Wander Magazine Early Summer 2022 by Wander Magazine

T H E F O O D + D R I N K I S S U E

$6.95

VOLUME 8 •wander-mag.com ISSUE 1

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WANDER / LETTER FROM THE EDITOR

T H E F O O D + D R I N K I S S U E PUBLISHER & CO-FOUNDER Matthew Ross EDITOR & CO-FOUNDER Kristina Smith WEST COAST BUREAU Mark Stanton SOCIAL MEDIA Maddy Ross ADVERTISING SALES adsales@wander-mag.com CONNECT editor@wander-mag.com

CONTRIBUTORS Sandy Bornstein Keisha Blair Chantal Houde Cherie Julie Jill Kantor Lisa Kroft Jessicka Nebesni Desiree Nielsen Henry Small Kelley Wolf Special Thanks Tara Benson MARKETING & CREATIVE Springfed Creative Inc. design@springfedcreative.ca

Here in the Northern Hemisphere, the warming weather feels like a fresh breeze, washing away the cobwebs. I am still digesting lessons from lockdowns, but I don’t think I am alone in feeling tired of the same old stories portrayed in media and social media alike. It feels time for a new outlook, a new approach. Slower living, slower eating, slower travel; less about self and more about building community. Being outdoors; (re)discovering the natural world; drawing power from the earth that has been supporting us all along. We themed this issue Food & Drink because it speaks to community. We look forward to embracing (literally) friends and family around a table, a picnic blanket, an evening fire. In this spirit, we find ourselves eating mindfully, from a sacred monastery in Quebec to a farm in Belize to the vineyards of Tasmania. To live well, we explore managing worry and anxiety, holistic wealth and finding silence. Since we are all touched by cancer in some way, we are honoured to feature two stories in this issue: travelling after a terminal diagnosis, and people coming together to offer Oncology Aesthetics for those undergoing treatment. Again, community. If you are ready to travel, we have expert advice on workcations, a fresh line-up of our popular Reading Retreats, staying active and well on road trips, and an interview with Veggie Hotels. And of course, our ever-popular Essentials section, with a brand new look for the conscious traveller. Eat well, and wander well, friends. Kristina Smith

Springfed Creative is a strategic content company specializing in travel and destination marketing. Wander is published by Springfed Creative Inc. and distributed through partners. No part of this publication may be copied or distributed without the written consent of the publisher. The views expressed by contributors are not necessarily those of the publisher, editor, or partners.

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WANDER / TABLE OF CONTENTS

LIVE WELL

EAT WELL

08 Connect to Calm to Ease Anxiety 16 FLOW: Finding Love Over Worry 22 How to Plan Your Dream Sabbatical 28 10 Ways to Hygge in Spring & Summer 34 How Parrots Taught Me Inner Peace 38 The Beauty Barn Project 43 Oncology Esthetics 101

46 Food for Thought: Discovering Mindful Eating 54 Fire Cider, a History 58 Good for Your Gut 68 Mayan Farm to Table Dining 74 Guide to the Wine Regions of Tasmania

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WANDER / TABLE OF CONTENTS

TRAVEL WELL 85 Reading Refuge: Best for Retreats 92 Road Tripping: Ultimate Canadian Adventure 100 Travel While Coping with an Incurable Disease 106 Sustainable, Ethical, VeggieHotels 118 Ask a Travel Advisor: Workcations 125 Essentials for the Active, Conscious Wanderer

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WIN a Wellness Getaway!

Help us help you with your future wellness travels! Respond to our 2022 survey and you will be automatically entered to win one of the following prizes: 1. Any three-night Pathway experience for one person at Canyon Ranch in Tucson, Lenox or Woodside. Retail value $2,850-$4,125 5

2. A two-night stay for two at The Springs Resort in Pagosa Springs, Colorado, including access to 25 geothermal mineral pools. Value $1,000 3. A two-night Relax & Revive Wellness Escape for two at Art of Living Retreat Center in the Blue Ridge Mountains of North Carolina. Value $1,378 4. A two-night stay for two at Garden of the Gods, Colorado Springs, Colorado, including access to the fitness center & classes. Value $2,000 5. A gift bag from The Ranch Malibu, California including products such as the wellness resort’s latest cookbook. Value $250

Take the quick survey before June 30, 2022 wander-mag.com

WHILE WE ARE TRYING TO MAKE S E N S E O F T H I N G S , M AY WE LEARN TO MAKE PEACE WITH THINGS.

- MORGAN HARPER NICHOLS 7

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CONNECT TO CALM

IMAGE: © PRISCILLA DU PREEZ

PRACTICES TO EASE ANXIETY

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Most of us are familiar with the experience of being anxious: unsettled sensations in the belly, a quickened heart rate, shallow breathing, sweaty palms, looping fear-based thoughts, and other manifestations of worry are something we’ve all likely experienced at one time or another.

BY CHANTAL HOUDE 9

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his physiological state is a natural reaction to change or challenge and is a result of a shift in our autonomic nervous system to a sympathetic, or fight or flight, state that allows us to access stored energy and mobilizes us to act to overcome an obstacle. However, when stress and anxiety are chronic or overwhelming, they may begin to cause distortions in our behaviour and health. Without tools to manage and release stress, the chemicals and hormones that flood the body can create a feedback loop that intensifies anxiety even more over the long term. Left unchecked, anxiety can become a barrier to sound mental and physical health, achieving your goals, connecting with community, and even living your day-today life.

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Luckily, there are several ways you can practice processing stress and shift out of an anxious state in both the short and long term. With time and practice, you may find that you more often default to states of ease rather than fear, and your thoughts begin to be more intentional and supportive of the life you want to live, rather than detracting from it.

GET INTO YOUR BODY Body-based practices can reverse-engineer a more regulated state by gently nudging you from the activation that typically accompanies anxiety towards a socially engaged, adaptable, present, and regenerative state within your range of regulation. Gentle movement like a yoga asana practice can be a great starting point for practicing mindful presence with yourself and teaching your body to be regulated in various shapes and movements. It can also help start to unwind some of the physical tension in the body to create ease. The focus on pranayama, or breathwork, is another benefit of yoga practice and is a powerful tool that is accessible to everyone at any time. Taking a few slow, deep breaths can sometimes be enough to initiate a shift away from panic and unease. Inhaling through the nose, and then releasing the breath through your mouth is one option; you may also try lengthening your exhale – up to double the length of the inhale – as you breathe slowly through your nose. Sighs or yawns may also accompany the breath and can help release tension as well. Creating any vocalizations, including humming, singing, and chanting, are all great options and have the added benefit of creating tone in the vagus nerve. This ‘wandering’ nerve, the longest of the autonomic nervous system, is responsible for relaying information from the body to the brain. Supporting its health can create a sense of overall well-being.

IMAGE: © MADISON LAVERN

Tapping, shaking, dancing, somatic movement, walking, massage therapy, acupuncture, and other body-based practices can also help support nervous system health and reduce anxiety.

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FIND YOUR FLOW One of the best ways to manage anxiety over the long term is to practice what I consider to be the opposite: a state of being fully immersed in the present moment with what I am engaged in. Psychologist Mihály Csíkszentmihályi has characterized this as “flow state,” which he suggests can equate to more happiness, productivity and creativity when practiced regularly.

IMAGE: © MARCOS PAULO PRADO

Engaging in this state of being has allowed me to separate my Self from my thoughts of the past and future, and to observe them with greater impartiality. From this space, I can see when I am getting pulled into circular thinking and how these patterns move me further from my power to make healthy decisions for myself.

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There are endless ways to achieve a state of flow, and theoretically, it’s possible to experience it doing any activity. Csíkszentmihályi suggests that a certain level of skill and challenge must be involved, though not more than allows you to feel confident about engaging in the task. Any activity or hobby you enjoy that brings you into a focused state may have the power to tune you into the flow, including creative pursuits like drawing or reading, socializing with family or friends, or playing a sport or board game.

