BEAT the BLUESSaffron
Saffron enhances mood and sleep by increasing mood-elevating neurotransmitters. Stress-Relax® Saffron is a pure saffron extract clinically studied for mood balance in adults and adolescents 12+. Look for ISURA® certified saffron supplements for premium ingredients that ease sadness, improve sleep, and combat sluggishness.
Our calendar MAY & JUNE 2025
LET’S TALK: FATIGUE
Boost Your Iron, Boost Your Energy
Is low iron what’s causing you to feel exhausted? Restoring your iron levels can renew your energy and cultivate more focused, calm and balanced moods. Join this in-person talk with Cheryl Grant from VITALITY for everything you need to know about low iron.
WHEN & WHERE :
May 6 | Kelowna May 13 | Langley
May 7 | Vernon May 14 | White Rock
May 8 | Kamloops
LET’S TALK: WOMEN’S HEALTH
Strong Over Skinny
At this in-person event with women’s health expert Aeryon Ashlie from Aeryon Wellness, find out how you can get strong while gaining protection against numerous women’s health issues (like a broken hip!) as you age. Plus, your $5 ticket includes healthy snacks, a cozy beverage and a gift bag to take home with you. Don’t miss out on this opportunity to learn, connect and treat yourself!
WHEN & WHERE :
June 3 | Penticton June 4 | West Kelowna
LET’S TALK: BRAIN WELLNESS
The Key to a Happy, Healthy Brain
What does your brain need to continue playing such a vital role in your health and wellbeing now and as you age? Studies show omega-3s are among the most important nutrients vital to optimal brain health. Join Nicole Gitlin from Nordic Naturals to discover how omega-3 fatty acids can improve cognitive function, mood and help prevent the onset of memory loss and brain-related diseases.
WHEN & WHERE :
June 10 | Penticton June 12 | Kamloops
June 11 | Vernon
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.
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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.
GOOD STUFF GET THE
SUPPLEMENT
Multifunctional Fungi
King of the forest and a powerhouse for wellness, reishi is celebrated for its ability to support immunity, reduce inflammation and ease stress. Fermented with a kefirkombucha living culture, this blend boosts absorption and enhances nutrition so you get the most from every dose. There’s a reason it’s called the “Mushroom of Immortality.”
Living Alchemy Reishi
SUPPLEMENT
Herbal Heartburn Helper
Say goodbye to heartburn with this tasty apple-ginger chewable. Made with amla, licorice root and slippery elm, it helps soothe digestive discomfort, ease inflammation and calm that burning sensation. Take one before or between meals for natural, fast-acting relief—no chalky aftertaste!
Natural Factors Heartburn Chew
SUPPLEMENT
Daily Protein Boost
Fuel your goals with protein that supports lean muscle recovery and keeps you feeling full—without the bloat. This smooth, great-tasting blend is easy to digest, making it perfect for daily nutrition. Whether you’re powering through workouts or just need a boost, it’s a simple way to get the protein your body needs to thrive.
Genuine Health Fermented Organic Vegan Proteins+
How to Feel Your Best in Times Like These
16 Simple ‘Biohacks’ to Improve Well-being
Maybe it’s a bit of what’s going in the world. Maybe it’s a bit of extra pressure at work or at home. Whatever might be causing you to feel a little…drained…well, you’re not alone. Fortunately, your body knows what to do. It just needs a nudge sometimes. With a few tiny intentional acts every day—AKA “biohacking”—you can kickstart a whole lot of wellness, energy and calm.
1Wake Up to Natural Light
Your body has a built-in clock called the circadian rhythm, and that clock likes consistency. Natural light is a signal to the brain to stop producing melatonin (the sleep hormone), and this light sparks your day’s energy. As soon as you wake up, expose yourself to natural light. Open the blinds, step outside or enjoy your coffee near a window. Bonus points if you get in a little movement, like a short walk or light stretching.
2
Hydrate Like it’s Your Job
Most people wake up slightly dehydrated, which can leave you feeling sluggish before the day even starts. Before reaching for your morning coffee, down a glass of water with a pinch of sea salt or a squeeze of lemon to replenish electrolytes and kickstart digestion. Want an extra edge? Add minerals or a scoop of collagen to enhance hydration and joint health.
3
Power Up With Protein
What you eat in the morning sets the tone for the rest of the day. Instead of a sugar spiking, carbheavy breakfast, opt for protein. Eggs, Greek yogurt, a plant-based protein smoothie or even leftovers can provide the fuel your brain and muscles need to function at their best.
4
Cold Showers—Yes, Really
Before you scroll past this one, hear us out. Cold showers may sound like torture, but they offer incredible benefits. Even a 30second blast of cold water at the end of your shower can improve circulation, boost mood and increase alertness. It’s also an instant way to build mental resilience. Start with lukewarm water and lower the temperature over time.
Get Grounded
Also known as “earthing”, grounding is the simple act of connecting your skin to the earth—walking barefoot on grass, sand or soil. Studies suggest it can help improve inflammation, sleep and even heart health. It’s free, feels amazing and is one of the easiest biohacks out there.
Hack Focus with Sound
Music and sound have a profound impact on brain function. If you struggle with concentration, experiment with binaural beats or instrumental music designed to enhance focus. Need to relax? Nature sounds or soothing frequencies can help lower stress. Apps like Brain.fm and YouTube have tons of free options to explore.
Optimize Your Breathing
Most of us breathe shallowly without even realizing it, which can increase stress. A simple fix? Try box breathing: inhale for four seconds, hold for four, exhale for four and hold for four again. Repeat a few times whenever you need to reset. Want to take it up a notch? Practicing nasal breathing instead of mouth breathing throughout the day can improve oxygen efficiency and even boost endurance.
Ditch the Afternoon Slump
If your energy tends to crash mid-afternoon, resist the urge to chug another coffee. Instead, try movement. A short walk, some squats or standing up and stretching can help shake off fatigue. If you need an energy boost, swap your cup of joe for a green tea or matcha latte. They’ll give you a gentler lift thanks to L-theanine, an amino acid that promotes calm focus.
Eat for Your Gut
Your gut health plays a massive role in everything from digestion to mood to immunity. Biohack it by incorporating more fermented foods like sauerkraut, kimchi or kefir into your diet. Prebiotic-rich foods like garlic, onions and bananas also support good bacteria. If you’re feeling adventurous, try fasting for 12–16 hours overnight (intermittent fasting) to give your gut a reset.
Take a 10-Minute Walk After Eating
One of the simplest yet most effective hacks for better digestion and balanced blood sugar is walking for 10 minutes after meals. This gentle movement helps regulate glucose levels, supports digestion and can even prevent that postmeal energy crash. If a full walk isn’t possible, pacing around your home or office for a few minutes can still make a difference.
