ISSUE 47 | FEBRUARY 2018 | QUESNEL, BC
WELLNESS Inspiring a Healthy You
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issue 47 - 2018
4 Intermittent Fasting Published by Jennifer Reed, R.H.N. Hello! I’m a Registered Holistic Nutritionist residing in Quesnel, B.C. where I was born and raised. I’m passionate about living in a healthy community, which is what inspired me to create Discover Wellness Magazine and the annual Discover Wellness Health Fair & Market. Both are platforms to showcase and bring together our local health and wellness leaders, many of which have become dear friends to me and continue to inspire me every day. I thank you for taking the time to read on and treat yourself to a little TLC. Take care, Jennifer Discover Wellness is a monthly publication distributed in Quesnel, B.C. featuring various health and wellness articles from professionals and enthusiasts, delicious recipes from holistic nutritionists, a professional directory and local event and workshop listings.
This might be the “diet” you’ve been looking for! IF has shown to have many health benefits, not to mention it frees up time in your busy schedule.
6 Self Compassion: Being OK with Me If you criticize, judge and have negative feelings about yourself, you’re not alone. It’s time to find acceptance and love for the person you are today.
8 5 Ways to add Essential Oils to your Skin Care Regime DYI recipes and tips to give your skin that healthy glow without using harsh chemicals and ingredients we can’t pronounce!
10 Peppermint Cacao Fat Bombs Treat yourself this love day to these whole food decadent delights.
FOUNDER & PUBLISHER Jennifer Reed - Spiral Health EDITOR Jennifer Reed Jenny Schweyer - Silver Bullet Text GRAPHICS & DESIGN Jennifer Reed Amy Mack - House of Hunts CONTACT US Discover Wellness Magazine 252 Gardner Street Quesnel, B.C. V2J 3G6 Telephone (250) 255-2449 Email firstname.lastname@example.org ADVERTISING & ARTICLE SUBMISSION Contact Jennifer at 250-255-2449 or email email@example.com SUBSCRIPTION To subscribe for free online please visit: www.discoverwellnessbc.ca Disclaimer The opinions expressed within are those of the writer and not necessarily those of Spiral Health. Those with health concerns should seek professional advice from a healthcare provider as all content found in Discover Wellness is for informational purposes only and is not intended to substitute for professional healthcare advice, diagnosis, or treatment.
W: discoverwellnessbc.ca E: firstname.lastname@example.org
Book a couple's massage or couple's pedi in the month of February and receive 10% off.
310 St. Laurent Ave., Quesnel
SUPPORT NATURAL DETOXIFICATION BOOST ENERGY IMPROVE DIGESTION REDUCE INFLAMMATION - by Sara Binder, RHN
Fasting and Intermittent Fasting have been popular these days among many health professionals and fitness enthusiasts. Read why. We’ve always been told to eat meals and snacks every three hours or so to keep up our blood sugar stable, reduce muscle wasting and stimulate our metabolism. Fasting, in contrast, sounds scary and potentially harmful. However, a lot of this information about timing of food consumption, such as eating immediately before and after a workout, have not actually been proven. Timing is simply not as significant as we have been led to believe. Frequent eating causes us to be constantly spending energy digesting and takes away some important functions that happen when our organs have time to rest, clean and repair cells within. When energy is not focused on constant break down of food our body focuses energy on maintenance and self-digestion which is an important process. Fasting actually carries numerous health benefits. Intermittent Fasting (IF) is not an extreme diet where you reduce significant calories and starve to lose weight. Generally, calorie consumption is not changed, though meals are condensed into a shorter window in you day while you enjoy the many health benefits within a 12 to 18-hour window of fasting. For those on a nutritious whole foods diet, IF may be a
great additional health practice. Fasting has been proven to be successful in supporting our immune system, reducing inflammation and stimulating fat loss. IF is used in cancer treatment and by fitness professionals to aid in weight loss and performance and reduce development of diabetes and other diseases.