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IMAGES: (CLOCKWISE FROM TOP LEFT © BENJAMIN CHILD; © PRICILLA DU PREZE; © JOICE KELLY; © JAMIE FENN; © SANDIE CLARK; © PABLO ESCOBAR

GET OUTSIDE Luckily, there are plenty of opportunities to practice any of these suggestions at home or while travelling to reduce anxiety. The key to seeing the benefit is in doing them consistently, as a practice. Framing a new habit allows for selfcompassion, time, and curiosity, which are all key to diminishing anxiety.

Ecopsychology is a relatively new body of thought that considers the implications of the web of interdependence between humans, the rest of nature, all of life, and even the inner life of life on our individual and collective psyches and thus, our overall well-being. The health of the natural world is seen as a prerequisite for human health and vice versa, and it encourages cultivating a deeper personal relationship with the Earth to help heal the mental health crises many western cultures are experiencing.

If your anxiety ever feels unmanageable on your own, please know there is help available; you can reach out to a trusted friend or family member, a therapist or counsellor, or a telephone helpline in your area.

IMAGE: © MARCOS PAULO PRADO

Forest bathing, or Shinrin-yoku as it’s called in Japan, where physicians routinely recommend its practice, is the simple act of spending time in the forest. Being amongst the flora and fauna of the woods has proven to be beneficial for both physical and mental health, including anxiety.

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Chantal is a Yoga Alliance-certified 500-hour therapeutic yoga teacher. When she’s not travelling, she offers nourishing, trauma-informed classes in Ottawa, Ontario, that invite students to cultivate self-compassion while releasing tension and balancing the nervous system. Her systems-based teachings draw on elements of several yoga lineages learned from practice and from over 900 hours of teacher trainings around the world, as well as on principles of ecopsychology. Connect with her on Instagram @naturespacepractice.

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IMAGE: © RYAN WEST

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FINDING LOVE OVER WORRY

Kelley Wolf is a globally recognized certified life and personal development coach, author, speaker and spiritual thought leader. She is also the founder and CEO of coaching methodology FLOW - Finding Love Over Worry™. Kelley became a sought-after life coach to many high-profile clients, leaders of Fortune 100 companies, C-level executives, stay-at-home moms, small business owners, and nonprofits, among others looking to find more peace in their life. She uses FLOW in her practice to help hundreds of individuals and companies challenge their own thoughts and change their behaviour patterns. She is also formerly part of the cast on the groundbreaking hit MTV series, The Real World: New Orleans, as well as the winner of the Real World/Road Rules Challenge, an opportunity that led her to New York City where she met her husband, actor Scott Wolf. Outside of her coaching work, Kelley commits much of her time to philanthropy, having visited many nations globally to provide aid and care. She connected deeply to Africa during her travels, inspiring her to co-create The Chier Foundation in 2005. Her new book FLOW: Finding Love Over Worry: A Recipe for Living Joyfully is available now.

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Wander: We enjoyed your book immensely and identified with many of the stories. Thanks so much for taking the time to answer some of our questions. Kelley: I sincerely appreciate your kind words. Thank you. This is the first book we have encountered that really dives deeply into worry itself. We tell ourselves not to worry, but we worry anyway, and then we really don’t talk about worry and how damaging it is. How does one differentiate between worry and fear? I am on a mission to challenge the worry we are all experiencing so it doesn't become our main operating system. I love this question because it is at the heart of the FLOW method. In FLOW, we want to understand the difference between worry and fear. Fear is a gift and a guide. Fear will feel like an immediate sensation in your body. It is your brain and body working in tandem to keep you safe. Worry is the sneaky little bugger that likes to masquerade as helpful but is quite damaging. Worry shows up as ruminating thoughts, usually based on concerns about a negative outcome. When you are on the worry roller coaster, your body may feel an elevated sense of anxiety, that is certainly uncomfortable. Fear will show up as a full-body response to alert you to danger and typically comes and goes when the danger is no longer present. Worry sticks around, doing nothing but making you unhappy. We talk a lot about meditation here at Wander and definitely agree that many people are tired of hearing they should start! So we love your notion of perhaps “rebranding it” as Quiet Time and aiming for just five minutes of sitting. How did you find your way to transcendental meditation?

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I hear this! We are burnt out on the meditation mandate but whether we like it or not, it is a true game-changer. I am like most people; I find that a longer mediation practice is out of reach and then I don’t do it at all and then I feel like I failed. This is what happened when I was trained in Transcendental Meditation. I loved the practice, but I struggled to commit. Sound familiar? In my book, I offer different strategies to integrate meditation practices that are doable throughout your day. You may consider them more of a mindful practice, instead of classic meditation practice. The reason meditation is so beneficial is because it gives your brain (and body) a reprieve from the onslaught of incoming stimuli. We were not made to absorb the level of attention-grabbing content we are offered throughout the day. It falls to us to find a way to clean out the clutter. In the book, I use the metaphor of dirty dishes. You can absolutely leave the dishes in the sink; nothing will happen other than your irritation at looking at them and maybe a little stink. If you take 10 minutes to clean the dishes, you will feel exponentially better about your day. The same is true for meditation and cleaning out your mind throughout the day. Until we have a brain dishwasher, we have to roll up our sleeves. Anxiety is a topic that is gaining attention the world over. In your work, how often do you find anxious people are actually people pleasers? Interesting how people-pleasing is rooted in fear as well. You hit the nail on the head! Of course, you can have anxiety without being a people pleaser but you are likely TO have anxiety if you are a people pleaser. It is in the title: If your focus is on pleasing people then your focus is likely not on pleasing yourself first. I sound like my grandma, but you cannot pour from an empty cup. You can see where this would lead to chronic anxiety.

IMAGE: © PRICILLA DU PREEZ

WORRY STICKS AROUND, DOING NOTHING BUT MAKING YOU U N H A P P Y.

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In FLOW we focus on taking care of ourselves first so we can be of service to the world around us. The goal is service, the practice begins with putting your oxygen mask on first. On anxiety, you note that “...even as we live through the easiest of lifetimes, as measured by world violence and access to goods, services and modern medicine, we are unsatisfied and chronically anxious. We may fabricate danger when there is none.” Do you find that anxiety goes hand in hand with dissatisfaction? These two are part and parcel of the other. When we believe the answer lives outside of ourselves, we immediately drop into dissatisfaction and scarcity. If I don’t like my house and I begin to fixate on that dissatisfaction, I will see all the things that are wrong. The same is true in any category.

IMAGE: © FUU J

In the FLOW practice, we begin to see what we love. You may love the closet in the house that you don’t care for, focus on that to begin. This doesn’t mean you have to stay in the house you hate, it means you are driving the car of your peace. We want to stay conscious of what is taking us away from peace. Peace will always be driven by what you think and how you feel, not what you have or don’t have.

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IMAGE: © OMURDEN CENGIZ

You talked about your experience with a postpartum breakdown, a severe form of depression that is unfortunately still not discussed or shared enough. How can we support breaking this silence?

That would be a dream come true! We have talked about doing a joint project for years. He is my best friend and my co-pilot; I could not imagine a better day at work! Finally, we love how you included your beautiful recipes throughout the book. This isn’t a question, but we wanted our readers to have this gem of yours because it spoke to us: “I have a simple rule: People need to eat. No matter what. If someone is going through something, never say, “What do you need?” When someone is struggling, they don’t know what they need, but you do.”

When I was in the throes of PPD, it was the most terrifying time of my life. I am grateful I had access to therapy and a supportive partner. I cry for the women who are navigating that world without any information on how to get help. I believe it starts with things like this. I tell my story in the hopes that another woman will see that I am okay, and she will be okay. I am okay today. I made it through, and you can too.

Thank you! Bring food! That is my motto: when someone needs help, bring them food.