Continued on page 7
Use Blue Light Wisely
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13 12 14
Take a Tech Break
Speaking of screens, one of the best mental health hacks is unplugging—if only for short bursts. Try a “phone-free first hour” in the morning or schedule mini digital detoxes during the day. Giving your brain a break from constant notifications can reduce stress, improve focus and even make you feel more present in your daily life.
Laugh More
Laughter isn’t just fun—it’s powerful. It lowers stress hormones, releases endorphins and can even boost immunity. Watch a funny video, call a friend who makes you laugh or find humour in everyday situations. Your brain and body will thank you.
15
Sleep Like a Pro
Quality sleep is the ultimate biohack. To improve yours, aim for a cool, dark and quiet bedroom. Try magnesium before bed, avoid screens an hour before sleep and stick to a consistent bedtime. If you wake up groggy, consider adjusting your sleep cycle to wake up at the end of a 90-minute cycle, when you’re naturally coming out of deep sleep.
Screens are a part of life, but blue light exposure at night can mess with your sleep. Try switching to night mode on your devices or use blue light-blocking glasses if you’re on screens late. Better yet, dim the lights and read a book before bed to help your brain wind down naturally.
Start a Gratitude Practice
Mindset matters just as much as physical health. A simple way to rewire your brain for positivity is to practice gratitude. Each morning or night, jot down three things you’re grateful for. This small shift can reduce stress, improve mood and help you focus on what’s going right in your life.
Move Every Day
You don’t need a hardcore workout to reap the benefits of movement. Walking, stretching, dancing in your kitchen—it all counts. The key is to find something you enjoy so it becomes a habit, not a chore. Bonus hack: If you work at a desk, try a standing desk or take movement breaks every hour.
Biohacking isn’t about overhauling your life overnight. It’s about stacking small, sustainable habits that help you feel and perform better. Pick a few of these hacks, experiment with what works for you and have fun with it. Your body and mind are designed to thrive—sometimes they just need a little extra support. Now go forth and biohack your way to feeling amazing!
Hydration Meets Protein –Fuel Your Day the Right Way!
Stay Hydrated & Fueled: The Power of Organika’s All Day Protein Hydrator
Hydration and protein are two of the most important factors in maintaining peak performance, whether you’re pushing through an intense workout, recovering post-training, or simply staying active throughout the day. But what if you could get the best of both worlds in one refreshing drink? That’s where Organika’s All Day Protein Hydrator comes in—your ultimate hydration and recovery partner.
Hydration + Protein: The Ultimate Combination
Unlike traditional sports drinks that focus only on electrolytes or protein powders that require heavy mixing, Organika’s All Day Protein Hydrator delivers both in one light, refreshing solution. Each serving contains 5g of hydrolyzed collagen protein, an easily absorbed form of protein that supports muscle repair, joint health, and recovery. Paired with essential electrolytes, this drink is designed to help you power through your day—before, during, and after your workouts.
Two Delicious Flavours
Hydration has never tasted this good. All Day Protein Hydrator comes in two refreshing flavours: Raspberry & Lemonade. Whether you prefer a fruity burst of berry or a zesty citrus kick, both options provide a delicious way to fuel your body while maintaining hydration.
Who Can Benefit?
Athletes & Fitness Enthusiasts – Support muscle recovery and optimize hydration.
Active Lifestyles – Stay hydrated and energized throughout the day.
Anyone Looking for a Clean Sports Drink Alternative – No artificial colors, flavors, or added sugar.
Find it at Nature’s Fare Markets!
This May and June, find Organika’s All Day Protein Hydrator at Nature’s Fare Markets locations and experience the benefits of hydration and protein in one easy, delicious drink. Stay strong, stay hydrated, and power your performance with every sip.
Your Body Knows Best
(But Diet Rules Made You Forget)
Written by Lisa Kilgour, rhn
Have you ever looked at a plate of food and thought, “Should I be eating this?”
If so, you’re not alone. We’ve been taught to rely on external rules, like calories, portion sizes and meal plans, rather than our own body’s signals. Over time, this disconnect can leave us feeling confused, out of touch with hunger and fullness, and unsure of what our body needs.
Your body already knows what’s best for you. It’s always communicating, through hunger, cravings, energy levels, digestion and even emotions. The key is learning how to listen again.
Why We Stop Listening to Our Body
From a young age, we absorb food rules. “Eat everything on your plate.” “Don’t eat after 7 p.m.”
“Carbs are bad.” These messages come from diet culture, well-meaning health advice and even childhood habits. Over time, they teach us to override our natural cues.
Stress and busy lifestyles also play a role. Instead of asking, “What does my body need right now?” we rush through meals, eat on autopilot or push through exhaustion with caffeine.
And then there’s the emotional side. Many of us have learned to ignore hunger or cravings because we’ve been told they’re “bad”. We may even feel guilt for enjoying food. This creates a cycle where we rely on willpower instead of trust… until willpower runs out, and we feel like we’ve failed.
The Subtle Signs of Disconnection
How do you know if you’ve lost touch with your body’s signals? Here are a few common signs:
• You don’t feel hunger signals. If you rarely feel hungry, it’s not that your body isn’t hungry, it’s that those signals have gone quiet from years of being ignored.
• You don’t notice how food makes you feel. You eat what’s available or what a plan tells you, without considering how it affects your energy, digestion or mood.
• You feel guilt or are secondguessing around food. Instead of enjoying a meal, you wonder, “Was that the right choice?”
• You push through exhaustion or discomfort. Your body asks for rest, but you keep going, relying on caffeine, sugar or sheer willpower.
If any of this sounds familiar, you’re not alone. And the good news is you can rebuild trust with your body.
Symptoms as Signals, Not Problems
When we ignore our body’s signals, they don’t disappear, they just get louder. Instead of seeing symptoms as problems, what if we viewed them as messages?
• Cravings are a sign that your body is asking for something (maybe certain nutrients, energy or even comfort).
• Fatigue is a request for rest or nourishment.
• Bloating or digestive issues are signals that something isn’t sitting well.
For example, if you constantly crave sugar at 3 p.m., your body might be telling you that you’re tired or you need more nourishment earlier in the day. If you feel bloated after certain meals, your digestion might need support.
Your body is always on your side. It’s constantly working to restore balance. The more we tune in, the easier it becomes to understand what it’s asking for.
How to Rebuild Trust
Reconnecting with your body doesn’t happen overnight, but small shifts can make a huge difference. Here are three ways to start:
1. Pause for a Body Check-in
A simple but powerful step is to start asking your body what it needs. Before a meal (or even throughout the day), take a deep breath and check in:
• Am I hungry? How hungry?