Other benefits of IF include: • Normalization of ghrelin (the hunger hormone): This allows us to feel hungry only when we actually need calories for energy, which is suppressed when we eat because we think we “need to” eat for comfort, when stressed or anxious etc. • Fat adaptation: The body learns to burn fat stores quickly for energy during a fasting state. • Stimulation of weight loss: We burn fat quicker due to fat adaptation. Additionally, a condensed eating window may support specific calorie intake more easily. • Improvement in insulin sensitivity: Better controlled blood sugar, diabetes prevention, energy and mood stability. • Increased production of Human Growth Hormone (HGH): Exercise during a fast increases HGH and, followed by a proper meal, is beneficial to muscle growth and cellular repair. Higher levels of HGH reduce muscle waste and slows the aging process.
• Reduction of inflammation and free radical damage by "cleaning house”: This eliminates old, damaged, potentially harmful cells. • Improved energy and digestion. • Better sleep. • Reduced bloating. What happens in the body when fasting for long periods of time is a state of autophagy. Within this state, you are no longer spending cellular energy digesting food to create energy, but in a sense digesting yourself or your own cells. This means burning stored fat and cleaning up dead, sick or old cells and using that for energy instead. Spending time in autophagy is the best detox or cleanse you can do to remove toxic build up and potentially harmful cells within your body. These old or dead cells are often what cause us inflammation, contribute to cancer growth or manifest into other diseases and degenerative conditions. As inflammation plays a big part in all disease progression and aging, having less reduces risk of chronic diseases. Fasting is safe for those who are generally healthy and have good eating habits. It may not be advised for those who rely on processed foods for much of their diet. It is not advised to if you have certain conditions, and therefore consulting with your primary health care physician is required. Fasting is NOT recommended if you are pregnant or breast feeding, have irregular blood sugar, are underweight, are nutrient-deficient or have a history with any restrictive eating disorders.
How does it work? By skipping breakfast or dinner and setting a time to either start your first meal late or last meal early you will spend 1218 hours without consuming any calories. This would include the time that you are asleep.
Possible examples: Your first meal is at 12 pm and the last meal of the day is 8 pm (fast from 8 pm to 12 pm the following day = 16 hour fast including the time you sleep). Or Your first meal is at 8 am and your last meal is at 6 pm (fast from 6pm to 8 am the next day = 14 hour fast including the time you sleep). Working out during your fasted window is safe and additionally beneficial as it is another way to get into autophagy. However, eating a proper meal after the fasted exercise is important. Try to schedule your exercise at the end of your fast just before your first meal. If your goal is not weight loss but reducing inflammation and encouraging detoxification, make sure to add in the extra calories to the window of time you are eating that you lost by skipping breakfast.
If your goal is reducing calories for weight loss, this is an opportunity to reduce some unmissed calories. As long as you are still getting in your minimum caloric intake from nutrient dense foods, you can skip adding back the calories missed by omitting breakfast. IF works for weight loss because it burns fat stores quickly while in the fasted state, which, as mentioned, is even more effective with fasted exercise. IF allows you to safely reduce calories by skipping a meal or snacks if needed. Because your feeding window is shorter, there are less opportunities for snacks and you will be less hungry because your hunger hormone normalizes and the meals you do have are closer together. Drinking plenty of fresh water during fasted hours is encouraged to support hydration and promote cleansing. Adding lemon to water may support detoxification further. Plain black coffee, herbal and caffeinated teas may also be included as they are free of calories and shouldn't affect the fasted state. Some choose to include some fat during their fast which provides energy but does not affect insulin or blood sugar and allows you to stay in autophagy and keep burning stored fat as fuel. (This is generally the idea of the Ketogenic diet.) Some choose to water or fat fast for 24 to 48 (or more) hours every few months instead of daily, which leads to the same benefits. This may be more challenging to begin for those who are used to frequent meals. To start out, I recommend only adding a few hours of fasting before or after sleep a few days per week and ease into a schedule that is comfortable for you. If you feel like you are starving and weak in your daily activities, you may be fasting too quickly or for too long. IF may not be for everyone: be sure to listen to your body. If fasting still sounds dangerous, think about times before we had access to a Starbucks and markets or restaurants on every block. Humans weren't eating on a clock every few hours: this wasn't an option or on the mind. Our ancestors feasted when there was food and went without when times were scarce: unintentional occasional fasting was part of a normal lifestyle. In some cultures, fasting is a regular part of religious practice. This has been done for hundreds of years without question. For many medical tests, fasting is a prerequisite. It is safe and healthy, but like anything else, moderation is obviously essential. The next time you are considering cutting some weight or doing a juice cleanse to eliminate toxins, consider giving IF a try. It may be the most effective detox. It’s certainly the most natural option, and its free!