On a few occasions, I called a suicide hotline. It is free and it helps. There are free services you can find through a Google service and you must not be ashamed to make the call. I tell you that I called so you know we are all in this together. There is nothing broken when a woman suffers from PPD, it can happen to anyone and it WILL get better.

BUY THE BOOK book.flowbykelleywolf.com

Scott joined you on the podcast recently, and we found you have a powerful shared outlook. Any chance of writing a book together in future? 21

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HOW TO PLAN YOUR DREAM S A B B AT I C A L

IMAGE: © CASPAR RAE

(WITHOUT GOING BROKE)

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BY KEISHA BLAIR 22

After my husband died suddenly from a very rare and tragic illness, just eight weeks after I gave birth to my second child, I decided to do some soul searching. I had two young babies and was now grieving the loss of my husband at age 31. There wasn’t one singular moment that stands out but a series of prescient moments that gave birth to the idea that the answers to my questions would come after significant soul searching. I knew I would have to take a break from work for a while, and I would have to plan around that. I knew that I had to do this for my health and wellness and to chart a new path forward in life.

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IMAGE: © IRUII MELENTSOV

survey by recruiting firm Robert Half Canada found that 38 percent of Canadian HR managers planned to offer a leave of absence or sabbatical as a benefit in 2022. The result compared with a report in August 2020 that said 30 percent of Canadian HR managers would offer this kind of benefit in 2021. With record rates of mental health issues, depression and a loneliness epidemic stemming from COVID-19, if you are thinking about planning your dream sabbatical, I have some tips for you. The benefits of my sabbatical were life transforming. As I wrote in the new Holistic Wealth Expanded and Updated: 36 Life Lessons To Help You Recover From Disruption, Find Your Life Purpose and Achieve Financial Freedom, “A sabbatical can ignite your passions and help you find your true purpose in life, as it allows you the free time to explore creative endeavors and helps you to sort through your goals. A sabbatical helps you to take a break from the day-to-day routines and design the intentional life you want. It allows you to discover your unique talents and to seek your higher self through spiritual self-renewal (daily yoga, meditation, prayer), as it allows you to disconnect from your routine and encourages new lines of thinking and challenges you in new ways, by giving you the time to explore your inner thoughts and desires. Once your passions are ignited, it becomes easier to find success in whatever field you embark on”. wander-mag.com

IMAGE: © ANDREW COELHO

PLAN WELL IN ADVANCE I planned my sabbatical to Jamaica a year in advance. A one-year sabbatical abroad can mean a lot of logistical work, so planning ahead is critical. At the Institute on Holistic Wealth, we have a sabbatical planning course that’s available to everyone. I also train my Certified Holistic WealthTM Consultants to factor in sabbatical planning to their client’s Holistic Wealth Portfolio. Many things can go awry on a sabbatical abroad, so engage the help of someone who has done this successfully and has had life transforming results. Without proper planning, it’s possible to get into too much debt, spend unnecessarily and come back with few outcomes and success metrics fulfilled.

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IMAGE: © BROOKE CAGLE

DEFINE WHAT SUCCESS LOOKS LIKE TO YOU Of course, defining what success means to you is also critical and that’s also something I help clients with through coaching. With the Great Resignation wave and people making career transitions, this is also helpful in charting a new path forward. Holistic Wealth Expanded and Updated: 36 Life Lessons To Help You Recover From Disruption, Find Your Life Purpose and Achieve Financial Freedom offers great financial, emotional, and professional insights for people who are considering taking a sabbatical and how to tackle this momentous part of their life.

I focused on my own holistic healing and honing in on my passions, which also allowed me to find my life purpose. Once I was settled, I found meaning by helping others, developing my own recipes, meditating every day, tuning in to my own intuition and much more.

BUY THE BOOK Amazon.com wander-mag.com

IMAGE: © TOWFIQU BARBHUIYA

HAVE A “SABBATICAL FUND”

Keisha Blair is an award-winning, international bestselling author of Holistic Wealth: 32 Life Lessons to Help You Find Purpose, Prosperity and Happiness. Founder of the Holistic Wealth Movement and the Institute on Holistic Wealth, and host of the Holistic Wealth podcast, Keisha has been profiled in the New York Times, Real Simple Magazine, Forbes, the Harvard Business Review, and Essence Magazine. Her viral article “My Husband Died At Age 34. Here Are 40 Life Lessons I Learned From It” was viewed by more than 50 million people globally.

Call this pot of funds your “sabbatical fund” and set up a budget and a way to build it up to a figure that can sustain you. If you are thinking about renting your home and car while you are away, start planning for that and think about how you will manage any assets (like real estate) and business responsibilities while you are away. I would advise anyone considering a sabbatical to take my free quiz at instituteonholisticwealth.com/take-the-quiz to identify your financial identity before you start planning. It will help you become more self-aware to plan ahead in a way that’s authentic to you.

Visit her at keishablair.com 27

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1 0 WAY S T O H YG G E

IMAGE: © TABITHA TURNER

IN SPRING & SUMMER

BY JILL KANTOR & LISA KROFT,

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CO-FOUNDERS, HYGGE IN A BOX

While we don’t come from Scandinavia, we are Canadians living in Winnipeg, Manitoba, known as one of the coldest provinces – in fact, it's one of the coldest major cities in North America. Because of this, we understand what it means to fully enjoy the warmer spring and summer months while we can. Hygge (hue-gah) is the Danish concept of feeling cozy, content and an everyday togetherness that is often associated with the wintertime. That said, Meik Wiking says in The Little Book of Hygge, “hygge is the pursuit of everyday happiness – and that means summer just as much as winter.” Wiking says you can experience it in the summertime by “making use of the sun and the warmth of nature.” Hygge is possible any time of the year, anywhere on earth. Spring and summer are no exception to the rule. But instead of cozy sweaters and flickering candles, spring and summer hygge means enjoying the great outdoors. Whether it's paddling in a nearby lake, a laid-back BBQ with friends or toasting marshmallows on a campfire, this is the time for creating memories and enjoying the warm evenings under the starlight sky.

IMAGE: © MOJO MOVIES

The best part of spring and summer hygge? So many hyggeligt (hue-gah-li) activities can be enjoyed for free! A joyful day at the beach while hunting for shells, sea glass and driftwood; a glass of wine on the dock; reading a book in the sunshine while swaying lazily in a hammock.

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IMAGE: © SIXTEEN MILES OUT

10 IDEAS FOR BRINGING MORE HYGGE INTO YOUR LIFE IN THE WARMER MONTHS 1. DINE OUTDOORS AS OFTEN AS YOU CAN.

2. START A VEGETABLE OR HERB GARDEN.

Meet friends in the park for a picnic or set a hygge-inspired dining table in your yard with flowers and plenty of candles. Prepare your food on wooden charcuterie boards and use stemless wine glasses for your wine (plastic cups are not hygge!). It takes a little more preparation, but it makes the overall experience more special.

There’s something so hygge about growing your own food and knowing that it will be sustainable and delicious. If you don’t have the space, start with a small herb garden by a sunny windowsill or balcony, and enjoy the excitement as you watch them grow.

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IMAGES: (CLOCKEWISE TOP LEFT) © ANNE PREEBLE; © DEREK SUTTON; © ANNEMARIE GRUDEN

3. VISIT A FARMER'S MARKET.

5. OUTDOOR MOVIE NIGHT.

Look for items like local produce, eggs, cheese, baked goods, honey, vintage goods, crafts, and bouquets of flowers. Supporting those at farmer’s markets is hygge because it is all about the experience, and you can find products that are in season and ethically produced.

Get a projector and screen, invite some friends, make popcorn, bring out cozy blankets, hang plenty of fairy lights and turn on some of the classics. Make hot cocoa for when the air turns cool. HYGGE IS ABOUT SLOWING DOWN, BEING MINDFUL AND FEELING HAPPY FROM THE INSIDE OUT. SUBSCRIBE TO THE QUARTERLY HYGGE IN A BOX AND BRING MORE HYGGE INTO YOUR LIFE EVERY SEASON!

