THE

Live well. Live organic.

FREE LIFE MARCH/APRIL 2020

COMING CLEAN
WITH
Beauty
9 22 25 27
ALLERGENS & MINDSET: THE KEY COLLAGEN KITCHEN HERBS FOR
ELIMINATION DIETS TO EVERYTHING CHATTER FOOD & FIRST AID
GENUINE HEALTH

NOURISHMENT
FOR HEALTHY SKIN

Made from 23 superfoods, fruits,

vegetables and botanicals BEAUT Y GLOW
SMOOTHIE
Rich source of phytonutrients This nutrient-packed, super hydrating
and antioxidants smoothie will make your skin glow!

The ONLY research-proven By Joyous Health / Serves 2

superfood š 1 orange, peeled
š 1 kiwi, peeled
No added sugar š 1 cup pineapple, cubed
š ½ a lemon, peeled
š 1 banana
š Handful spinach
š 1 scoop greens+ original
š 1 cup coconut water

non keto
GMO friendly
 CONTENTS
G OOD Feature
5 Coming Clean with Beauty
By: Julie Prescott

11
G OOD to our Community
17 Minimal Waste Period
By: Kaitlyn Dickie

G OOD Health
15 Planting an Idea with Seed Paper
By: Jen Kossowan

22 Mindset: The Key to Everything You’ve Ever Wanted

By: Vanessa Jahnke

15
GOOD Fitness
23 Does Sleep Affect Our Performance?
By: Rachel Doell

G OOD Nutrition
9 Allergens & Elimination Diets:
When is it time to talk to a nutritionist?
By: Lisa Kilgour, rhn

19 Cycling Sexy Seeds

By: Dr. Shelby Entner, nd

25 Collagen Chatter
By: Julia Denker

27 Kitchen Herbs for Food & First Aid

17 G OOD Beauty
8 Spring Skin Care
11 Food for the Skin
By: Bailey Campbell

I N EVERY ISSUE
4 Get the Good Stuff
29 Expert Answers
30 NEW Good Stuff In-Store

23 the good life  The Magazine of Nature’s Fare Markets  |  2

NATURE’S FARE CALENDAR
March
Wel neas
D
IN-STORE FREE EVENT

Wellness Day 
A day focused on your whole
FREE
Dates subject to change. Check online for event details: naturesfare.com

IN-STORE FREE WELLNESS TALK

The Benefits of
Alkaline Water
― FREE ―
WELLNESS
ADVICE
body health. Plus, 15% off! WITH: Yvonne Anderson
March 7 all locations Mar 17 Penticton
Mar 18 Vernon
IN-STORE FREE WELLNESS TALK Mar 19 Kelowna
Food Sensitivities
vs. Intolerances IN-STORE FREE EVENT Talk with one of
vs. Allergies B E AU T Y Beauty Night our nutritionists today.
WITH: Dr. Lauren Tomkins NIGHT Discover our new clean
beauty brands. Plus, 15% off!
& Dr. Michael Tassone
Mar 11 West Kelowna Mar 26 Kelowna KAMLOOPS
March 10 April 14
IN-STORE FREE WELLNESS TALK
IN-STORE FREE WELLNESS TALK March 31 April 27

Medicinal Mushrooms: CancerCare Series:

Part 3­­—Out of the
K�LOWNA
Immunity & More March 12 April 9
WITH: Dr. John Holliday Box CancerCare March 26 April 23
Mar 17
Mar 18
Kamloops
Langley
WITH: Dr.
Mar 26
Brett Phillips
West Kelowna
LANGL�Y
March 5 April 2

April
Mar 19 White Rock March 19 April 16
April 30
Dates subject to change. Check online for event details: naturesfare.com
P�NTICTON
IN-STORE FREE WELLNESS TALK IN-STORE FREE WELLNESS TALK
March 4 April 22
March 18
Let’s Talk About The Perfect Gut
Hormones Solution V�RNON
WITH: Lorna Vanderhaeghe WITH: Irene Pauline March 19 April 15
Apr 8 Langley Apr 21
Apr 22
Penticton
West Kelowna
W�ST K�LOWNA
March 11 April 29
IN-STORE FREE EVENT Apr 23 Vernon
B E AU T Y Beauty Night WHITE ROCK
NIGHT Discover our new clean IN-STORE FREE WELLNESS TALK March 12 April 9
beauty brands. Plus, 15% off! Which D-Tox is Right April 23
Apr 8 Vernon For You
WITH: Terry Willard Book your appointment
Apr 21 Langley naturesfare.com
Apr 22 White Rock
Apr 23 Kamloops
Apr 24 Kelowna