Sara Binder is a holistic health coach from Vancouver, BC. She is very knowledgable and passionate about nutrition and fitness. Her consulting is available in person or over Skype for long distance clients. Her goal is to educate and empower her clients on their wellness journey. www.eattothrivenutrition.com discoverwellnessbc.ca
Self-Compassion: Being OK with Me
- by Jesse Haber, MA, RCC Fellow Traveller Counselling www.fellowtravellercounselling.com
“If you are continually judging and criticizing yourself while trying to be kind to others, you are drawing artificial boundaries and distinctions that only lead to feelings of separation and isolation.” ― Kristin Neff, Self-Compassion: The Proven Power of Being Kind to Yourself February is advertised and celebrated as the month for love. Red and pink become dominant colors, and spa packages, chocolate hearts, restaurant events and hotel bookings all skyrocket. Yet, for many people, feelings of isolation and inadequacy persist. This is no great secret; I am already bracing myself for the counter-call to romanticism that comes from this time of year in various social-media feeds. Usually it takes the form of professing that one does not need another in their life to feel valuable, that Valentine’s Day is the hardest day of the year, that flaunting one’s love so openly is hurtful for those who do not possess it. Despite the divisiveness and feelings of obligation that this time of year can incite, I believe that we are all in a similar boat. I think that those who woo and pull out all the stops on Valentine’s Day are having some of the same internal conflicts as those who do not, all leading to a sense of inadequacy and inner turmoil. It comes down to that illusively-defined phrase: Self-Compassion. What does it mean to lack compassion for yourself? As Neff describes in the above quote, one of the main hallmarks is the propensity to judge, criticize and talk down to yourself. It is to examine your own thoughts, actions and values and find yourself wanting. It is to feel broken and irreparable, and because of these things, ultimately alien to those around you. In a time of public professions of love, it speaks to our inability to give that same love to ourselves, which leads us to the next question: how do I increase my self compassion? Let’s look at two major ways that we sabotage our own worth and two ways that we can turn those habits around:
1. I am fundamentally flawed. This way of thinking assumes that we have something wrong with us, that we are different from a “regular” person in some major way. While in public, we may say, “Oh yeah, me too,” while internally we are telling ourselves that no one can understand how different, messed up and lacking we are as a person. We struggle with others because we struggle with ourselves. The Turn-around: practice radical acceptance. Radical acceptance is the idea that you are enough; that “broken,” “flawed,” or “unlovable” are made-up ideas. Who decided that these were real things? Who gets to tell you that you are not enough? By what or whose standard are you lacking? Radical acceptance in action is feeling that sinking feeling about yourself, but taking a step back, looking at it and saying, “this is make-believe. I am exactly what I am, which is good, fine, enough… it is me.” There is no good or bad when it comes to you. You are you, which is everything you will ever be. 2. I am not like everyone else. Because we see ourselves as fundamentally flawed, one of the results of this is a lack of connection. This is the issue I see coming up for people during Valentine’s season. This holiday reminds people of one of their deepest insecurities: “I cannot connect to others in a really deep authentic manner, because if people knew the real me, I would be rejected.” Because we are unable to accept and love ourselves, we struggle to understand how anyone else could truly love us. This also manifests as feeling like we have nothing to give to another person, so we don’t try, or we try to connect through things and items and grandiose gestures instead of through authenticity, connection and care. The Turn-around: internalize our intrinsic connection. Humans are a social animal. We love to be around and with other people; it is in our DNA. We all struggle in some way or another with who we are in relation to everyone else. I believe there is power in realizing that we are all in the same boat, that we all lie somewhere on the spectrum of just trying to fit in, be loved, love ourselves and live life. To combat these feelings of separation, take some time this month to remember that our common connection is that we are all trying to feel connected. This will allow you to see yourself in others, if even in the smallest of ways.