4. GO BERRY PICKING AND MAKE DELICIOUS JAM. Making homemade jam is one of the best hygge ideas as it is a great way to use summer berries. Better yet, build a bonfire and make some traditional Snobrød which is a Danish campfire bread on a stick.

VISIT HYGGEINABOX.CA 31

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IMAGES: (CLOCKEWISE TOP LEFT) © JESSE GARDNER; © CHRISTOPHER BURNS: © RANDY FATH

6. ENJOY THE VIEW. Get up at the crack of dawn to watch the sunrise while opening your windows to let the fresh air breeze in. Sit on the deck or patio and watch the sunset with a cocktail or fruit-infused sparkling water in hand. Enjoy the warmth against your skin.

7. SPEND A LOT OF TIME IN NATURE. Enjoy plenty of forest hikes, walks, or strolls along the beach. Be sure to leave your technology behind and just be in nature. Pay careful attention to the sights, sounds and smells around you. You can have some of your greatest hygge moments in nature whether alone or with others. wander-mag.com

8. DON’T FORGET TO SET UP YOUR OUTDOOR HYGGEKROG. If you have an outside space, whether a garden, patio, balcony, or front porch, transform it into a summer hyggekrog! This is a cozy nook where you can curl up in a chair with a beverage and enjoy the view. Fairy lights, blankets, pillows, and lanterns are hygge additions to any outside space. Perhaps treat yourself to a hammock as there’s something special about being able to lie in a hammock while gently swaying under a hot sun or star-filled sky.

9. GO ON A ROAD TRIP AND GO CAMPING. Camping must be one of the most hygge things that you can do in the summertime! So pack a tent, gather a group of friends or family and go camping somewhere new. Have fun playing games and laughing around a bonfire and waking up surrounded by nature and the sound of birds chirping.

10. PERHAPS RENTING A CABIN IS MORE YOUR STYLE.

IMAGE: © PARS SAHIN

Scandinavians love going to a cabin, not only in winter but in summer too! Getting into nature is one of the most beloved Scandinavian traditions and renting a cabin in the woods is one way to feel all hyggeligt.

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IMAGE: © JAX

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H OW PA R R OTS TA U G H T M E I N N E R PEACE

I’M UP AT 4:30 AM TO VOLUNTEER AT AN ECOLOGICAL STATION IN THE COSTA RICAN RAINFOREST.

Theo and I are headed on a macaw survey, which consists entirely of sitting down and counting parrots. Our destination is the nearest town: San Francisco, accessible only by canoe.

We are looking for Great Green macaws, a parrot endemic to Latin America. They have a green body and dazzling tail feathers. In Costa Rica, they are critically endangered, with an estimated population of only a few hundred. The almendro trees they nest in have been felled to make way for logging and crops like bananas. For these human needs, they have lost around 90% of their habitat.

As the canoe glides across placid water, the roar of a howler monkey reverberates all around. A heron is perched on a log, dreaming of fish. Arriving at an abandoned hotel, minutes later, three mongrels greet us, who usually bark to announce intruders. However, on this fragile morning, they respect the silence.

On the riverside we have an open sky, giving us a better chance of spotting a macaw. Looking for them, however, is not an active process. We don’t have camera traps, just a pair of binoculars and plastic chairs to sit on. For the next four hours. Phones are banned. No stimulation and nothing to do.

Our journey spans coconut-covered beaches and crosses webs of tree roots. The sky is unfolding in layers. Blackness drips into baby blue, then yellow, green, and an intoxicating orange horizon. Jupiter and Saturn shine down on us, the last trace of nighttime.

The beginning is the hardest. I am like an encaged pigeon, squirming in my seat. The minutes drag on, and my surroundings refuse to entertain me. The trees stand still. The river flows, in the same unoriginal manner it has been for thirty minutes. I am lost in thought: planning, reminiscing, fantasizing about the future.

San Francisco is a ramshackle town of tin roofs and wooden fences, with the occasional mural of a turtle. Cockerels and stray dogs stir in the golden light, but there is no one to be seen. We reach a dock overlooking a wide river that connects canals to the ocean. 35

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IMAGE: © SAMUEL CHARRON

Strangely, the thought never occurs to me to talk to Theo until then, so I open up to him. I learn about his passions. We both adore nature and aspire to save it. We have more in common than I realize, but we had not had the time to discuss it. An acquaintance becomes a friend. The minutes are moving faster now, and I notice a shift. My mind is smoothing out. Three more hours doesn’t seem so bad. My energy has shifted from the restless tempo I sat down with to the rhythms of my environment. I listen to the flow of the tides and feel the wind in my hair. Suddenly, the world is invigorating. Then, the impossible happens. The air is assaulted by a piercing “RAAAK,” the unmistakable call of a macaw. We spring into action, binoculars aimed, and there they are. Two glorious green beauties fly in unison, like a royal procession, returning to declare their sovereignty over the rainforest. They fly high and mighty, blue wings flapping frantically. Just as we expect them to fly past, they turn, and land in the tree beside us! wander-mag.com

The child-like wonder one feels when seeing a wild animal is unique. You can’t help but grin like an idiot. The Macaws bicker like brothers, fighting over nothing at all. They scratch and scrape and spin and squawk while hanging upside down. They are the most ridiculous and wonderful animals I have ever seen. The Macaws eventually leave, but the warm glow we feel stays with us for a while after. The peace of the stillness and the joy of the sighting combine into a deep satisfaction with the world and our place in it. Theo and I have shared a special experience. I realize that if you stop rushing around, you can deeply connect with your environment. To recreate the calm I felt that day, I practise the 'do nothing' meditation. Try it yourself. Set a timer for ten minutes, sit down somewhere comfortable, and just do absolutely nothing. Breathe, think your thoughts, feel your body, but there's no need to try at all.

IMAGE: © ZDENEK MACHACEK

What struck me when I did this was how restless I was, and how easily my thoughts controlled me. I would think of ten different tasks to do just as an excuse to get up. The truth is, I found my own company intolerable. But as time went on, I became more comfortable with myself. When you do nothing, you realize how much noise there is beneath the surface, and noticing this relieves some of that burden. In a rapid society, with the Gods of TikTok and Snapchat commanding your attention, it is a superpower to be still. When you are waiting in line or on a bus, you won’t reach for your phone, and you can see the world instead. You might notice some beautiful scenery, or talk to a stranger. Henry Edward Small is a freelance writer from Oxford, England. He writes about the relationship between nature and human wellbeing. He also discusses conservation and philosophy and loves travelling and cooking vegetarian food. He currently lives in the French Alps.

Without the discomfort of doing nothing, I never would have appreciated that day in Costa Rica, and would not have gotten so close to Theo. Survive the initial boredom of stillness, and there is peace on the other side.

Read more of Henry’s stories at henryedwardsmall.com. 37

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IMAGE: © WENDY ALANA PHOTOGRAPHY

THE BEAUTY BARN PROJECT

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Entering The Beauty Barn boutique spa feels as welcoming as owner Corrie Gallant’s radiant smile. Located in smalltown Ontario, Canada, in a country setting, this unique space—it was literally a barn lovingly converted by Corrie and her husband, Mark—is quiet, peaceful, and feminine.

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he spa’s outdoor space features bunkies for stays and private treatments, a labyrinth for contemplation, and an ample deck space for yoga and events – which brings us to Beauty Barn’s “Awakening to Better Beauty” story. Corrie trained in Oncology Esthetics with industry leader Morag Currin (read our interview in the sidebar) and is a licensed Medical Oncologist Esthetician. Passionate about safer beauty, she was invited to Washington to attend private meetings with Congress members to speak on product regulations for the beauty industry. Many mainstream product ingredients can be toxic to those experiencing cancer and related treatment protocols.