SALE FLYER 100%

Find our flyer in-store or at naturesfare.com

SALE
SALE START DATES
Great deals f!
March 12 April 16 on good stuf HELPS
IMPROVE MOOD
© 2020 Nature’s Fare Markets. The materials in this magazine are
April 2 April 30 suggestions only. Nature’s Fare Markets does not guarantee results.
PROMOTES
PROVIDES NATURAL CALM
STRESS RELIEF

3 | March/April 2020
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 D STUFF
THE GOO

SUPPLEMENT
MA’S MILK
Organika
Worried about your breast milk supply? You are not alone.
Ma’s Milk provides support to mothers facing challenges
producing enough breast milk, with a unique 3-in-1 formula
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USE
COMPOSTABLE BANDAGES: NATURAL WOUND CARE
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Healing boo-boos just got a lot more stylish, nourishing, and eco-friendly! Introducing
your new favourite bandage with natural healing properties for any of your wound care
needs. PATCH is crafted with 100% organic bamboo fibre with the added natural goodness
of activated charcoal, aloe vera, and coconut oil. Hypoallergenic, 100% compostable, and
naturally nourishing. Your skin will love you for it.

LISTEN

THE ULTIMATE HEALTH PODCAST

by Dr. Jesse Chappus & Marni Wasserman
Episode 12: Joy McCarthy­—Get Your Skin To Glow Naturally
In this episode, Joy McCarthy shares her wealth of knowledge and passion
for natural skin care. She gives her tips and tricks on natural essentials to
help heal and protect your skin from the inside out while reminding us that
what we use topically ends up being absorbed. They get into specifics that
will take your skin to the next level!

Joy McCarthy

the good life  The Magazine of Nature’s Fare Markets  |  4

GOOD Feature

COMING CLEAN
WITH
Beauty BY JULIE PRESCOT T

Do you know where your personal and beauty products come

from? We ask where and how our food is grown—what we put
into our bodies—but what about what we put on our bodies?
Our skin, the biggest organ, absorbs everything we put on it and
transfers it into our bloodstream, so one of the healthiest things
you can do is clean up your personal care product act.

5 | March/April 2020
 “Innovation is happening so rapidly

in our industry. We’ re tapping into

new information every season.”

Q   How does Nature’s Fare Markets define clean beauty?

Clean beauty means clean and safe ingredients in the products we use on ourselves and our
children—and making sure they are sustainably and ethically sourced. The beauty industry
is still under-regulated and, depending on where the products are made, they are subject
to different guidelines and standards. So, we work hard to screen every health and beauty
product we carry, just as we do for every product on our shelves.

Q   Is it true that clean products are more expensive?

While you can pay more for products made with naturally derived ingredients, we offer
a range of budget-friendly, mid-range, and splurge-worthy options. We’re witnessing
a revolution in this industry, fueled by savvy customers, and it’s exciting because the
innovation is phenomenal.
OUR QUALITY
Q   What can Nature’s Fare customers expect?
STANDARDS
We scrutinize every product to make sure it’s sustainable, ethically sourced, safe, and effec-
At Nature’s Fare we carry the highest
tive. We check and cross-check all the ingredients, and even talk to the manufacturer if we
quality beauty, hair, and body care
need to dig deeper. We check formulations (because even natural ingredients can be toxic),
products we can find. We continually
processes, preservatives, and if colour or scent have been masked with chemicals.
research and re-evaluate the products
We also have knowledgeable, well-trained staff to help you to choose a product that’s right on our shelves to ensure all of our
for you—and to colour match any of our cosmetic lines. products are clean and safe for you

Q
and your family.
  What are some clean beauty trends? We cross-reference all ingredients
Trends include a desire for fewer ingredients, less waste, more biodegradable and sustaina- with Environmental Working Group
ble packaging, and more refillable items for everyday essentials—deodorants, shampoo, hand ratings. Currently on our ‘no-
soap, baby products—that are safe, clean, and non-toxic. go list’ are over 100 ingredients
common in conventional body care
Health Canada is also becoming more proactive to regulate and develop better standards, products, which include phthalates,
better labelling, and more access to information for consumers. You’ll soon be able to scan a microbeads, triclosan, BHT, BHA,
product to learn about its ingredients. and aluminum chloralhydrate.
True innovation is coming from smaller companies—people who are so passionate about Product selection may vary
changing the industry—and we want to work with them and support them. from store to store. If you have
any questions, please ask for
The natural beauty industry is heading in a new direction and we’re excited about exploring assistance where you shop.
it with our customers.

