms sound familiar, histamine might be part of the puzzle, especially if they flare up after certain meals, during allergy season or in high-stress moments.
Why Perimenopause Can Make Histamine Sensitivity Worse
If you’re in perimenopause, your estrogen levels can feel all over the place. Here’s the problem: estrogen naturally increases histamine levels, and histamine, in turn, pushes estrogen higher. It’s a vicious cycle that can feel impossible to break.
At the same time, progesterone, the hormone that helps balance histamine, is declining. That combination of fluctuating estrogen and lower progesterone can make histamine symptoms like flushing, migraines or anxiety more noticeable.
This might sound overwhelming, but understanding this connection is a game-changer. It’s not just hormones or histamine, it’s how they interact—and that means there’s a way forward.
The Histamine Bucket: Why Symptoms Flare
Picture your body as a bucket that slowly fills with histamine from various sources. When the bucket is nearly full, even a small trigger can make it overflow; that’s when symptoms show up.
What’s filling your histamine bucket?
High-histamine foods:
Leftovers (the longer food sits, the more histamine it contains).
Aged cheeses, cured meats, and fermented foods
Alcohol, especially red wine and beer
Environmental triggers:
Pollen, mold and pet dander
Stress:
Emotional or physical stress can spike histamine, even when everything else is in check.
You don’t have to eliminate everything that fills your bucket, but finding a balance is key. Small changes can go a long way in keeping symptoms at bay.
How to Take Back Control of Your Symptoms
If you suspect histamine intolerance, start by noticing patterns. Do certain foods or situations seem to trigger symptoms? Are there times of day, seasons or stress levels when you feel worse?
A low-histamine diet is a great way to test the waters. For a few weeks, avoid high-histamine foods like aged cheeses, alcohol and
processed meats. Instead, focus on fresh, whole foods like vegetables, fruits and freshly cooked proteins. If your symptoms improve, histamine might be the missing piece of your health puzzle.
Try these simple strategies to help manage histamine:
Support your body’s ability to break down histamine:
Include nutrient-dense foods that promote enzyme production, like leafy greens and fresh fruits.
Manage stress:
Try mindfulness practices, yoga or a short walk outside.
Reduce environmental exposure:
Use air purifiers, clean up mold and vacuum with a HEPA filter.
Track your triggers:
Keep a journal to spot patterns and make adjustments.
Remember, you don’t need to be perfect. You just need to find what works for your body.
Your Body Isn’t Broken—It Just Needs Balance
Histamine intolerance can feel overwhelming, especially when symptoms seem to come out of nowhere. But your body isn’t broken, it’s just asking for balance.
With the right tools and a bit of patience, you can ease your symptoms, find balance and feel more like yourself. Managing histamine intolerance isn’t about doing everything perfectly; it’s about understanding your triggers, supporting your body and creating a foundation of health that works for you.
Lisa Kilgour, rhn is one of Nature’s Fare Markets’ nutritionists and sought-after speaker and educator who helps people heal from diverse and complex health issues. She has spoken at TEDxKelowna and is the author of Undieting: Freedom from the Bewildering World of Fad Diets. Book your free appointment today at naturesfare.com
Learn more: lisakilgour.com
Hold That Bloom!
FLOWER FROG CRAFT
Created by Jen Kossowan
Spring is in the air and one of the very best things after several months of winter is undoubtedly being able to fill your home with fresh, local flowers! The best.
Flower frogs help to make a beautiful, perfectly centred and spaced flower arrangement with almost no effort and are an incredibly fun and easy craft. The only thing you’ll probably need to pick up is some air-dry clay— you most likely already have everything else.
Air-dry clay comes in finishes like terracotta, stone and white—all of which will work for this project. It’s usually natural and non-toxic, which we love.
Gather up some friends, your kids or whomever else and make flower frogs! You may as well make a bunch… Use them for the tiny bouquets your little ones bring you, give them as gifts or help your kids sell them at a little roadside stand with freshly picked wildflowers.
Supplies
air-dry clay
clean dish towel
parchment paper or cutting board
rolling pin
flower vase
small knife
small bowl of water
sponge and/or paintbrush
drinking straw
cooling rack
sandpaper
paint
sealant of your choice
1. PREP Knead a small amount of clay until pliable. Keep the rest wrapped in a damp towel to prevent drying out.
2. ROLL & CUT Roll the clay to ½–1 cm thickness. Place the mouth of a flower vase on the clay and cut out a disc slightly larger than the vase.
3. SHAPE & SMOOTH Customize your flower frog by adding textures or shapes. If attaching clay, score and slip the surfaces. Smooth with water, sponge or brush.