The Beauty Barn invited these women to join them for a complimentary pampering spa day using safe products approved for people who are hormonally compromised. Pre-2020, the event offered beauty, hair, make-up, wigs and manicure services. During the pandemic, they shifted to internal wellness with yoga, breathwork, reiki, and reflexology, which worked so well that future events will combine the modalities.

You might be familiar with the "Look Good Feel Better” program from the inserts in women’s magazines over the past 30 years. Sponsored by major cosmetic, beauty and personal care brands like Proctor and Gamble, Unilever, and Estee Lauder, LGFB holds workshops led by trained cosmetic advisors and hair alternative specialists where women with cancer can learn how to manage the appearance-related impacts of cancer and its treatment.

Volunteer photographers were on hand to capture the moments, many joyful, some tearful, all emotional.

Corrie volunteered her time for these workshops for many years but felt the brand involvement was becoming increasingly stringent, where certain cosmetic lines (the brands donate the product) were the only ones allowed to be used, regardless of whether they were best for the client’s skin or needs. So she sought to do something herself. And do something she did. She rounded up volunteers, photographers and other local businesses and founded the ‘Awakening to Better Beauty’ event in 2014. The spa invited the local community and oncology department nursing staff to nominate a friend or loved one going through cancer treatment. The response was overwhelming (and as they had to cap attendance it was hard to turn anyone away).

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“It’s about the whole person, reducing stress. No guilt, just let me do this for you,” says Corrie. “It takes a village to pull together such a special event. I like to think that the ladies are able to forget about the stressors of treatment just for one day. We want to create an event that allows these ladies to focus on nurturing themselves by experiencing a day of fun, laughter, indulgence and memories.” The Beauty Barn will host their private 2022 event during World Wellness Weekend (Corrie is the WWW ambassador for Brantford & Brant County, Canada). They have also been at work with plans to expand this incredible event concept to other spas that offer oncology esthetics. If you are or know of a clean beauty spa that would like to get involved, please visit thebeautybarnspa.com/ awakening-to-better-beauty-event or email Corrie directly at corrie@thebeautybarnspa.com. All event images are courtesy of volunteer photographers who generously donated their time: • Freckleface Photography • Bre Photography • Box Photography • Delicate Impressions Photography

WITHOUT CANCER, I W O U L D N E V E R H AV E KNOWN MY INNER COURAGE. N O R W O U L D I H AV E M E T SOME OF THE NICEST CARING PEOPLE, WILLING TO GIVE OF THEIR TIME AND THEIR C O M PA S S I O N . I N S O M E WAY S , MY LIFE IS MUCH BETTER. C A N C E R H A S TA U G H T ME TO LIVE. I WA S V E R Y B L E S S E D TO H AV E B E E N C H O S E N TO PA R T I C I PAT E I N T H I S A M A Z I N G E V E N T. N OT O N LY WA S I T A F A B U L O U S PA M P E R I N G D AY I T A L S O ALLOWED ME TO TURN MY WORRIES OFF AND MEET OT H E R WO M E N T H AT H A D O R WERE GOING THROUGH THEIR OW N J O U R N E YS . AWA K E N I N G TO A B E T T E R B E A U T Y WA S A N U P L I F T I N G E V E N T T H AT M A D E YO U R E A L I Z E T H AT YOU ARE NOT ALONE. J U DY P O RT E R

IMAGES: © BEAUTY BARN SPA

AWA K E N I N G TO B E T T E R B E A U T Y E V E N T G U E S T

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IMAGE: © BEAUTY BARN SPA

ONCOLOGY ESTHETICS 101 AN INTERVIEW WITH MÓRAG CURRIN Mórag Currin, Founder, International Director and Educator of Oncology Training International (OTI), pioneered the only Oncology Aesthetics® certification for salon/spa professionals to be inclusive of cancer and has set the standard in many countries since, including her home country of South Africa. She is the author of "Oncology Esthetics: A Practitioner’s Guide" and "Health Challenged Skin: The Estheticians’ Desk Reference." Going beyond the world of aesthetics, Mórag also reaches those suffering from various health challenges through Equine Facilitated Wellness.

Wander: What was the impetus for your creation of oncology esthetics?

At the time, I was working at a laboratory that manufactures skin care products. Many, many estheticians used to call the lab and ask what ingredients and products could safely be used on people undergoing active chemotherapy or radiation therapy?

Mórag: The salon/spa industry schools have been teaching (and some still do) that providing services to cancer survivors is contraindicated. Why? The myth is that “massaging a person with cancer will spread the cancer.”

Is Oncology Training International™ (OTI) the only one of its kind in the industry?

This is mostly based on ignorance as in recent years there are hundreds of studies that clearly indicate that massage cannot spread cancer since it is a mutation in the DNA of the cell itself.

Oncology Training International is the pioneer of Oncology Aesthetics. We started in 2007, and training began in 2008. Today, a few similar organizations exist, including Wellness for Cancer, which was started by one of my students using OTI material. 43

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How did the spa and personal care industry tend to deal with clients who had cancer previously? Were they simply refused service/treatment?

What are the main barriers or concerns you hear from spas and salons around becoming trained and offering services to people living with cancer?

Yes – or they ignored the fact the client had cancer and proceeded as usual. Intuitive estheticians would have communicated with the cancer survivor and between the two of them, they would have discussed and possibly done safe modifications, but for the most part, many spas saw this as an added liability without exploring what modifications can be made.

Liability, mainly, or – and this may blow you away – estheticians will say they don't want to work on sick people! Many people with cancer do not want to be defined by their diagnosis or disease. Many do not want to be called or considered 'sick.'

Cancer survivors need estheticians more than ever; cancer treatment is invasive, so spa services should be noninvasive. Cancer treatments can mess up a person emotionally and physically. If we are adequately trained, have empathy and care about the client, we need to communicate with them and modify their service so it is still highly beneficial but safe, even if it means temporarily modifying and only using gentle, short services. When the person has completed treatment, and they start to recover emotionally and physically and as their body starts to regain its normality, then one can explore being more aggressive with spa services. How many have been trained in Oncology Esthetics by OTI? Approximately 11,000 to date.

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What is important for our industry to learn is not to 'lump' cancer survivors into one group. Some cancer survivors might have surgery, and they are considered “cancerfree.” Others may have metastatic cancer but could live for another 30 years. Some cancer survivors have slowgrowing/non-aggressive cancers, so they require minimal monitoring and taking low-dose medications, therefore having fewer side effects. Others may have aggressive cancers requiring constant monitoring with aggressive treatment and many side effects. Just because the client says “cancer,” the spa and estheticians should not just stop in their tracks but take the time to see where the client is before making a rash decision to say no. Equine therapy is something we love to talk about here at Wander! Can you tell us a bit about Being Among Horses? We find people instantly relax when they come to our farm. We have a fairy (for kids) or nature trail where we have sit spots to be aware of sounds, a labyrinth, yoga and meditation areas, and with some groups, mental health professionals offering art therapy, movement, and equine therapy. 44

WE SHOULD ENJOY F O O D A N D H AV E FUN. IT IS ONE OF THE SIMPLEST AND NICEST PLEASURES IN LIFE.

IMAGE: © MAE MU, UNSPLASH

IMAGE: © TANGERINE NEWT

JULIA CHILD

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FOOD FOR THOUGHT

IMAGE: © LE MONASTÈRE DES AUGUSTINES

D I S C OV E R I N G M I N D F U L E AT I N G AT L E M O N A S T È R E D E S A U G U S T I N E S

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BY KRISTINA SMITH 46

Think back to your last meal. Do you remember what was on your mind when you took that first bite? If you’re like me, you’d want to say the smell and texture of the food, the gratitude you felt, the very essence of being nourished. But if you’re also like me, in reality, it was more like the next thing you needed to check off your to-do list, the dishes piled up, the email you forgot to respond to. Could the Mindful Eating approach at Le Monastère des Augustines in Quebec, Canada, be the reset I needed?