• What type of food sounds good? (Something light, warm, refreshing?)
• How am I feeling? (Energized, sluggish, anxious?)
At first, you might not be able to answer these questions. But
over time, you’ll notice patterns and your body’s signals will become clearer.
2. Eat with Curiosity
Instead of following rigid food rules, start noticing how different foods make you feel. Do they energize you? Leave you sluggish? No judgment—just curiosity.
One way to do this is through a simple food-awareness practice:
• Before eating: Notice how hungry you are on a scale of 1–10.
• During: Pay attention to flavours, textures and how your body responds.
• After: Check in—how do you feel? Satisfied, energized, bloated, tired?
You don’t need to track this in a strict way, just start observing. Over time, you’ll naturally gravitate toward foods that make you feel good.
3. Respond with Kindness, Not Control
Most of us have been taught to override body signals, not respond to them. The next time you notice hunger, fatigue or a craving, try responding with curiosity rather than restriction or guilt.
ARE YOU DISCONNECTED?
If you aren’t in the habit of listening to your body’s signals, you might feel like you can only eat what a plan tells you rather than deciding based on how a food makes you feel.
If you’re craving something sweet, instead of saying, “I shouldn’t eat that”, ask: “What is my body asking for?” Maybe you need more energy, or maybe you just want to enjoy something sweet (and that’s okay).
If you feel exhausted, instead of pushing through, ask: “Do I need rest, hydration or nourishment?”
When you shift from control to trust, your body starts to feel safe again. And when your body feels safe, it communicates more clearly.
Trusting
Your Body: The Shift from Control to Partnership
Your body is not your enemy. It doesn’t need to be controlled, restricted or fixed—it needs to be heard. When you start listening (really listening) you’ll discover that your body has been guiding you all along.
Your body doesn’t require perfection, but it really loves curiosity. Remember that your body wants to feel good, and it’s always working in your favour.
The more you listen, the more you’ll trust. And the more you trust, the better you’ll feel.
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
Berry Sweet & Savoury
Created by Robin at Greens, Eggs and Yams
The first crops of the season are on the way and there’s nothing better than fresh local berries and sweet garden peas. Whether you’re starting your morning with strawberry waffles or savouring a creamy pea risotto for dinner, these recipes celebrate the simple joy of eating with the seasons. Fresh flavours shine when you let the ingredients do the talking, so grab those just-picked strawberries and peas and enjoy every bite of the early harvest.
Strawberry Waffles
Makes 3 large waffles | 50 minutes
These gluten-free and vegan waffles are a sunshiney way to start the day. They’re perfectly crispy on the outside and topped with sweet strawberry purée and coconut whip. Add these waffles to your brunch menu because—gluten-free and vegan or not—everyone is going to love them. Plus, they’re freezer friendly (so you may want to make a few batches)!
BATTER
1 cup tapioca starch/flour
½ cup millet flour
½ cup sorghum flour
4 ½ tsp baking powder
½ tsp salt
¼ cup sugar
1 tsp xantham gum
1 ½ cups oat milk (room temperature)
1 tsp apple cider vinegar
1 tsp vanilla
3 tbsp coconut oil (melted)
STRAWBERRY PURÉE
3 cups sliced strawberries (reserve ½ cup for the waffle batter)
1 tsp lemon zest
2 tbsp sugar
1 tbsp corn starch
⅓ cup water
TOPPINGS
coconut whip maple syrup
1. Heat up the waffle maker.
2. Make the batter. Add all the dry ingredients together into a bowl and whisk.
3. Add the oat milk and apple cider vinegar together and let sit for 5 minutes. Then add the melted coconut oil and vanilla to the same bowl as the oat milk.
4. Add the wet ingredients to the dry.
5. Add 3 cups of washed and quartered strawberries to a food processor and blend until only slightly chunky.
6. Fold in ½ cup of the strawberries to the waffle batter.
7. When the waffle maker is hot, lightly grease it with vegan butter and then add roughly ¾ cup of the batter to the maker. Each machine
will differ on bake time, but mine was good at 8 minutes. Do the same until all the batter has been used up.
8. While the waffles are cooking, prepare the strawberry purée.
9. Mix the corn starch and the water together in a small bowl.
10. Add the rest of the strawberries to a small sauce pan, along with the lemon zest, sugar and the corn starch mixture. Bring to a boil and then simmer for 6 to 10 minutes until the mixture has thickened. Set aside.
11. When the waffles are done, top them with the strawberry sauce, coconut whip and/or maple syrup.
12. Store any leftover waffles in the freezer and reheat via toaster.
Continued on page 13
Colourful Pasta Salad
Contributed by A. Vogel
Brighten up your meal with this colourful pasta salad! Packed with fresh vegetables, tender gemelli pasta, and marinated bocconcini, it’s both visually appealing and delicious. Tossed in a zesty homemade vinaigrette, this salad is perfect as a light main course or a vibrant side dish. Prepare it in just 20 minutes and let the flavours meld with a quick marination and chill. Serve it garnished with fresh basil for a touch of herbal freshness.
THE PERFECT SUBSTITUTE FOR TABLE SALT!
To enhance the flavour of your dishes in a different way, Herbamare certified organic herb sea salt is worth the taste test! Thanks to its blend of certified organic vegetables (celery, leek, watercress, etc.) and herbs (basil, rosemary, thyme, etc.), it adds a unique herbal touch to many dishes, including those based on vegetables, meat and poultry, as well as fish and seafood. As an added bonus, it contains no GMOs, additives or preservatives.
Serves 1 | 5 minutes
Ingredients
200 g container cocktail bocconcini
1 tsp Herbamare Original organic herbal sea salt
1 tbsp olive oil
3 cups dried gemelli pasta
225 g (½ lb) asparagus
12 cherry tomatoes of various colors, halved
half small red onion, diced
1 yellow bell pepper, diced
2 tbsp fresh basil, chopped
VINAIGRETTE
¼ cup olive oil
2 tbsp red wine vinegar
2 tbsp fresh parsley, chopped
1 tbsp lemon zest
1 tbsp whole-grain mustard
2 tsp garlic, minced
1 tsp Herbamare Original organic herbal sea salt
Directions
1. In a bowl, toss the bocconcini with the sea salt and olive oil. Cover and marinate for 15 minutes in a cool place.
2. Add the gemelli pasta to a pot of boiling salted water. Follow the package directions to cook until al dente. Halfway through cooking, add the asparagus to the pot. Drain. Cool under cold running water, then drain again.