Fax: 250-992-7692 Suite 100-488 McLean St. Quesnel, BC V2J 2P2 www.quesnelemploymentservices.com
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YOUNG LIVING ESSENTIAL OILS MORE THAN ‘JUST OILS’ IT’S A LIFESTYLE
Marlee Kolody 3420341 250-983-5686 email@example.com https://yldist.com/lovethemoils/
“Love them Oils” @marleekolodyyounglivingoils
2 5 ways to add
Essential Oils to your skin care regime
Oil Cleanse for Young Looking Skin
Essential oils can be wonderful for cleansing your skin regardless of your skin type. Wrinkles are not the only sign of aging skin: sagging, dullness and age spots also add to the age of your skin. It is extremely important to take the steps to properly cleanse skin twice a day, in the morning and before bed, to remove dirt, extra oil and makeup. This will help keep skin looking timeless.
DIY Facial Cleanser Combinations Carrier Oils (1/4 cup into a glass or porcelain bowl): Normal Skin: Olive Oil, Sunflower Oil, Tamanu Oil Oily Skin: Jojoba Oil, Sweet Almond Oil, Grapeseed Oil Dry Skin: Avocado Oil, Apricot Kernel Oil, Argan Oil Essential Oils (1-3 drops): Normal Skin: Lavender, Geranium, Frankincense, Clary Sage, Sacred Sandalwood Oily Skin: Bergamot, Helichrysum Dry/Mature Skin: Myrrh, Rose Instructions: 1. Open pores by rinsing your face with warm water. 2. Massage oil mixture with upwards circular movements all over your face for 1-2 minutes. 3. Leave it on for 1 minute. 4. Saturate a washcloth with hot water. 5. Gently wipe off the oil. 6. Repeat steps 5-7 until your skin wipes clean.
Hydrosols for Toner
Using a face toner after washing and exfoliating your skin is essential. It removes any excess dirt and cleanser residue, it hydrates, and it returns the pH of the skink to the normal range. Your skin is unable to protect itself outside of the normal pH. All face washes are on the alkaline side, regardless of how gentle they might be, in order to remove dirt. Hydrosols are lovely refreshing toners. Hydrosols are also known as “flower waters.” They are produced by distilling plant leaves, flowers, and fruits. They have properties that are similar to essential oils but are less concentrated. The scent of these aromatic waters resembles their essential oils but it is more soft and subtle. Hydrosols are nourishing, healing and have many more roles with skin, depending which hydrosol is used. They can be used alone or mixed together. For Example: Rosemary Hydrosol is good for oily skin types. Rose Hydrosol is lovely for all skin types due to its balancing and hydrating effect. Roman Chamomile Hydrosol is a wonderful anti-inflammatory and anti-irritant. Witch Hazel is an astringent, which makes it excellent to use on acne prone skin. 2/3 Lavender Hydrosol and 1/3 Aloe Vera for skin irritation and after sun exposure to reduce inflammation and promote skin healing.
Keep up the Exfoliation
To reduce the dead skin accumulation in the surface of the skin, it is very important to exfoliate regularly. The reason skin looks dull is that dead skin cells can magnify already existing skin conditions. Also, pores appear larger if they are full of dirt, oil and dead skin cells. It’s best to avoid harsh exfoliants, like glycolic and salicylic acid and other chemical peel combinations unless you have severe acne or skin pigmentations, which require a care of a professional esthetician. You can use a gentle and simple homemade facial scrub once or twice a week to maintain soft and glowing skin.
Gentle Lavender Honey Scrub Recipe 1/3 cup fine brown sugar 1 TBS raw honey 4-5 TBS coconut oil 10 drops of lavender essential oil
Nourishing Facial Serums
Even though most people think that only dry skin types need moisturizing, it is not true. All skin types need to maintain proper moisture balance. In fact, when oily skin gets repeatedly stripped of its natural moisture, it produces more oil in an effort to restore the healthy balance. Commercial face serums can be expensive and are often contaminated with harmful chemicals. Instead try a home-made serum, which is full of antioxidants and other nutrients to help maintain the youthful look and health of your skin.