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IMAGE: © LE MONASTÈRE DES AUGUSTINES

A RICH HISTORY

A MINDFUL APPROACH

Located in the heart of bustling Quebec City, the monstery represents nearly 400 years of history. The Augustinian Sisters were a small community of nuns who settled here in 1639 to care for the bodies and souls of those living in “New France.” This was the birthplace of modern healthcare in North America.

Le Monastère today carries on the Sisters’ mission and vision based on the four pillars of health: physical, mental, emotional, and spiritual wellness. They are all in relationship and therefore must be in balance to thrive.

The monastery was endowed by the Sisters to the people of Quebec in 2013, an extraordinary gift consisting of a heritage building dating back to the 17th century, as well as some 50,000 artifacts and one kilometre of archives. Following major renovations, Le Monastère opened its doors as a non-profit organization in 2015 with a cultural, wellness tourism, and social mission (to provide support and respite to those who care for others). The feelings one experiences inside its walls are hard to describe. It is at once both old and new, with sloping, creaking staircases and modern glass enclosures. It is soulful, inviting contemplation. It is entirely secular, and yet the spirit of its history speaks to something deep inside, with reverence, respect, and knowing. You slow down to its pace. Within these solid walls, witness to almost four hundred years of service, you feel the sacred.

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Mindful, or conscious, eating speaks to all aspects of wellness and is the cornerstone of Le Monastère’s philosophy of food. Eating in a state of relaxation, slowly, without rushing, and without guilt (nothing is “good” or “bad”). Being kind to ourselves. After all, how you do one thing is how you do everything. Le Vivoir, a relaxation and mindful eating space for the guests of Le Monastère, was inaugurated on March 23, 2022. The restaurant’s Mindful Eating guide, available to peruse with your meal, rightly points out, “For years, we’ve been battling a double standard when it comes to food. On the one hand, social media bombards us with an endless stream of diet trends. On the other hand, our newsfeeds are filled with foodies prompting an overwhelming array of decadent meals. How can we possibly find a balance…in this world of excess and extremes?” The answer, in a nutshell, is mindfulness. Connecting with your own instincts, paying attention to how you are feeling inside. Observing, being in the moment. Not rushing. When you eat mindfully, you feel your hunger, you truly taste your food, you savour its nourishment, and you notice your satiety. 48

IMAGE: © LE MONASTÈRE DES AUGUSTINES

WELLNESS IS ALWAYS ON THE MENU expertise of food and plants to speed the recovery of those in their care, the focus is on fresh, seasonal products, mostly local and organic.

The restaurant’s vibe is peaceful, welcoming, and pleasurable. Conversations are quiet, broken up by occasional laughter (breakfast is in silence in keeping with the monastery’s traditions).

Supplier relationships are carefully chosen and cultivated; in fact, Executive Chef Christophe Penny co-founded a local food co-op program (Le PRÉ) in 2017 to connect local producers with restaurant operators in the region for short supply chains (with no intermediaries) and exceptional fresh products.

A beautiful vertical garden wall of plants purifies the air while a counter garden provides fresh sprouts for the restaurant's dishes. Flexibility and diversity are forefront at Le Vivoir (and its sister take-out counter), offering a wide array of mains and side dishes that guests can combine according to personal preferences, dietary restrictions, hunger, or values.

I was able to chat with chef Derek McCann whose passion for bold, clean food, and experimentation was contagious. The food is truly beautiful, the presentation being just as important as the preparation, which is done in ways that preserve nutrients.

Inspired by the Augustinian Sisters who began cooking here centuries ago who, as healers and apothecaries, used their

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“LET FOOD BE THY MEDICINE.” HIPPOCRATES

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IMAGE: © LE MONASTÈRE DES AUGUSTINES

The kitchen here does a lot of slow and sous-vide cooking to minimize vitamin loss. The salad bar is bountiful with raw foods, sprouts, nuts and seeds along with incredible fresh soups, prepared salads and breads (I fell in love with ghee here and will never go back to regular butter!). The menu choices are always evolving, focusing on seasonal variations, with vegetarian mains (the butter tofu was superb), locally-caught fish, and meat from free-range animals raised humanely. You may be surprised to learn the menu is not vegan or vegetarian (they have coffee as well, which is pretty much contraband at many wellness centres). But again, the philosophy is on choice, not restriction, dogma, or judgement. But rest assured, if you are vegan, or plant-based, or gluten- or dairy-free, there is an incredible selection for all here, including a variety of beverages, alcoholic and non.

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HOW CAN YOU START TO EAT MORE MINDFULLY? Advice gleaned from my experience at Le Monastère for fostering your own practice: • Notice your hunger • Observe the ingredients and be come aware of their origin, smell, and colour • Look at your plate before eating, pausing to feel gratitude for all who made your meal possible • Eat slowly, noticing the taste and texture, and whether you enjoy them • Become aware of your feelings as you eat; connect within • Paying attention to how your body feels as you digest – are you feeling energized, nourished, bloated, too full?

IMAGES: © LE MONASTÈRE DES AUGUSTINES

ROOTED IN CENTURIES OF HOSPITALITY The health benefits of eating mindfully align with the values of the Augustinian Sisters, who devoted their lives to caring for the sick in what we would now call a holistic approach to healthcare. They maintained huge gardens near the monastery to feed both themselves and those under their care, cultivating orchards, a variety of vegetables, walnut trees, herbs, and medicinal plants for the apothecary as well as keeping bees. From their arrival, these devoted women embraced a healthy lifestyle that was in harmony with nature and the environment, with the responsible use of resources. My takeaway? Since returning, I have consciously incorporated mindful eating into my daily life. I have experienced much better digestion, less guilt and more ease when making choices, and a more grateful mindset overall. You don’t need to visit Le Monastère to find mindful eating, but you may just find yourself here.

AN ADVENTURE WITHIN Rest and rejuvenation – words that truly mean something here. In the morning, a contemplative walk is offered in the surrounding streets steeped in history. Late afternoon, gentle yoga and breathwork allow the chance to refocus before transitioning to evening. Health consultations and body treatments complete the experience here with a spirit of kindness and compassion. [We Recommend] 1639 Massage In honour of the first Augustinian Sisters who came to Québec in 1639 is a massage treatment featuring the signature 1639 Whipped Shea Butter. A full-body relaxation session to soothe tension and muscle pain, you just might doze off! Extend the experience at home with the shea butter, with a scent that conjures the tranquillity of Le Monastère.

Visit monastere.ca to plan your experience.

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IMAGE: © MOUNTAIN ROSE HERBS

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FIRE CIDER, A HISTORY (AND HOW TO MAKE YOUR OWN!)

Fire cider is a staple in the pantries of herbalists around the world. Invented by Rosemary Gladstar and her students in 1979, the herbal preparation is as common as elderberry syrup or calendula salve to those who walk the path of natural wellness. It is supportive of the immune and digestive systems and provides warmth and circulation to the belly. The golden liquid is one of the handiest elixirs to have in your wellness kit. “Like most herbal recipes, it wasn’t fully original but rather was based on several other old folk remedies,” Gladstar recounts, “I added my own touches, a few new herbs, a little something hot, and a little honey for sweetness. When my students and I strained and tasted that first batch of herb-infused vinegar several weeks later, a perfect merging of flavors exploded in our mouths. We knew we had created a winner, which we promptly and proudly dubbed fire cider.” And so, fire cider was born unto a small group of herbalists and it rippled like wildfire from there. A few decades and many variations later, interest in the recipe continues to increase. It’s accessible, tasty, functional, and fun to make. And while suitable for the sprouting herbalists, many professional herbalists and holistic practitioners reach for this faithful fiery preparation, year after year. Here are two time-tested recipes that the Mountain Rose Herbs team has used for decades. Hopefully, these recipes will ignite a passion for natural paths to health and further herbal exploration.