3. Whisk vinaigrette ingredients together in a salad bowl.
4. Add pasta, asparagus, cherry tomatoes, red onion, bell pepper and marinated bocconcini to the bowl. Toss to combine.
5. Garnish with a sprinkle of basil just before serving.
Orange Tang Elixir
Contributed by Ener-Life
Energize and elevate your mood with this refreshing orange tang elixir made with Ener-B Orange. Packed with eight essential B vitamins and additional electrolytes, Ener-B is a non-GMO, vitamin-rich drink mix designed to support your body’s natural energy levels and stress management needs. Whether you’re powering through a busy day, recovering from a workout or just need a moment of refreshment, Ener-B delivers the hydration, vitality and immune-boosting benefits you need. With no artificial ingredients and a naturally delicious orange flavour, it’s the perfect companion for your daily wellness routine.
WHY ENER-B WORKS
• Ener-B Orange provides a vibrant blend of eight B vitamins plus vitamin C and electrolytes to naturally energize and support your body.
• Lime brightens the drink with added vitamin C and aids digestion and mood.
• Apple cider vinegar supports gut health and metabolism.
• The combo is sweet, tangy, and totally invigorating—no artificial ingredients are needed.
Serves 1 | 5 minutes
Ingredients
1 sachet Ener-B Orange
¼ cup fresh lime juice
1 tsp apple cider vinegar
1 tsp raw honey or maple syrup
¾ cup cold water
ice cubes made with coconut water or plain water sparkling water
GARNISH
lime wheel or twist sprig fresh mint
Directions
1. In a shaker or glass, combine Ener-B Orange, lime juice, apple cider vinegar and honey or maple syrup, if desired.
2. Add cold water and stir or shake until fully dissolved.
3. Fill a serving glass with ice cubes (bonus points for using coconut water ice!).
4. Pour in the drink and top with a splash of sparkling water, if desired.
5. Garnish with lime and mint.
Made with Ener-B Orange
Food Pairing
Boost Nutrition & Absorption
Did you know that combining certain foods can help your body absorb more nutrients? Some vitamins and minerals work best when paired with complementary ingredients, enhancing their bioavailability and maximizing their benefits. Whether you’re looking to improve digestion, boost your immune system or get the most out of your meals, these top 10 food pairings will help you eat smarter.
1 Spinach + Lemon = Boost Iron Absorption
Leafy greens like spinach are rich in non-heme iron but your body doesn’t absorb it as efficiently as the iron found in animal products. The solution? Add a squeeze of lemon! Vitamin C enhances iron absorption, making this pairing a must for plant-based eaters.
2 Tomatoes + Avocado = Maximize Antioxidants
Tomatoes are loaded with lycopene, a powerful antioxidant that supports heart health. Pairing them with healthy fats like those in avocados improves lycopene absorption. Try adding avocado to your tomato salad or salsa for an easy nutrition boost.
3 Carrots + Olive Oil = Unlock Beta-Carotene
Carrots, sweet potatoes and other orange veggies are packed with beta-carotene, which converts to vitamin A. Since vitamin A is fat-soluble, eating these foods with a source of healthy fat such as olive oil helps your body absorb it better.
4 Turmeric + Black Pepper = Supercharge AntiInflammatory Benefits
Curcumin, the active compound in turmeric, has anti-inflammatory properties but it’s not easily absorbed on its own. Black pepper contains piperine, which increases curcumin absorption by up to 2000%! Sprinkle black pepper into turmeric-spiced dishes for a health boost.
5 Beans + Rice = Create a Complete Protein
Legumes like beans and lentils and whole grains like rice and quinoa each contain some but not all essential amino acids. Together they form a complete protein, making this pairing ideal for plant-based diets.
6 Broccoli + Mustard Seeds = Enhance Cancer-Fighting Compounds
Broccoli contains sulforaphane, a powerful compound with anti-cancer properties, but heat can reduce its effectiveness. Mustard seeds contain an enzyme that helps retain sulforaphane levels, so sprinkle some on cooked broccoli to get the most benefit.
7 Garlic + Fish = Support Heart Health
Garlic and fish both support cardiovascular health but together they work even better. Garlic may help reduce cholesterol while omega-3s in fish improve heart function. Cooking them together enhances their protective effects.
9 Green Tea + Lemon = Increase Antioxidants
8 Yogurt + Bananas = Improve Gut Health
Green tea is packed with catechins, which fight oxidative stress. Adding lemon juice helps prevent the breakdown of these antioxidants, making them more available for your body to use.
Probiotics in yogurt support digestive health while bananas act as prebiotics, feeding good gut bacteria. This combo is perfect for a healthy microbiome and better digestion.
10 Eggs + Leafy Greens = Boost Vitamin Absorption
Egg yolks contain vitamin D, which helps absorb calcium from leafy greens. This duo supports strong bones and muscle function—perfect for a balanced diet.
By combining these nutrient-packed foods, you can improve absorption, support your health and get more from every bite. Try incorporating these smart pairings into your meals and feel the difference!
Testosterone & Heart Health
Contributed by Prairie Naturals
As men enter their 40s, various health concerns start to gain prominence, with cardiovascular health being one of the most critical. A significant factor that can impact cardiovascular well-being in men is testosterone levels.
The Link Between Testosterone and Cardiovascular Health
Testosterone is essential for more than just male reproductive health—it also plays a role in heart health. Low testosterone levels have been linked to a higher risk of cardiovascular issues, including heart disease and stroke.
Testosterone supports red blood cell production, ensuring proper oxygen delivery to the heart and other organs. It also helps regulate cholesterol, promoting higher “good” HDL cholesterol and lower “bad” LDL cholesterol, which may reduce artery plaque buildup.
Get Testosterone Levels Checked Symptoms like high blood
pressure, elevated cholesterol, fatigue, low libido and weight gain (especially belly fat) can signal shifting testosterone levels. These may be early warnings of cardiovascular disease and should not be ignored.
The Role of Testosterone (T) in Male Aging
Testosterone is key to male vitality, and declining levels can accelerate aging. It supports mitochondrial function (the body’s energy producers), and low levels are linked to oxidative stress, inflammation and increased cardiovascular risks.
What Affects a Man’s Virility?
Lifestyle choices play a major role in testosterone levels and overall health. Factors like inactivity, excess weight, poor diet, environmental toxins, alcohol or opiate use, and chronic stress can accelerate aging. Stress, in particular, is a key culprit. Managing stress, anxiety and sleep are essential for maintaining optimal testosterone levels.
Heart Healthy Lifestyle
Men over 40 should adopt a heart-healthy lifestyle to support testosterone and heart health.