DIY Antiaging Facial Serum Recipes Mature Skin: 2 oz. Rosehip Seed Oil 5 drops each of Rose Oil, Helichrysum, Frankincense, Geranium Normal Skin: 2 oz. Apricot Kernel Oil 8 drops each of Lavender and Geranium 4 drops Frankincense Oily Skin: 1 oz. each of Jojoba and Grapeseed Oil 10 drops Cypress 5 drops each of Peppermint and Rosemary
Channa Masala - recipe courtesy of Bliss
Sensitive Skin: 1 oz. each of Jojoba and Sweet Almond Oil 5 drops each of Helichrysum, Sandalwood, Frankincense and Lavender
Relaxing Bath Oils
After a stressful day, what is better than a relaxing and soothing bath? Make your own blend following this simple recipe: 1 cup Epsom Salt Âź cup Sea Salt Âź cup Baking Soda 8-10 drops of essential oils: Lavender, Orange, Cedarwood, Sandalwood, Bergamot, Frankincense, Patchouli, Ylang, Roman Chamomile
Cecilia van Miltenburg is an esthetician and a certified holistic nutrition consultant in the Edmonton area. She was born and raised in Hungary. She has been passionate about skin care, and health and wellness since her childhood. Growing up in Eastern Europe she spent her childhood shopping at farmers markets, caning and eating fresh, healthy foods. When she is not busy working with her clients, you can find her in a yoga studio or preparing delicious meals in her kitchen. She is also a mom of 3 boys, ages 24, 22 and 9. For more information and to get in touch with Cecilia, please visit www.wellnessforthought.com. Ingredients 2 tablespoons vegetable oil 1 teaspoon cumin seeds 1 medium yellow onion, small dice 4 teaspoons peeled, finely chopped fresh ginger 4 medium garlic cloves, finely chopped 1 (28-ounce) can whole peeled tomatoes and their juices 2 teaspoons garam masala 1 teaspoon ground coriander 1 teaspoon kosher salt, plus more for seasoning 1/2 teaspoon turmeric 2 (15-ounce) cans chickpeas, also known as garbanzo beans, drained and rinsed 1/2 cup water Heat the oil in a large frying pan over medium heat until shimmering. Add the cumin seeds and cook, stirring occasionally, until fragrant, about 1 minute. Add the onion, ginger, garlic and season with kosher salt. Cook, stirring occasionally, until the onions have softened, about 6 minutes. Meanwhile, set a fine-mesh strainer over a medium bowl. Strain the tomatoes and reserve the juices. Coarsely chop the tomatoes into 1-inch pieces; set aside. When the onions have softened, add the garam masala, coriander, measured salt, and turmeric to the frying pan and stir to coat the onion mixture. Cook, stirring occasionally, until fragrant, about 1 minute. Add the chopped tomatoes, their reserved juices, the chickpeas, and the water. Stir to combine, scraping up any browned bits from the bottom of the pan, and bring to a simmer. Reduce the heat to medium low and simmer, about 20 minutes.
Peppermint Cacao Fat Bombs
- recipe courtesy of Sara Binder, RHN www.eattothrivenutrition.com
Ingredients: 1 cup almond flour or almond meal 1/2 cup coconut manna or coconut butter 1/4 cup coconut oil 1 cup unsweetened shredded coconut 1/2 cup hemp hearts 1/2 cup raw cacao powder 1/2 tsp sea salt 4-8 drops food grade peppermint essential oil Optional additions: 1/4 cup cacao nibs or additional coconut for topping 1-2 Scoops grass fed collagen powder for additional protein, skin and gut health benefits 1-2 tsp liquid monk fruit sweetener or 10-20 drops of stevia to sweeten Method: 1. Puree everything in a food processor or high speed blender until very well combined 2. Use a tbsp or cookie dough scoop to portion your batter evenly before rolling into balls of your desired size 3. Press tops into a small bowl of cacao nibs for a little crunchy texture, or roll in more coconut You may store these little treats refrigerated or you can freeze them. If freezing, first freeze balls spread on a baking tray before storing in a sealable container or bag so they do not stick together. Thaw each for 10-15 minutes before eating. Enjoy!
professional DIRECTORY MASSAGE, REGISTERED AROMATHERAPY Essence of Nature - offers 100% therapeutic grade essential oils and blends to help improve health and well being. Aromatherapy consultations are available to customize a blend or incorporate oils for certain ailments. Katie also offers Reflexology, Reiki, & Sports & Relaxation Massage. Contact Katie 250-255-0563.