the good life  The Magazine of Nature’s Fare Markets  |  6

 THE TOXIC TEN
FROM ENVI RONM ENTAL D EFENCE

01 Butylated hydroxyanisole (BHA) &

butylated hydroxytoluene (BHT)
Used as preservatives in hair products, makeup,
sunscreen, deodorant, fragrances, and creams.
 Linked to endocrine (hormone) disruption
and skin irritation.
02
“Every single
Formaldehyde & formaldehyde
releasing agents
Often used as hardeners in nail polishes
(AKA methylene glycol.) Releasing agents
06 Per- and poly-fluoroalkyl substances
(PFAS)
Ingredients with “fluoro” in name.
Also known as “forever chemicals” for being
extremely persistent in the environment. Often
added to products like moisturizers, dental
floss, foundation, and concealer to make them
waterproof or give them a “slippery” feel.
 Can accumulate in the body and are linked
to cancer and thyroid disease, among other
adverse health effects.

product is evaluated
(like diazolidinyl urea and quaternium-15) are
often used as cosmetic preservatives, and
release formaldehyde.
07 Phthalates
Added to fragrance mixtures as stabilizers and to
 Linked to cancer and skin sensitivity. make them last on the skin longer.

for quality 03 N-Ethylpentedrone (NEP) &  Endocrine (hormone) disruptors, toxic

to reproduction, and impair brain
N-Methyl-2-pyrrolidone (NMP) development. Increasingly linked to a
Typically used in synthetic eyelash and nail decrease in male fertility.

of ingredients, glues, nail polish removers, and lotions.

 Can cause skin, eye, and lung irritation.
08 Siloxanes
Potentially toxic to development Cyclomethicone, siloxane D4, D5, and D6.
when exposure is chronic. Exposure at
Silicone-based compounds used to moisten or
experience, and developmentally critical periods during
pregnancy may affect health and weight of
the fetus.
prime skin and hair.
 Linked to skin irritation. Washed down
the drain, they are toxic and persistent in
04 Oxybenzone aquatic ecosystems and fish.
efficacy. None Blocks ultraviolet light in sunscreens.
09 Talc
 Endocrine (hormone) disruptor and
An absorbent in pressed and loose powders.
harmful to coral reefs, fish, and

have been tested marine animals like dolphins. Other

potentially harmful ingredients to avoid
include: octinoxate, 3-benzylidene
camphor, 4-methylbenzylidene
on animals.”
camphor, octocrylene, benzophenone-1,
benzophenone-8, OD-PABA, nano-
titanium dioxide, and nano-zinc oxide.
05 Parabens
Ingredients that end with the word
“paraben” like methyl-, butyl-, propyl-,
and ethyl-paraben.
Used as preservatives in cosmetics and personal
care products.
 Suspected endocrine (hormone)
disruptors.
 Linked to ovarian cancer if applied to
genital area. Inhaled as powder may be
harmful to lungs. While most talc products
in Canada meet strict purity standards,
some may be contaminated with cancer-
causing asbestos.
10 Toluene
May be listed as benzene or methylbenzene.
Used in nail polish to make the polish stick to
the nail.
 Respiratory toxicant and may cause
headaches, dizziness, and irritation.

A Skin-Deep Reference Check

Curious about an ingredient? Check out the Environmental Working Group’s (EWG) Skin Deep
Sources: Database at www.ewg.org/skindeep which hazard-rates thousands of ingredients and almost
https://environmentaldefence.ca/toxicten/ 70,000 products. 
https://www.ewg.org/skindeep