1. REGULAR EXERCISE
Combine aerobic exercise (walking, jogging, cycling) with strength training to boost heart function and maintain a healthy weight.
2. BALANCED DIET
Focus on organic fruits, veggies, whole grains, lean proteins and healthy fats. Limit processed foods, sugary drinks and excess alcohol. Fermented and organic superfoods can support heart and hormonal health.
3. QUIT SMOKING
This is one of the best steps you can take for heart health.
4. MANAGE STRESS
Reduce stress through meditation, yoga or time in nature.
5. ADEQUATE SLEEP
Aim for 7 to 9 hours per night to support heart and overall wellness.
6. SUPPLEMENTAL SUPPORT
Herbal formulas and nutrients like vitamin B6 and zinc help balance testosterone and support prostate health. Saw palmetto, fenugreek seed, pumpkin seed extract, stinging nettle root and pygeum extract can help maintain healthy hormone levels.
As men age, taking proactive steps to improve cardiovascular health becomes increasingly important. By adopting a heart-healthy lifestyle and considering natural supplements, men over 40 can take charge of their cardiovascular wellbeing and enjoy a healthier and more active life.
What is Shilajit?
The Modern-day Benefits of an Ancient Remedy
When you think of the Himalayas, what images come to mind? Those majestic, white-capped mountains high above thick, wild clouds? The enchanted adventure-seekers trekking higher? For those who have been inspired by the Himalayas from near and far, it’s likely no surprise that from those pristine, high-altitude rocks comes a powerful trace mineral complex. Shilajit is an ancient Ayurvedic medicine revered for how it helps take the stamina of the body and the mind to new heights.
It turns out centuries of decomposed plant materials, hidden within mighty Himalayan rock, creates shilajit, a resin-like substance rich in trace minerals, fulvic and humic acid, and phenolic compounds. What does that mean for your well-being?
Some say it’s instant, that it feels like the very cells of the body recharge. Studies have shown that
shilajit enhances the way the body makes energy at the cellular level. Athletes and people who work long days especially have come to appreciate an increase in natural daily energy levels, and endurance that lasts.
That carries over to the brain, too. Feeling sharper and being able to keep your mind on track for longer is another benefit. For long-term cognitive health, shilajit also shows promising effects. Fulvic acid, a
major component of shilajit, has strong antioxidant and anti-inflammatory properties that help protect brain cells from damage and support cognitive function.
Research suggests that shilajit may help you hold on to memories and it might even provide neuroprotective benefits that could help reduce the risk of neurodegenerative diseases like Alzheimer’s.
There’s more. Beyond energy and brain health, shilajit contains nearly 80 essential trace minerals that contribute to everything from detoxing and hormone balance to muscle recovery and vitality (some say it’s nature’s Viagra®). In times of both physical and mental stress, shilajit acts an adaptogen to help keep you in a place of calm and resilience.
If you follow adventure and wellness seekers online, you can see that shilajit is trending and that means more of this supplement is being made. What should you know if you’re thinking about trying it? Quality is crucial.
Authentic shilajit is typically available in resin or powder form and should be sourced from high-altitude regions to ensure purity and potency. Contaminants and lowgrade substitutes can diminish its efficacy, so choosing a reputable brand is essential. Because shilajit is highly concentrated, it’s advisable to start with a small dose and gradually increase based on your own tolerance.
Detox—A Holistic, Whole-Body Solution
The human body is remarkable at processing and eliminating byproducts of metabolism and harmful substances, having specific organs, processes and pathways that work to filter and eliminate them. Four key areas are:
• The lymphatic system – this network of glands, vessels, ducts, and nodes acts as the body’s drainage system, working to help transport wastes and toxins that build up in the cells of the body.
• The liver – the largest solid organ in the body, the liver works to filter the blood, helping to remove waste and toxins.
• The kidneys – work alongside the liver to filter many end products of metabolism from the bloodstream, allowing them to be excreted through urine.
• The bowel – actively works to excrete solid digestive waste through efficient and regular elimination (bowel movements).
These areas can be supported through maintaining a lifestyle that optimizes the functioning of eliminatory organs and systems – and optimized with herbal support!
Detox The Simple Way
As whole-body detox is a holistic process involving many moving parts, supporting all aspects is important for thorough, balanced results!
The 4 Seasons Detox kit from St. Francis Herb Farm is a 10-day cleanse that works to holistically support the body in removing accumulated waste products!
Lymphatic Cleanse
The Lymphatic Cleanse tincture combines 9 herbs that optimize the health of the lymphatic system, working to prevent lymphatic stagnation by improving your body’s lymph flow, supporting cleansing lymphatic tissue, and working to effectively eliminate waste from the lymphatic and glandular system.
Liver Tonic Tea
Made from Schisandra berries that have been used in TCM for over 2,000 years. A powerful adaptogen, schisandra is also rich in antioxidants that provides protective benefits for the liver, supporting its vital functions.
Kidney Cleanse
A tincture formulated with a 4-herb blend that supports healthy urine flow and enhances the removal of accumulated waste products via the kidneys.
Bowel Cleanse
Fibre is a key element for efficient, complete digestion that effectively eliminates byproducts of metabolism and toxins filtered by the lymphatic system and liver through the bowel. Its mechanical actions assist transit time and bulk of stool along with helping to absorb and mobilize toxins in the digestive tract so that they aren’t reabsorbed into the bloodstream. Fibre can also have positive influences on the bowel microbiome.
The Bowel Cleanse powder formula combines natural fibres psyllium and pectin, along with herbs like triphala –a traditional Ayurvedic medicine that acts as an intestinal tonic to promote digestive power as well as a tonic for whole body rejuvenation, recuperation, and vitality.
4 Season Detox makes detoxification simple! Rather than undertaking extreme or restrictive detox diets, the focus can be on maintaining consistent habits and using gentle herbal formulas that support the body efficiently remove toxins and stay healthy. Plus, the 4 Seasons Detox Kit provides guidance and support with a dietary guide and program checklist to keep you on track!
NUTRITIONIST NOTES
Foundations of Your 40s for Females
Proactive Actions for Perimenopause
Written by Angela Wright, cnp
So, you’re female and you’re approaching your early forties (give or take). Your brain, emotions and body are randomly doing weird things. You chalk it up to not enough sleep and exercise and too much stress and sugar. For sure these are contributing, but likely through their effects on your changing and evolving sex hormones. It’s time to get physically and mentally prepared for perimenopause.