6. PAINT & SEAL Paint your frog with acrylic paint, then seal with a 50/50 mixture of white glue and water. Wipe clean as needed, but it’s not fully waterproof. 1 3 5 2 4 6
4. MAKE HOLES Use a straw to create holes for flower stems, smoothing edges with water and a paintbrush if needed.
5. DRY & SAND Let pieces dry on a rack overnight, flipping if possible. Sand any rough areas once dry.
Build back yourcalm
Magnesium Bisglycinate is Nature’s Serenity Mineral, essential for all cells in the body
MAGNESIUM BISGLYCINATE
Natural Factors Magnesium Bisglycinate provides 200 mg of this essential mineral to help maintain proper muscle function. This non-GMO, vegan-friendly magnesium is easy on the stomach and does not rely on stomach acid for absorption. Just one capsule per day can restore magnesium levels to support energy metabolism, muscles, bones, and teeth.
Jen Kossowan is a kindergarten and grade one teacher and a mom to two gorgeous kids. She’s passionate about education, loves a good DIY project, and can often be found in the kitchen whipping up something delicious. She started Mama.Papa.Bubba. on a whim while living in the Middle East and has been sharing recipes, activities and travels online ever since.
Learn more: mamapapabubba.com | IG: @mamapapabubba
Loving That Fatty Liver
Written by Dr. Shelby Entner, nd
In naturopathic medicine we often say “love your liver!” Why? Well, it’s one of the most incredible organs that can take a beating and still love you back! Fatty liver disease, also known as Non-Alcoholic Fatty Liver Disease (NAFLD ), is incredibly common nowadays and has rapidly become one of the most serious but ignored diseases in our health care system. Patients are routinely told they have fatty liver when they have an abdominal ultrasound or have elevated liver enzymes on a blood test. Are they given any advice, besides lose weight? Nope. What if they aren’t obese? Does anyone dig for the reason a person has a fatty liver? Nope. I speak from professional and personal family experiences that NAFLD is still brushed aside as commonplace and not a concern, until that liver doesn’t want to love you back anymore.
The liver is essential in digesting proteins, fats and carbohydrates; supports our muscular and immune systems; stores and releases energy, vitamins and minerals; and maintains blood sugar levels. It removes toxins from the blood stream (medications, environmental pollutants, that third glass of wine, etc.). The liver is rather badass in all the things it can do and is the only organ that can regenerate itself when damaged. Yup, only 51% of the original liver mass is required for the organ to regenerate to full size!
So why do we develop NAFLD ? The main risks are being overweight, having high fats in the diet, a history of cardiovascular disease, oxidative stress or insulin resistance. It is one of the leading causes of cirrhosis and chronic liver disease. If a person accumulates more
fat in the belly (such as in menopause, cortisol imbalances) there is a higher likelihood that fat will accumulate in the liver. In a 2023 journal article, the International Journal of Molecular Sciences stated “There are many factors influencing NAFLD initiation and progression: environmental exposure, lifestyle, genetic susceptibility, metabolic status and the microbiome. All these factors could induce either steatosis or inflammation, which further triggers, expression of pro-inflammatory cytokines, oxidative stress, hepatic insulin resistance and apoptosis.” In other words, NAFLD can cause cellular death, diabetes and damage to other organs due to cytokines released from an inflamed liver.
Gut dysbiosis in patients has been shown in the development of NAFLD . There is an inverse
association between the presence of NAFLD and the abundance of Bacteroidetes in gut microbiota, indicating that the intestine microbiota plays a vital role in NAFLD progression. Recent studies show that lean and obese individuals differ in gut bacterial composition. In fact, obesity has been associated with phylum-level changes in the gut microbiome and reduced bacterial diversity. In a nutshell, your healthy gut bugs can affect your ability or inability to lose weight and contribute to a long-term change in your liver, scarring and damaging its ability to work properly. Those probiotics and fermented foods plus all the great fibre that those healthy gut bugs love for fuel can make a huge difference in the damage that could occur to your liver with NAFLD progression.
In the conventional medical world, there are very few drugs that can be used to “treat” NAFLD . A 2020 article in the journal Frontiers in Pharmacology stated “Although there are advances in conventional medicine, herbal medicine are easily accessible and do not require artificial synthesis, thus herbal medicine seems highly attractive for the effective management of NAFLD .” I almost fell out of my chair reading that! So let’s get into some options for helping that liver out!
Herbal medicine-induced cell death had been considered as an anti-inflammatory strategy to show the obvious effects on reducing NAFLD progression. Resveratrol promoted the autophagy pathway to restore liver injury, which was linked with NF-kB activation. In other words, the ability of the liver to regenerate by cleaning up old and damaged cells is supported by resveratrol (a polyphenol that acts like an antioxidant, protecting
the body against damage, found in brightly pigmented berries and grapes—but not wine please!)