7 | March/April 2020
 GOOD Beauty

Spring Skin Care

Winter weather exposure can cause skin damage and surface drying
to occur. Whatever your skin type and age may be, there are four
main areas to focus on when recovering from winter weather.
Exfoliate
Exfoliation helps to gently remove the top layers of dead skin,
allowing newer skin to be exposed and treated.
Top Supplements
You will want to select a product based on your age and skin
type. Generally, if you have oily or younger skin, a citrus and
for Healthy Skin
sugar-based product will suit your skin best. If you are over 40
or prone to dry skin, look for a product that contains flower Your skin is a reflection of your
extracts and natural oils. internal body; therefore the true
health of your skin needs to come
Tone from the inside out. Adding these
Facial toners help restore the skin’s pH levels. Having pH bal- supplements to your daily regime
anced skin means your skin is less prone to oiliness and infec- will boost your skin’s health and
tion, creating a vibrant and smoother appearance. help your external products work
even better.
Selecting a toner again will depend on your skin type. If you
have oily or acne-prone skin, select a toner with botanical ex-
tracts such as willow bark, lavender, and calendula; these will 1  Moisturize
Increased water intake and essential
help balance oil production and clarify the skin.
fatty acids like omega-3 and
Cleanse omega-6 moisturize from the
inside out. When taken internally,
Your skin faces a lot during the day, even if you don’t wear
these oils help improve the cell
makeup, making nightly cleansing essential. It removes makeup, integrity as well as reduce the skin’s
pollution, oils, and bacteria from the skin’s surface, allowing your inflammatory response.
skin to breathe and balance.

As warmer months begin, your skin may benefit from using a

more gel-based or gentle foaming cleanser. Also, avoid cleansers
2  Heal Your Skin
Antioxidants such as vitamin C,
that have added fragrance or perfumes as they can irritate any vitamin A, and those found in
skin type and expose the skin to unnecessary chemicals. many fruits and vegetables help to
increase the skin’s ability to heal
Moisturize and prevent cell breakdown.
Moisturizing helps restore, rebuild, and soothe skin. Maintaining
hydrated skin is critical in keeping it healthy and functioning as
our main barrier to the external world. Warmer months call for
3  Rebuild
Products such as biotin, silica,
lighter moisturizers. marine collagen, and vitamin C
rebuild the skin. All of these
Look for products that contain antioxidants and peptides to help
products help the body to produce
increase healing and fight aging. Many brands offer complemen- more collagen and elastin which
tary moisturizers for daytime and nighttime use. reduce fine lines and wrinkles. 

the good life  The Magazine of Nature’s Fare Markets  |  8

GOOD Nutrition

Allergens &
Elimination Diets
WHEN IS IT TIME TO TALK
TO A NUTRITIONIST?
BY LISA KILGOUR, rhn

Do you find that some foods don’t agree with you? Are you dealing with
chronic inflammation symptoms you suspect might be food-related?

F
ood intolerances or sensitivities
can be quiet annoyances or full-on
frustrations. And they’re really
quite devious—you can react up to
five days after eating that food.
Do you remember everything you’ve eaten
in the last five days? Nope, me neither.
That’s why they’re so hard to identify. As
well, it can be really hard to figure out if
food is the culprit because it can trigger a
whole range of symptoms, from digestive
issues, to sniffling/sneezing, rashes, and
inflammation anywhere in the body.
What’s the difference between a true
food allergy and a food intolerance?
It’s important to differentiate between
food allergies and intolerances. Both usu-
ally affect the immune system, but true
food allergies are much more dangerous
and dramatic.
With a food allergy, like peanuts or shell-
fish, a very small amount can quickly trig-
ger a severe and sometimes deadly reaction.
These are foods to stay away from perma-
nently and inform all of your friends and
family about.
Food intolerances are quieter. Sometimes,
you can have a little bit and not have any
symptoms; other times, some of your of-
fending food sneaks into a meal and you’re
running to the washroom all night. The
trick with food intolerances is that the
environment of your gut can play a big role
in how strong your reaction is.
The role of a leaky gut
Our small intestine is where most of our
food is absorbed, but it requires a very
delicate balance. Nutrients are absorbed
through our intestinal epithelium, which is

LISA KILGOUR, rhn is one of Nature’s Fare Markets’ Registered Holistic Nutritionists. She is Board Certified in Practical Holistic
Nutrition and provides free half hour one-on-one nutrition consultations in our stores. Check out the appointment schedule on page
four and book your free appointment in-store today or online at naturesfare.com.
Learn more: lisakilgour.com

9 | March/April 2020
only one single cell thick! This thin wall can
get damaged easily.

When it’s working perfectly, our small

intestine only lets fully digested carbs, fats,
and proteins along with nutrients through. Food intolerance
But if any of those cells become damaged, may show up as
then larger protein chains can make their seasonal allergies.
way into the bloodstream.