There are three stages in a female’s life when hormones make some drastic changes to the homeostasis of one’s body: puberty, pregnancy (times however many kids you birthed, if any) and perimenopause. The peri/meno/ post-menopausal transition occurs when you are nearing the end of your reproductive life and entering your wise, sage years. As estrogen and progesterone levels decline, it’s like your whole body gets a makeover. Sometimes in a reno there are some discomforts while the kitchen is being ripped out, but when it’s all done you can end up with an amazing updated model. Same with us.
Technically, menopause itself is the one day when it’s been exactly twelve months since your last period. Perimenopause is the time
before this date when your hormones have started to change and decline as your physiology reprioritizes away from reproduction. The average age a Canadian female reaches menopause is 51, but perimenopausal symptoms can start anywhere up to eight years earlier. Post menopause is technically every day after that menopausal milestone, though you may still have symptoms related to your adjusting hormones for years after.
Just like puberty or pregnancy, perimenopause is a time of major shifts in the roles and priorities of the brain and hormones. So, if we know this reno is coming, how can we support our changing systems to transition with smoother sailing? Any one of these topics warrant a whole weekend workshop, but just to plant some seeds…
Menstrual cycle While you are still menstruating, work on regulating your cycle so hormone shifts later are not so extreme. Use a tracking app to find your current pattern (or lack thereof) and note when changes start. Use seed cycling and take fish/krill/algae oil and evening primrose oil to provide the specific fatty acids and other nutrients that help with regulating your cycle.
Chronic stress Cholesterol is the base molecule that gets converted into the estrogens, progesterone and all the other sex hormones, but it also becomes the hormone cortisol in the amount required to process our daily stress load (real or perceived). The less need for cortisol, the more cholesterol is available for producing sex hormones. Prioritize you, take mini breaks/full vacations, delegate and give up unrealistic expectations.
Taking magnesium and a vitamin B complex can be very helpful.
Exercise As estrogen declines, its ability to fulfill its roles in building and strengthening the musculoskeletal system decreases. Use weight-bearing exercise to slightly overload muscles and bones, keeping them in anabolic growth mode. Cardio is still important to help support your heart (also another estrogen duty), and yoga or stretching helps with the stiffness and inflammation that also go up with a decrease in estrogen. Exercise also makes your thyroid hormone receptors more receptive, helping with energy, mood and metabolism.
Diet You may benefit from eating a bit more protein for the building of muscles, bones and collagen. Plus, protein helps to balance blood sugar levels, which also may be taking a hit. Including more healthy fats will also help with this, as well as with the remodeling that is occurring in your brain. Include lots of cruciferous veggies (particularly broccoli sprouts) to help the liver remove spent hormones, plus phytoestrogencontaining foods like flax seeds (ground, soaked or sprouted) and non-GMO fermented soy (tamari, tempeh, natto, miso).
Sleep With the potential for insomnia and night sweats, work on your sleep hygiene now. Build a sleep routine that eliminates electronics, alcohol, caffeine or food a few hours before bedtime. Aim to be asleep in a very dark, cool room, close to 10 pm or even earlier, to help maximize your natural
melatonin production. Your darkness hormone, melatonin, is a powerful antioxidant that also helps to balance estrogen swings.
Toxins Avoid exposure to xenoestrogens and other damaging chemicals that can add to your body’s hormone confusion. Invest in a good water filter. Ingest fewer chemicals by focusing on eating local/seasonal/ organic/wild/free range/grass fed foods from small producers. Keep food and beverages out of plastic containers and decrease use of chemical-laden personal care and cleaning products.
This may seem like a lot of self-care to fit into your bandwidth. Any bit helps. Start with tracking—what are you currently doing and how is it affecting your body and brain? Overlap your cycle with your sleep, diet, exercise and liquids. What cause and effect can you see? If you eat too close to bedtime, do you wake up at 3 am? Or if you eat too much sugar in week two or three of your cycle, are there more PMS symptoms the week pre-menstruation? Determine your baseline now, so when niggles and symptoms start grabbing your attention you know to link them to perimenopause. And then do some serious visualization on the no-bull wise, intuitive woman you will be out the other side!
(P.S. If you are already well into your remodeling, it’s not too late to start with any of these recommendations. You might even be more motivated if your current symptoms are decreasing your quality of life. Now’s the time!)
Estrogen’s Many Responsibilities
ESTROGEN INCREASES
• Muscle mass and strength
• Bone mineral density
• Collagen production
• Metabolism
• Healthy blood vessels and skin
• HDL cholesterol levels
• Lung function
• Vaginal lubrication and vaginal wall thickness
• Sex drive
• Verbal memory (finding words, etc.)
• Mood and mental wellness
ESTROGEN DECREASES
• Stiffness of tendons and ligaments
• Inflammation – in muscles, heart, brain, etc.
• Abdominal fat deposits and overall obesity
• LDL cholesterol levels
• Compulsions and OCD-like behaviours
• Binge eating + PLUS
• Proper blood clotting
• Fluid and electrolyte balance
• Neuroprotection of the brain
• Immune function (increases rates of autoimmune issues, decreases rates of cancer)
As estrogen levels change and drop, these tasks may suffer.
Angela Wright, cnp is one of the on-site nutritionists at Nature’s Fare Markets. Besides her private practice, Align Nutrition, Ange is an instructor at the Institute of Holistic Nutrition’s virtual campus. As teaching individuals or students how to read, correct and action on their symptoms is what gets her pumped to start the day, she’d also be very excited to help you too!
Learn more: alignnutrition.com | WELLNESS WISDOM |
Book your free 30-minute appointment with one of our nutritionists today. Scan to book or visit naturesfare.com
Why Creatine is Good for You: Unlocking its Benefits
Contributed by Organika
Creatine is widely known for its ability to enhance athletic performance, but it offers much more than just a boost in the gym. This naturally occurring compound, found in foods like meat and fish, is crucial for energy production, muscle health and even cognitive function. Whether you’re an athlete or simply looking to improve your overall well-being, here’s why creatine is worth considering.
1. Enhanced Strength & Recovery
Creatine increases muscle strength and endurance by boosting phosphocreatine stores, which help regenerate ATP, the body’s primary energy source. This leads to better performance in high-intensity activities like weightlifting, sprinting and HIIT. Over time, it supports greater muscle mass and strength. Research also suggests creatine reduces muscle soreness and inflammation, promoting faster recovery. Organika’s Creatine Monohydrate provides 5 grams per serving, a
dose shown to significantly enhance muscle gains when paired with resistance training.
2. Cognitive Benefits & Brain Health
Recent studies show creatine supports brain function by enhancing energy metabolism, which can improve memory, focus and quick thinking, particularly under stress. It also shows promise in reducing the risk of neurodegenerative diseases like Parkinson’s and Alzheimer’s, as well as mental health conditions such as depression. These neuroprotective effects
make creatine valuable for aging populations and those looking to maintain cognitive sharpness. Staying active as you age pairs well with creatine supplementation.