ESSENTIAL OILS When it comes to our essential oils, Young Living sets the standard for purity and authenticity. We carefully monitor the production of our oils through our unique Seed to Seal process, ensuring purity and protecting nature’s living energy in every bottle. Visit www.houseofhunts.com/essentialoils
FITNESS / GYMS Q Fitness Noon hour classes are back on! Every Tuesday and Thursday $10 for non members Space is limited 250-992-9711 www.quesnelfitness.ca
HEALTHY FOOD / FARMS GRASS FED-FINISHED BEEF Happy, healthy beef! NO grain, NO GMO’S, NO hormones, NO growth implants, NO antibiotics. Raised on pasture with kindness and respect. Individual cuts or by the side. Springhouse area of Williams Lake. Visitors and enquiries are welcomed. Please contact Debbie Irvine B. Sc. (Agr). Ph: 250-392-9418 or e-mail: firstname.lastname@example.org. HAPPY, HEALTHY PASTURE RANCH RAISED LAMB Our lambs are raised on pasture and processed at a government inspected facility, Kawno Farms in Prince George. Individual cuts available. Contact Alice McDougall at Double M Ranch in Quesnel 250-747-1675 Visit Double M Ranch on Facebook.
Loco Local Market provides high quality, organic, whole foods in any quantity. We sell only the finest grains, flours, nuts, seeds, oils, vinegars, baking supplies, beans, dried fruit, herbs, spices and many specialty mixes. Contact us to find out more locolocalmarket.com, email@example.com
LIFE COACHING reNEWyu - Life Coaching
What’s keeping you from achieving your goals and dreams? What if you could achieve more than you thought possible? I can help you! Together we can uncover what you ultimately would like to do or be and ensure you continue forward down an empowering path. Contact Karen Hawkridge at firstname.lastname@example.org or 250-983-2295
Hands on Health Massage Therapy provides personalized injury prevention and rehabilitation, Pain and Chronic Disease Management, as well as Self Care tools to help you live life to your fullest potential. Christa Pooley is a Registered Massage Therapist with the College of Massage Therapists since 2004. 250-983-2362
PET / ANIMAL HEALTH We help critters of all shapes and sizes. Modern technology onsite for fast & accurate answers regarding your pets health care. Our team cares for your pets with compassion and respect. Dr. Ginger Langan - Dragon Lake Veterinary Hospital 250-747-1429 www.dlvet.com #2371 Larch Ave., Quesnel New patients always welcome.
PHYSIOTHERAPY, VESTIBULAR (DIZZY/VERTIGO) Vestibular Rehabilitation: Benign paroxysmal positional vertigo (BPPV), Meniere’s disease, vestibular neuritis, labyrinthitis, migraine associated vertigo, age- related balance and dizziness, concussion management, bilateral vestibular lesions, cervicogenic dizziness, persistent postural-perceptual dizziness (PPPD). Depending on your diagnosis, treatment can take as little as one visit and in other cases 6-8 visits. phoenixphysiotherapyclinic.ca 250-562-8248
REFLEXOLOGY Pür Zen Reflexology - Reflexology promotes relaxation, improves circulation, reduces pain, soothes tired feet, and encourages overall healing. It can be used as a complimentary therapy for cancer patients. Tammy McHugh is a certified Foot Reflexologist. Contact Tammy at 1-604-316-7768 or email@example.com or find her on Facebook.
SKINCARE / BEAUTY We are excited to share we now carry Naturopathica, an organic skincare line with botanical extracts, probiotics & seed oils to nourish the skin barrier, reduce inflammation & help restore collagen loss. Naturopathica is a simple regimen for everyday use. Visit naturopathica.com for product details. Available at Essential Balance 250-992-5615.
VISION CARE Three Opticians on staff to serve you. We have Quesnel’s best pricing, highest quality lens, excellent service. Large choice of frames, choice of lenses, progressive, bifocal, transitions, sunwear, safety. One hour on instock single vision. Direct billing. See us! Lensmasters Optical West Park Mall 250-992-5240.
WOMEN’S HEALTH Women’s Health @ phoenixphysiotherapyclinic.ca phone: (250) 562- 8248 • Post surgical breast care • Pelvic Floor rehabilitation • Affordable group Pelvic Floor – Core classes cover pelvic floor remapping, effective kegels, and the basics of core activation • 1:1 consults available