The trick with food

intolerances is that the
environment of your gut can
play a big role in how strong
your reaction is.
This is where our immune system gets
involved. To our immune system, those pro- Bedwetting in
tein chains look a lot like a virus or bacte- children can be
ria, and it ramps up to attack. linked to food
intolerance.
But, this protein is just a bit of gluten or
some casein from dairy, so it’s not actually
harmful. Our immune system can’t tell the
difference, so it mounts an attack and cre-
ates an antibody so it can remember what
to do the next time it sees this protein.
These are a good place to start unless you Once you’ve challenged each of the foods
already have an idea of what your offend- you’ve eliminated, add back in any that
In North America, we tend to get into di-
ers might be. didn’t cause any symptoms. Keep your new-
etary ruts pretty easily and we eat the same
handful of foods day in and day out. If one found food intolerances out of your diet for
Honestly, any food can become a sensitiv- three months and try again.
of those foods is something the immune
ity and finding the culprit can be tricky.
system has deemed an offender, then it is
Food intolerance testing is available through When to call in a nutritionist
left on guard for days, weeks, or even years.
many naturopaths to help you nail down A Holistic Nutritionist can be a great sup-
which foods your immune system is strug- port throughout this journey, especially if
When we feel symptoms of our newly-
gling with. you’re not sure which foods to eliminate,
minted food intolerance, it might start with
your list is super long, or you’re struggling
a rumble of indigestion or a strong bout of
The first step is elimination—removing the because you have to remove all of your fa-
seasonal allergies. Or your hands are achy
offending foods for two to three weeks. vourite foods (it’s a real problem for many!).
or your joints hurt. For kids, this inflam-
Even a small bit of this food can trigger an
mation might hit their bladder and trigger
immune reaction, so you need to be diligent
occasional bedwetting. Any food can become a
and keep these foods out.
sensitivity and finding the
Food intolerances are more common than
Then, do a food challenge—one at a time
you’d think—up to 20% of us have at least culprit can be tricky.
(with one week between each challenge),
one mild food intolerance! It’s important
enjoy a few servings of one of the foods. Also, your favourite nutritionist can help
to find these offenders and remove them
Watch for any symptoms over the next you heal your gut which might help you
from our diet for a period of time so our
five days. get those offending foods back into your
immune system can calm down and our
diet sooner.
gut can heal. Choose one day a week that’s your chal-
lenge day; it’s a good idea to pick a day off, We’re here to help and we can help you
How to do an elimination diet in case you have any digestive symptoms.
The most common food intolerances are find the easiest path through your elimina-
Enjoy that food for one day, and then tion diet. 
gluten, dairy, eggs, caffeine, and corn.
remove it again.

the good life  The Magazine of Nature’s Fare Markets  |  10

GOOD Beauty

Food for the Skin

BY BAILEY CAMPBELL

We’ve all heard the saying “you are what you eat.” It’s a cliché, but
consistently eating healthfully can really help you get that radiant
look. Everyone has their favourite face cream or treatment, but
beautiful glowing skin really does start from within.

W
e spend lots of time and money
considering what we put on
our faces. But how often do
we think about how the food
we consume is affecting our skin? With all
sorts of supplements, special eating plans, and
complexion drinks out there promising glowing
skin from the inside out, it’s tough to tell what’s
actually legit.

4 food tips for the skin

1. EAT PRIMARILY FRUITS AND VEGGIES
Fruit and vegetables contain powerful
antioxidants that help to protect skin from
cellular damage. Betacarotene, found in carrots,
pumpkin, and sweet potatoes, as well as
lutein, found in kale and spinach, are potent
antioxidants. They are important for normal
skin cell development and healthy skin tone.

2. DRINK LOTS OF WATER

I know you’ve heard this one over and over…
and over again. But skin needs moisture to
stay flexible! How much water you need to
drink varies depending on the person, but
eight cups a day should be your minimum.
You’ll need more if you exercise vigorously or
generally sweat a lot! If you work in an office,
keep a large bottle of water on your desk to
remind you to drink.

BAILEY CAMPBELL has a passion to inspire others to fuel their bodies with great
tasting food and make you feel your best! She doesn’t believe there is a “perfect”
diet for everyone; she believes in balance and finding what works best for you and
hopes to inspire you to live your healthiest, best life!!
basicswithbails.com |  basicswithbails