3. Cellular Health, Recovery & Disease Prevention
Beyond muscles and brain health, creatine aids cellular function and recovery. Research suggests it may help with conditions like osteoarthritis, diabetes and neurodegenerative disorders. Its antioxidant properties reduce oxidative stress, benefiting overall health. In older adults, creatine has been linked to preserving muscle mass and improving metabolic function, helping combat age-related issues like sarcopenia.
4. Safe & Effective Long-Term
One of creatine’s greatest advantages is its safety profile. Studies confirm that both short- and longterm use—even up to 30 grams per day for five years—is well-tolerated across different age groups and health conditions. This makes creatine an excellent choice for maintaining physical and cognitive health over time.
The Takeaway
Creatine’s benefits go beyond muscle-building. From improving cognitive function to aiding in recovery and disease prevention, it’s a powerful supplement for overall health. Organika’s pure, high-quality creatine monohydrate contains no fillers or additives, making it an excellent option whether you’re an athlete or simply looking to stay active and sharp as you age.
Cycle Missing in Action
Written by Dr. Shelby Entner, nd
If you’ve ever missed a menstrual period you understand the wave of emotions that can happen: fear (am I pregnant?), joy (am I pregnant?), confusion (when was my last one?), trepidation (is it coming on my vacation instead?) or relief (free pass this month). Missing a cycle can be a signal of other issues and it warrants digging a bit deeper if it happens more than once in a while!
Amenorrhea is the proper name given to a cycle that is missing for a certain length of time. Primary amenorrhea is when a young woman does not get her cycle before age 15, especially if she hasn’t developed other sexual characteristics such as breasts. In this article we focus on secondary amenorrhea, defined by the American College of Obstetricians and Gynecologists as when a
woman loses her cycle for more than six months. There are three general causes of secondary amenorrhea: hormonal disturbance, physical damage preventing endometrium growth, or obstruction of the outflow path of the menstrual blood. Let’s focus on hormonal disturbances.
The most obvious reason a woman can lose her cycle is pregnancy, so we always check with a pregnancy test—yup, even if you haven’t been with a male partner. It can feel a bit silly especially since we know if we’ve been with a male partner, but it’s standard of care to check. Once that hurdle is cleared it’s time to dig in...is this PCOS , premature ovarian failure (I hate this term— they don’t fail) or something else? A quick differential is to check the thyroid, prolactin levels (a hormone that makes us lactate but
can be due to a growth in the brain too), and to ask about food intake (anorexia?) and exercise (overexercising, lean athlete?).
If a woman has excessive hair growth (not the fun kind on the scalp), acne and a long history of infrequent or irregular cycles it may suggest PCOS —Polycystic Ovarian Syndrome. PCOS is a huge subject to tackle so let’s circle back to that in the future. The good news is there are many ways to treat PCOS and regulate a cycle, especially important for women who want to become pregnant.
A condition that does not get enough attention is premature ovarian failure (hereby called insufficiency, not failure!). Premature ovarian insufficiency (POI ) is an endocrine deficiency, characterized Continued on page 25
by the premature depletion of ovarian follicles and decline in ovarian function before age 40. This is different from peri-menopause because POI creates a greater risk to a woman while she ages, and has potentially life-changing physical and emotional consequences. Many factors can contribute to the development of spontaneous POI including a woman’s tubes being tied or having one ovary removed, smoking and low body weight. Family history with mothers and aunts can also show a genetic connection.
Other POI risk factors can be autoimmune conditions such as Hashimoto’s or Addison’s disease. We see greater numbers of women being diagnosed with thyroid and adrenal issues at younger ages and the impact on the ovaries is definitely correlated. When women start to experience POI they may feel very menopausal: hot flashes, night sweats, vaginal dryness, anxiety, fatigue. These symptoms may come and go depending on the health and hormones being made by the ovaries each month. Estrogen deficiency is a common cause of these hormonal changes and symptoms.
Many women would be thrilled to finish their periods earlier in life! What a dream! However, the early ending of these important hormones can put women at a greater risk of heart disease, osteoporosis and type II diabetes. Lab tests are extremely important to figure out what hormonal changes are occurring and what a safe treatment would be. Measuring a woman’s FSH level is one of the first things to do. This hormone originates in the pituitary gland
There are many reasons why a woman may lose her cycle, so pay atttention to any other symptoms you may be experiencing.
and is essentially a message to the ovary to get ovulating! If FSH levels rise higher than normal, it’s a sign of an ovary tuning out the message and not responding. FSH levels will continue to go up and the ovaries will continue to ignore the noise, prematurely finishing the ovulation job. This hormone test is incredibly important for any woman to have if her cycle is MIA .
Understanding why a period is missing is essential information, and supporting hormones through a woman’s life is essential in prevention. Consider a deep look at nutrients that support ovulation, such as vitamin B6, essential fatty acids like evening primrose oil to support the lipid layers surrounding the ovaries, and a diet full of antioxidants and deeply pigmented coloured foods. Ovarian health is often ignored until amenorrhea or infertility become a concern, but there is so much we can do to prevent issues earlier in our menstrual lives. Ask for information, investigate what is happening with your trusted team, and be educated about your body and your monthly cycle that shows us so much about your body and general health!
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, instead of simply at a symptom.
Learn more: verocare.ca
Many women would be thrilled to be rid of symptoms like cramps when they finish their period, but is losing it early a good thing?
Knead For Fun
GLUTEN-FREE PLAY DOUGH
Created by Jen Kossowan
An absolute childhood classic? Play dough! It’s soft, squishy and super fun to mold, shape and create with. But, if you have a child with a gluten intolerance or celiac disease, traditional play doughs made with wheat flour are most likely a no-go…. Little ones are always putting things into their mouths, aren’t they?
This play dough recipe, however, is soft, squishy, nice and dense like a regular homemade play dough is, and it’s completely glutenfree! It also lasts very well—for months in an airtight container.
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
good TO THE EARTH
Supplies
1 cup packed Bob’s Red Mill Gluten Free All-Purpose Baking Flour*
¼ cup table salt
1 tbsp cream of tartar
1 tbsp liquid oil of choice
1 tbsp glycerine natural food colouring
½ cup boiling water (measured in a dry measuring cup, the same kind you’d measure flour in)
2 tbsp (ish) cornstarch
*You can try other gluten-free flours, but I’ve found this works best.
1. MEASURE & WHISK Add flour, salt, cream of tartar, oil and glycerine into a large bowl and whisk really well to combine. (Pack that flour down—this part matters!)