BY JESSICKA NEBESNI OF MOUNTAIN ROSE HERBS 55

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CLASSIC FIRE CIDER RECIPE Makes about a quart. INGREDIENTS • 1 medium organic onion, chopped • 10 cloves of organic garlic, crushed or chopped • 2 organic jalapeño peppers, chopped • Zest and juice from 1 organic lemon • ½ cup fresh grated organic ginger root (or organic ginger root powder) • ½ cup fresh grated organic horseradish root (or organic horseradish powder) • 1 Tbsp. fresh grated organic turmeric root (or organic turmeric powder) • ¼ tsp. organic cayenne powder • 2 Tbsp. dried rosemary leaves • organic apple cider vinegar • ¼ cup raw, local honey, or to taste DIRECTIONS Place prepared roots, fruits, and herbs in a quart-sized glass jar. Pour the apple cider vinegar into the jar until all of the ingredients are covered and the vinegar reaches the jar's top. If using a plastic lid, place lid on jar. If using a metal lid, place a piece of parchment paper underneath the metal lid to avoid the metal getting corroded, then screw lid on jar. Shake well. Store in a dark, cool place for a month and shake daily. After one month, use cheesecloth to strain out the pulp, pouring the vinegar into a clean jar. Be sure to squeeze as much of the liquid as you can from the pulp while straining. Stir in the honey until thoroughly incorporated. Taste your cider and add more honey until you reach the desired sweetness. IMAGE: © MOUNTAIN ROSE HERBS

Store in a cool, dark, dry place (or fridge) until gone. Enjoy daily or at the first signs of the sniffles.

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IMAGE: © MOUNTAIN ROSE HERBS

TIP P R O re ciders e in re tim ical fi

SPEEDY FIRE CIDER RECIPE WITH DRIED INGREDIENTS Makes about 1 quart.

Typ r mo this nth o e found o m e. W ick after ire a requ before us k r ty of a bit the ja had plen 'd like it t u e n recip eks. If yo to ferme e e w u just 2 er, contin eeks. w g stron r 2 more fo

• 2 tsp. organic astragalus root powder (or a few astragalus root slices) • 1 tsp. dried organic orange peel • 4 organic star anise pods • 4 organic whole bird’s eye chilis • About 4 cups raw apple cider vinegar • ¼ cup raw, local honey, or to taste

INGREDIENTS • ¼ cup organic horseradish root powder • ¼ cup organic ginger root powder • ¼ cup dried organic minced onion • 2 Tbsp. dried organic rosemary leaf • 1 Tbsp. organic turmeric root powder • 3 tsp. organic garlic powder • 2 tsp. organic black peppercorns

DIRECTIONS Place all herbs and spices in a quart-sized glass jar and fill with apple cider vinegar until all ingredients are covered and the vinegar reaches the jar’s top. If using a plastic lid, place lid on jar. If using a metal lid, place a piece of parchment paper underneath the metal lid to avoid the metal getting corroded, then screw lid on jar. Shake well. Store in a cool, dark, dry place for 2 weeks. Remember to shake daily. If it's got the kick you're seeking after 2 weeks, strain the ingredients through cheesecloth and pour the vinegar into a sterilized glass jar for storage. Squeeze out the cheesecloth to get every last drop of the liquid. Stir in the honey until thoroughly incorporated. Taste your cider and add more honey until you reach the desired sweetness. Store in a cool, dark, dry place (or fridge) until gone. Enjoy daily or at the first signs of the sniffles.

There are so many interesting and unique variations of fire cider to explore. In fact, Rosemary Gladstar published a whole book on the topic called Fire Cider! 101 Zesty Recipes for Health-Boosting Remedies Made with Apple Cider Vinegar, which we highly recommend. And for those who would prefer to try fire cider before making it, Mountain Rose Herbs also offers two types of small-batch organic fire ciders. Visit mountainroseherbs.com 57

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IMAGE: © MOUNTAIN ROSE HERBS

GOOD FOR YOUR GUT

If you have gut health issues, you’ve definitely wondered, “What should I eat?” Meet your brand new friend: Good for Your Gut: A Plant-Based Digestive Health Guide and Nourishing Recipes for Living Well. Written by registered dietitian and bestselling author of Eat More Plants, Desiree Nielsen, this guidebook was made for you. The Pumpkin Oat Pancakes and Lentil Niçoise offer glutenfree and low FODMAP recipes to support those with IBS, intense bloating or gluten intolerance and celiac disease to Heal the gut. And the Curried White Bean Dip, and Mango with Salted Coconut Cream are gluten-free and easy-todigest recipes for the most irritated guts, helping to Soothe and help those dealing with significant digestive issues to build up a tolerance to plant-based eating.

Understanding how our gut impacts our overall wellbeing has grown to the point that better digestive health is essential for everyone—not just for those with digestive conditions. In Good for Your Gut, you’ll learn how to fuel gut health with anti-inflammatory plant-based foods and lifestyle strategies for a holistic approach to health and wellness. Featuring more than ninety illustrated, plant-based recipes created to protect, heal, or soothe your gut, Good for Your Gut explains the gut health and mind-body connection and offers strategies to heal your gut when it’s imbalanced. The recipes are packed with flavour and delicious to eat (even if you don’t suffer from digestive distress).

The book also offers foundational principles of good gut health: how the gut works, everyday gut issues such as constipation and reflux and how best to handle them, and Desiree’s own core nutrition philosophy and what the science says about how to eat to protect your gut. She deep dives into therapeutic lifestyle and nutrition as well–the gut microbiome and gut-brain connection, common digestive conditions, and low-FODMAP dietary guidelines and how you can put these into practice if you’re suffering.

Recipes are divided into Protect, Heal, and Soothe categories to address three core areas of digestive help. For example, the Creamy Mushroom Lentil Toast and Cherry Pie Nice Cream are high in fibre and/or fermentable FODMAPs to support elimination and a healthy microbiome to Protect the gut.

To whet your appetite, Desiree has generously shared four of her recipes with us. We guarantee you’ll love each and every one! 59

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A WELL-FUNCTIONING GUT MEANS A HEALTHY BODY AND A HEALTHY LIFE.

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CHICKPEA OMELETTE WITH CURRIED SWEET POTATO AND SPINACH Serves 4 When I was transitioning to a plant-based diet, dairy substitutes came easy to me, but I could not figure out how to recreate my favourite egg-based dishes. Then some genius figured out that chickpea flour—a staple in many South Asian kitchens— would work. Chickpea flour offers filling protein and plenty of minerals to make it a truly nutritious substitute. This omelette is one of my favourite breakfasts and it also transitions into a terrific dinner. Once you master it, you can stuff this omelette with any of your favourite fillings—from spinach and tofu feta cheese to roasted red peppers and onions.