Helping to regulate insulin resistance is another tool to change the progression of NAFLD . By improving insulin sensitivity, risk of progression to diabetes is dramatically improved and weight loss tends to occur. To test for insulin resistance, we run a fasting insulin blood sample and use that as the starting line for our insulin support treatments. In a previous article I discussed the use of berberine, but other herbs such as ginseng and motherwort have been studied for their benefit.
Fatty acid metabolism is also important to help with breaking down the fats that could accumulate in the liver. Nutrients such as L-carnitine, CoQ10 and niacin are important players to help break
down fats. We often use amino acids such as methionine, inositol and choline too in our intravenous medicine, but these can be very helpful when combined with enzymes to stimulate fat breakdown in supplements. Many combinations of herbs and nutrients can help support the liver to efficiently utilize fat as an energy source. Lifestyle and diet are huge components of treating fatty liver disease and should always be the cornerstone of treatment. Treating fatty liver disease can be simple and yet complex, looking at the individual to find the underlying reasons why the liver has become damaged. Utilizing multiple therapies such as diet, exercise, herbs, probiotics and nutritional supplements, we can help treat the underlying lipid metabolism issues and inflammation. Love your liver—it wants to love you!
instead of simply at a symptom.
Learn more: verocare.ca
Therapies including diet, exercise, herbs, probiotics and supplements can help you love your liver.
Dr. Shelby Entner, nd is a licensed Naturopathic Physician and the owner and founder of Vero Health Naturopathic Medicine in the Okanagan. She earned her doctoral degree in Naturopathic Medicine in 2002 after ten years of studies. Dr. Shelby empowers patients to make changes that are in alignment with their health values and goals and seeks to find answers by looking at the whole picture,
NUTRITIONIST NOTES
Understanding Parasites
Written by Lisa Aschenbrenner, rhn
Parasites are more common than many realize; most of us will encounter them at some point in our lives. While it’s uncomfortable to think about, it’s important to be aware of parasites, their symptoms, and how to prevent and treat them.
If you’re dealing with recurring health issues with no clear cause, parasites could be a possibility. Simple lifestyle, food and herbal protocols can help prevent parasites. However, if you are diagnosed with a parasitic infection, the treatment usually involves several cycles to fully eliminate parasites and their eggs.
What are Parasites?
Parasites are organisms that live in or on another living being (the host) and rely on it for food and survival. The host can be a human, pet or wild animal. The health of the host plays a big role in how easily parasites take hold and how effectively they can be eliminated.
Different types of parasites:
1 Worms (helminths)
what they are: Larger, multi-celled parasites
examples: Roundworms/hookworms, flatworms (flukes) and tapeworms
how they spread: Contaminated food, water or soil; or contact with infected animals or people
2 Protozoa
what they are: Tiny, single-celled organisms
examples: Malaria-causing Plasmodium, Giardia (causes stomach issues), and Entamoeba histolytica (causes diarrhea)
how they spread: Contaminated water, insect bites or direct contact with an infected person
3 Ectoparasites
what they are: Parasites that live on the outside of your body examples: Lice, fleas, ticks and mites
how they spread: Direct contact with an infected person or shared items like bedding; exposure also happens in nature
4 Fungi
what they are: Some fungi can act like parasites, causing infections. examples: Candida (causes yeast infections) and Tinea (causes skin diseases such as ringworm or athlete’s foot, jock itch, etc).
how they spread: Touching infected surfaces or breathing in fungal spores
The following information is primarily focused on the worm type of parasites.
Once inside the host, parasites often settle in the digestive tract, where they irritate the intestines and interfere with nutrient absorption, leading to nutrient deficiencies and ongoing health problems. Some parasites can also be found in organs and blood.
Common Symptoms of Parasites
Some people may notice worms in their stool, but symptoms are often the first clue. Common symptoms include rectal itching, nausea, abdominal pain (especially around the belly button), chronic diarrhea or IBS, indigestion, hunger pangs or appetite loss, weight loss, anemia (low iron), fatigue, skin rashes, teeth grinding at night, night sweats and headaches. In more severe cases, parasites can cause muscle, neurological or even heart problems.
How Do Parasites Enter the Body? Parasites most often enter the body through:
• Undercooked meat or contaminated produce;
• Drinking water contaminated with parasite eggs or larvae;
• Contact with contaminated soil or sand, especially via bare feet or under nails which then transfer into the mouth from hands; or
• Bodily fluids or sharing items from someone who has parasites.
Natural Remedies to Remove Parasites
To eliminate parasites, it’s important to first address the source of infection to prevent possible reinfection. But here are some foods, herbs and supplements that are known to help kill parasites:
Foods & Herbs:
• Garlic: A powerful natural parasite killer.
• Black Walnut and Wormwood: Effective remedy against worms.