2. COLOUR Add food colouring to a dry measuring cup then fill with boiling water.
3. MIX & COOL Pour the coloured water into the dry mixture and stir like crazy. Scrape the spoon off every so often to mix everything in well. It might look too dry or too wet at first, but trust the process! Let cool about 5 minutes.
4. KNEAD Transfer the dough onto a clean surface and knead it like you mean it! At this stage, it’ll feel too sticky, but it’s totally normal—just keep kneading! Once it’s smooth, wash and dry your hands really well (even a tiny bit of moisture can change the texture).
5. FINISH Sprinkle on cornstarch and knead it in. It should become less sticky, but if needed, add another tbsp.
6. ENJOY Now it’s ready for fun! Grab some cutters, rolling pins or toy animals and let the creativity flow—there’s no wrong way to play!
6. STORAGE Keep your play dough in an airtight container at room temperature, away from heat. It’ll last for months!
Pro Tip: Gluten-free doughs can feel a little sticky compared to regular play dough. If needed, dust your hands, work surface or dough with a tiny bit of cornstarch (just 1 tsp at a time) and knead it in. That should do the trick!
From Burnout to Balance
How to Make Self-Care a Non-Negotiable
Written by Tracy Kennedy
We hear a lot about self-care, but for many of us, it feels like an impossible luxury—something we’ll get to after the to-do list is done, the kids are in bed and the emails are answered. The reality? That moment rarely comes.
If you’ve been feeling irritable, constantly exhausted or like your emotions are running the show, it’s not a personal failing—it’s a sign that your nervous system is overwhelmed. And if self-care feels out of reach, you’re not alone. Many of us have been conditioned to believe that prioritizing ourselves is selfish or indulgent. But what if self-care wasn’t about adding more to your plate, but about shifting how you see it altogether?
Why Self-Care Feels Impossible
When life gets busy, self-care is often the first thing to go. Between work, relationships and daily responsibilities, it can feel like there’s simply no time left. But the issue isn’t just time—it’s the belief
that we have to earn our own care. The truth is, you don’t have to do more or be more to deserve rest and nourishment.
When we neglect ourselves for too long, our bodies and minds find ways to let us know—fatigue, irritability, anxiety, frequent colds and headaches, or simply feeling disconnected from ourselves. These aren’t signs of failure; they’re signals that our well-being needs attention.
The Power of Mindset: NonNegotiables Over Self-Care
If the phrase “self-care” feels out of reach, try thinking of it as your “non-negotiables”—the small but essential things that help you feel grounded, no matter how busy life gets.
Here’s why this shift matters:
✔ It reframes self-care as necessary, not optional.
✔ It helps you prioritize what truly supports your mental, emotional and physical health.
✔ It reminds you that caring for yourself isn’t selfish—it’s the foundation for everything else you do.
The Plastic vs. Glass Ball Mindset Right now, you’re juggling a lot. Some of those balls are glass—your health, key relationships, your emotional well-being. If they drop, they shatter. Others are plastic— they might bounce, roll away or be picked up later.
The key to balance isn’t catching every ball—it’s recognizing which ones are glass and letting the plastic ones drop without guilt.
MAKE SELF-CARE WORK FOR YOU
3 Journal Prompts
What are the biggest barriers to self-care in my life right now?
How do I feel when I do take time for myself?
1 2 3
On a scale of 0–10, how true does this feel? : “I am worthy of taking care of myself.”
Small, Meaningful Ways to Prioritize Yourself
You don’t need hours of free time or a completely open schedule to practice self-care. Here are a few simple shifts to get started:
• Morning Reset: Take 60 seconds to write down your gratitude list instead of picking up your phone.
• Movement Check-in: Take a 5-minute walk around the block or 30 seconds to roll out your neck and shoulders to release stress and tension.
• Boundaries First: Before saying “yes” to something, ask, “Is this a glass ball or a plastic ball?”
• Micro-moments of Rest: Let the sunlight warm your face for a few extra seconds. Notice the scent of your tea before your first sip. Feel the sensation of your breath filling your lungs. Let your favourite song wash over you, just for a moment.
When you make your well-being a non-negotiable, you don’t just feel better—you show up as the person you want to be, for yourself and everyone around you.
COLLAGENPROTE I N PER SCOOP 10 g PASTURE-RAISED GRASS-FED SUSTAINABLE WILD-CAUGHT
Tracy Kennedy is a registered social worker and trauma-trained psychotherapist with over 15 years of experience. Registered in both Ontario and British Columbia, she helps adults heal from trauma using EMDR, Somatics, EFT, Polyvagal theory and the Safe and Sound Protocol. With a compassionate and practical approach, Tracy draws from both her expertise and personal healing journey to guide clients toward recovery, offering hope and empowerment every step of the way.
Learn more: tracykennedytherapy.com | Instagram: @tracy.kennedy.therapy
Total Body Multi Collagen™ combines five types of collagen, including natural eggshell membrane (NEM®), to reduce wrinkles within 28 days, promote healthy connective tissue, and reduce joint pain associated with osteoarthritis. This ultimate blend of five types of food-sourced collagen is great for the keto and paleo lifestyles. Each scoop provides 10 g of clinically studied hydrolyzed collagen in a neutral-tasting powder ideal for adding to smoothies and drinks. SCAN FOR MORE ON TOTAL BODY COLLAGEN®
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Grass-fed goat milk from family farms
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Supports brain development, gut health, and immunity
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GOOD STUFF IN-STORE
KEFIRKULT Coconut Yogurt Kefir
Stay gut strong with a simple probiotic yogurt like coconut kefir. With just three ingredients—coconut milk, water and live kefir grains—it helps balance gut bacteria and makes a delicious addition to any breakfast.
SuckerPunch Dill Pickles
These aren’t your average pickles—they’re a total knockout. Made with crisp cucumbers, bold spices and cold-filtered water, they’ve got the perfect crunch and a tangy kick. Even the juice is good enough to drink!
Gutsy Kombucha
When spring colds and digestive troubles strike, Gutsy kombucha offers digestive and immune support with 100% organic ingredients. Flavours like ginger, raspberry, passion fruit and grapefruit provide a refreshing boost of spring self-care.
Vitalityburger Canadian Beef
Ground grass-fed beef is blended with nutrient-rich beef hearts, offering a delicious, easy way to incorporate organ meat into your meals. Packed with essential nutrients and from Canadian farms.
Zorbas Falafels and Roasted Greek Potatoes
Enjoy authentic Greek flavours with easyto-heat staples like crispy falafels and roasted lemon potatoes. Made with quality ingredients and traditional recipes, they’re perfect sides for BBQ season or any meal.