ROASTED VEGETABLES 1 large sweet potato, scrubbed and chopped into ¾-inch cubes (about 3 cups) ½ red onion, thinly sliced into half moons 1 Tbsp + 1 tsp avocado oil, divided, plus more for the pan ¾ tsp curry powder, divided ¼ tsp garam masala ¼ tsp salt, plus more for seasoning 4 cups packed baby spinach CHICKPEA OMELETTE 1 cup chickpea ﬂour ¾ tsp salt ¼ tsp baking powder ¼ tsp ground turmeric 1¼ cups water

Tip: You can make these omelettes ahead of time, which makes them great for meal prep. Keep the roasted vegetable mixture separately in an airtight container in the fridge. Store the omelettes, separated by parchment paper to avoid sticking, in a large airtight plastic bag in the fridge for up to 3 days. Reheat the omelettes in a nonstick skillet, covered, for a minute or so. 1. Roast the vegetables: Preheat the oven to 400°F. Line a baking sheet with parchment paper. 2. In a medium bowl, toss the sweet potato and red onion with 1 Tbsp of the avocado oil, ½ tsp of the curry powder, garam masala, and salt. Spread the vegetable mixture onto the prepared baking sheet, ensuring that the red onion is not close to the edges of the sheet to avoid burning. Roast until the sweet potato is fork-tender, 23 to 25 minutes. 3. Toss the spinach in the same bowl with the remaining 1 tsp avocado oil and ¼ tsp curry powder, and a pinch of salt. Place the spinach on top of the vegetable mixture and roast for 2 minutes more to wilt the spinach. 4. Make the chickpea omelette: In a medium bowl, whisk together the chickpea flour, salt, baking powder, and turmeric. Whisk in the water and let sit for 10 minutes to hydrate the flour. 5. Heat a medium nonstick skillet over medium heat and brush with a bit of avocado oil. When the oil is hot, pour ⅓ cup of the batter into the pan. (You should hear it sizzle. If the pan is not hot enough, it might be harder to flip the omelette.) Cook for about 1 minute. You’ll see little bubbles on the surface, and it should look dry. Carefully run a spatula under the edges of the omelette, flip, and cook for 30 seconds. Transfer the omelette to a rack lined with parchment paper or keep warm in the oven. Cook the remaining 3 omelettes. 6. To serve, divide the roasted vegetables among the omelettes along one side and fold over. 61

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PLUM AND RADICCHIO SALAD WITH TAHINI YOGURT DRESSING Serves 4 This salad is full of flavourful Mediterranean ingredients like bitter radicchio, tart plums, crunchy walnuts, and creamy yogurt. We really do not eat enough bitter vegetables because our palettes tend to be overly used to salty and sweet foods. Bitter greens such as radicchio and rapini stimulate digestion and are a wonderful balm for someone who craves sweets. Mint adds another layer of flavour to this special salad and helps to soothe the gut. TAHINI YOGURT DRESSING

½ cup coconut yogurt 2 Tbsp tahini 1 Tbsp freshly squeezed lemon juice 1 small clove garlic, grated ½ tsp salt ½ tsp organic cane sugar ½ tsp ground sumac ¼ tsp red chili flakes PLUM AND RADICCHIO SALAD

1 small head red radicchio, finely shredded 4 firm black or red plums, pitted and sliced ¼ cup raw walnuts, chopped ¼ cup Medjool dates, pitted and chopped ¼ cup fresh mint leaves, thinly sliced into ribbons 1. Make the tahini yogurt dressing: In a small bowl, whisk together the coconut yogurt, tahini, lemon juice, garlic, salt, cane sugar, sumac, and chili flakes. If needed, add 1 to 2 Tbsp water for desired consistency. Store in an airtight container in the fridge for up to 4 days. (It makes a great veggie dip.) 2. Make the plum and radicchio salad: In a medium bowl, toss the radicchio with half of the dressing. Layer the plums, walnuts, dates, and mint over top of the radicchio. Serve with the remaining dressing on the side.

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CHOCOLATE AND PEANUT BUTTER CARAMEL SHORTBREAD BARS Makes 16 bars These bars are a decadent, satisfying treat made from wholesome ingredients like almond flour and peanut butter. Inspired by millionaire bars, the cookie base is made from protein-packed almond flour and the caramel layer is melt-in-yourmouth decadence. Even with the three layers, these bars are quite simple to make and well worth the bit of extra effort. Yes, low-FODMAP treats can be zero compromise. SHORTBREAD BASE

CARAMEL LAYER

2 cups almond flour ½ cup refined coconut oil ¼ cup pure maple syrup 1 tsp pure vanilla extract ¼ tsp salt

1 cup natural peanut butter ¼ cup pure maple syrup ¼ cup refined coconut oil, melted 1 Tbsp pure vanilla extract Pinch of salt CHOCOLATE LAYER

¾ cup dairy-free dark chocolate chips (at least 70% cocoa) 1 Tbsp coconut oil Flaky sea salt (optional) 1. Preheat the oven to 350°F. Lightly grease the bottom and sides of an 8-inch square baking pan with coconut oil. Cut a length of parchment paper long enough to line the bottom of the pan with extra hanging over the sides. 2. Make the shortbread base: In a medium bowl, whisk together the almond flour, coconut oil, maple syrup, vanilla, and salt. Evenly press the mixture into the baking pan and lightly prick the base all over with a fork. Bake until the edges start to firm up and turn golden, 13 to 15 minutes. Remove from the oven and let cool for 10 minutes while you prepare the caramel layer. 3. Make the caramel layer: In a small bowl, whisk together the peanut butter, maple syrup, coconut oil, vanilla, and salt. Spread the caramel mixture over the shortbread base, then place the baking pan in the fridge while you prepare the chocolate layer. 4. Make the chocolate layer: In a small pot, bring 2 inches (5 cm) of water to a simmer over medium heat. Stir the chocolate chips with the coconut oil in a small heatproof bowl. Set the bowl over the simmering water. Ensure that the bottom of the bowl is not touching the water. 5. Gently and continuously stir until the chocolate and coconut oil are melted and smooth. Remove from the heat and let sit for a few minutes to thicken slightly. Pour the melted chocolate mixture over the caramel layer. Sprinkle some flaky sea salt over the chocolate, if using. Place the pan in the fridge until firm, about 30 minutes. 6. Remove from the pan using the parchment paper overhang. Cut into bars. Store in an airtight container in the fridge for up to 1 week.

wander-mag.com

CHICKPEA UMAMI BURGERS Makes 6 burgers I turned to the power of umami to make what I think are my most delicious burgers yet. The word umami in Japanese roughly translates to “savoury deliciousness,” which comes from a few amino acids naturally found in foods like sundried tomatoes, garlic, and soy sauce. Omega-3 fatty acids in walnuts and flaxseed help fight inflammation, while soluble fibre from beans and oats help regulate digestion and support beneficial bacteria in the gut. These soft, squishy, flavourful burgers are sure to be a hit with the family. 2 cups tightly packed baby spinach 1 medium shallot, roughly chopped ½ cup raw walnuts ⅓ cup sun-dried tomatoes in oil, drained and patted dry 2 cans (14 ounces each) no-salt-added chickpeas (or 3 cups cooked chickpeas) ½ cup gluten-free old-fashioned rolled oats 2 Tbsp nutritional yeast 2 Tbsp ground flaxseed 1 tsp ground cumin 1 tsp garlic powder ¾ tsp salt ½ tsp onion powder 2 Tbsp water, more if needed 3 Tbsp extra-virgin olive oil, divided 1 Tbsp gluten-free tamari Zest of ½ lemon For serving (optional) Gluten-free buns Spring salad mix Vegan mayonnaise Olive tapenade 1. Place the spinach in a colander over the sink. Slowly pour boiling water over the spinach to wilt it. Let sit to cool. 2. In a food processor, add the shallot, walnuts, and sun-dried tomatoes. Pulse until finely chopped. Add the chickpeas, rolled oats, nutritional yeast, flaxseed, cumin, garlic powder, salt, onion powder, water, 2 Tbsp of the olive oil, tamari, and lemon zest. Carefully squeeze all of the excess water from the spinach and add to the food processor. Pulse until about half the mixture looks like a paste, but you can still see plenty of distinct ingredients. You should be able to form a nice patty with ease. If the mixture is crumbly, pulse a bit more or add 1 to 2 Tbsp water, a bit at a time. 3. In a large nonstick skillet, heat the remaining 1 Tbsp olive oil over medium heat. Place the burgers in the pan and cook until a golden brown crust forms on the bottom, 3 to 4 minutes. Carefully flip and cook for another 3 to 4 minutes. The burgers will be soft and pleasantly squishy when warm, but they will firm up as they cool. 4. Serve the burgers with or without buns, layered with greens, a bit of vegan mayonnaise, and some olive tapenade, if using. Tip: If you want a more traditional, firmer burger texture, add ⅓ cup gluten-free bread crumbs. These burgers can be made ahead and refrigerated for up to 24 hours before cooking.

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