• Cayenne Pepper, Turmeric, Parsley, Thyme: Help reduce inflammation and parasites.
• Pineapple (bromelain): Contains enzymes that can help break down parasites.
• Pumpkin Seeds: Known to help expel parasites.
Improved Diet:
• Increase high-quality protein, like lean meats and legumes.
• Include essential fatty acids (EFAs) from sources like fish and nuts.
• Reduce refined carbs and sugars, which parasites thrive on.
• Fully cook fish, poultry, eggs, meats, including wild game to ensure parasites and bacteria are destroyed.
Supplements:
• Vitamin A, B-complex, Vitamin C, D, K: Boost immunity and digestive health.
• Grapefruit Seed Extract, Pancreatic Enzymes, Berberine: Known to kill parasites.
• Fibre: Flax and psyllium can help move wastes out the body.
• Parasite Formulas: There are a few parasite cleanse products, each with different optimal combinations of key substances, such as above. They often have “cycle” instructions, to address both the adult parasites in the first round, then to kill the eggs/larvae that may have hatched.
Digestive Health:
• Lemon Juice or Apple Cider Vinegar: 1 tbsp 5 minutes before meals can help improve stomach acidity and digestive function.
• Zinc Supplements: Help stomach acid production, which aids in digestion and parasite elimination, as well as support immune function.
Bowel Health:
• Regular Bowel Movements: Aim for daily bowel movements to prevent intestines from becoming a breeding ground for parasites.
Healthy Microbiome:
• Parasites thrive in an imbalanced gut. To improve gut health:
Choose probiotic-rich foods like sauerkraut, kefir, miso and yogurt.
Eat fibre to feed beneficial bacteria.
Limit sugars, which feed problematic bacteria.
Immune System:
• Support Your Immune System: A strong immune system is essential for fighting off parasites. Consider Vitamins C and E, Zinc and Selenium which support the immune system, and focus on a clean, wholefood, nutrient-rich diet to support overall health.
Continued on page 29
Extra Tips to Prevent Parasites
Wash hands thoroughly, especially after using the restroom and before and after handling food.
Wash fruits and vegetables well under cold water. Soaking in vinegar or baking soda for five minutes can help remove extra debris and microbes.
Disinfect cutting boards and counter tops regularly, especially after handling raw meat or fish.
Clean bedding and clothes in hot water to kill any parasites.
Limit pork and sushi which may harbour parasites if not prepared properly.
Have your pets checked for parasites.
When to Seek Help
If you are struggling with challenging symptoms that are not resolving, consider contacting your heath care practitioner for personal and direct support.
Please consider this information as starting place but do your own research, and if needed, contact your health care professional for more information.
Lisa Aschenbrenner, rhn is one of Nature’s Fare Markets’ nutritionists. Her focus started with children’s health and development including digestion, illness, allergies, neurological, sleep and mood challenges. After three years she was working in a cancer clinic supporting similar areas of digestion, sleep, and nutritional improvement for adults. Her desire to create inspiration and excitement about finding the root cause of issues, related to diet, nutrients and lifestyle using whole foods, great recipes, and seeing positive results is her passion.
Take Charge of Your Wellness
Book your free 30-minute appointment with one of our nutritionists today.
Made in Canada
New
GOOD STUFF IN-STORE
Made in BC
Bo & Marrow Premium Bone Broth
This bone broth is traditionally simmered for 24–48 hours with premium ingredients and nutrient-rich bone marrow. Made in Alberta, it’s collagen-rich, entirely sippable and delivers delicious flavour with every sip for optimal nourishment and wellness.
Made in Canada
The Better Butchers Plant-Based Ground
The Better Butchers is a cultivated meat alternative. The plant-based ground offers a delicious twist on butcher shop classics, made with oyster mushrooms for incredible flavour. Choose from Natural, Chorizo, or Italian varieties and enjoy a sustainable, planet-friendly way of eating without sacrificing taste or quality.
Moonshine Mama’s Superfood Hydration
The same great elixirs elevated for convenience and hydration, they combine the original turmeric-based elixir with isotonic water for boosted hydration and wellness. Enjoy vibrant flavours like Lemon Sunshine, Blue Magic Delight and Cherry on Top and sip your way to optimal benefits.
Casa Sonora Tortillas
Add authentic flavour to your Mexican dishes with these tortillas. Made with minimal ingredients, these non-GMO verified tortillas are free from artificial flavours, colours and preservatives. They’re a wholesome, great-tasting choice for any meal.
Made in Canada
Toppits Gluten-Free Breaded Fish
A line of MSC-certified, gluten-free breaded fish that offers a tasty and sustainable way to enjoy fish. Choose from cod, sole or haddock, all coated in crispy gluten-free breadcrumbs. It’s a family-friendly, celiac-safe twist on classic pub food the whole family will love.