11 | March/April 2020
3. HEALTHY FATS
Foods like oily fish, avocados, seeds, and INGREDIENTS
nuts all provide essential fatty acids
4 salmon fillets
which help maintain moisture in the skin,
1 tbsp olive oil
keeping it supple and improving elasticity.
1 tbsp garlic, minced
4. OMEGA-3s 1 lemon
Omega-3 and omega-6 fat are not made in 1 tsp Italian herb seasoning
the body and must be obtained through
salt and pepper
the diet. Oily fish, chia seeds, and walnuts
are great sources of omega-3s. These fats fresh dill
help the body produce anti-inflammatory
DIRECTIONS
compounds, which may help inflammatory
skin conditions like eczema. 1. Preheat oven to 400° F. Line a baking
sheet with parchment paper and lay
The bottom line is that what you eat can fillets skin down. Season generously
with salt and pepper.
have a big impact on your skin health!
Make sure you’re getting enough essential 2. Stir together olive oil, garlic, lemon
juice from half the lemon, and Italian
nutrients to protect your skin. The foods seasoning. Spoon and spread over
listed here are great options to keep your entire salmon fillets. Using the other
skin healthy, strong, and young.

Here is one of my favourite “good for the Baked half of lemon, slice 4 thin slices and
top each piece of salmon.
3. Bake for 15–20 minutes. If you like

Salmon
skin” recipes: baked salmon. I like to serve it the outside slightly crispy, broil the
with a side of green vegetables and rice. It’s last 1–2 minutes.
great to meal prep for a busy week ahead,
4. Garnish with fresh dill and serve!
while keeping things healthy. 

Optimize Your Body, Ashwagandha

Mind & Energy Agaricus Red Reishi

Micronized, organic PURICA

medicinal mushrooms help to defend
Maitake Coriolus
against illness while promoting
youthful vitality and vibrancy!

Lion’s Mane Cordyceps

Purica
Complete 360
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Stress Relief & Immune Support

Certified organic Vegan Gluten-free Non-GMO Canadian purica.com/complete360

the good life  The Magazine of Nature’s Fare Markets  |  12

 Imagine getting the
benefit of a whole growing
season in one tablet
Pure Food Supplements from our certified organic farms to YOU.
ORGANIC • NON-GMO • SUSTAINABLE
Fresh, local… supplements?
Canadians want quality organic supplements that they can trust. Natural Factors
takes this trust very seriously. That’s why, wherever possible, we grow our own!

raw processed at our own facilities, using our proprietary

Canadian made, Canadian grown
From a simple seed, planted in the ground with a little water,
nutrients from the soil, and a whole lot of energy from the sun,
comes the wholesome nutrition that sustains our lives.
Natural Factors farms are certified 100% organic. Our crops
are fertilized with compost and nitrogen-rich sea plants, and are
meticulously cared for by hand. No synthetic pesticides (or even
permissible organic pesticides) are used – EVER!
We have always been committed to growing non-GMO organic
seeds, as exemplified in the banner article on GMOs called Seeds
of Extinction that our founder wrote in 1985.
We have never grown anything GMO on Natural Factors farms.
We make sure to choose true “species” non-GMO seeds for our
seedlings, and we participate in seed-saving programs.
The 100% organic, non-GMO nutrient-rich plants grown on
Natural Factors farms are harvested at their peak and immediately
EnviroSimplex® method to retain the vital bioenergetic vitamins,
minerals, enzymes, phytonutrients, and antioxidants. We ensure
the processing temperature always stays below 48°C (118°F).
The end result is raw nutrition from whole plants, capturing all
the vibrant energy and goodness of nature.
Even when you grow certified organic non-GMO plants, it’s
important to test for GMOs and hundreds of other unwanted
contaminants. We excel at making sure that every possible test
has been conducted to ensure you receive the safest, most
beneficial products possible.
In our state-of-the-art laboratories, we use “mass spectrometry”
to test for over 700 substances. Mass spectrometry can test at
the molecular – even atomic – level, detecting environmental
pollutants such as pesticides, herbicides, and fungicides, as well
as heavy metals and other undesirable substances.

wholeearthsea.com
GOOD Health

Planting an Idea
with Seed Paper
BY JEN KOSSOWAN

Making homemade paper is a fun and easy project to do with kids, and it’s also a great
way to give old paper products a new life. Think old art projects, grocery lists, school
newsletters, mailing envelopes, newspapers, paper bags, and crafting scraps… anything
you can find around the house or in the recycling bin can be used, as long as it is
uncoated paper (has a matte finish). Add some seeds into the mix and you’ve made new
paper from old paper that’s plantable! Once the seed paper has served its purpose, it
can be placed in soil, watered, and it will sprout.

t o o l s an d mat e r i al s :

+ embroidery hoop
+ netting material  screen, drawer liners, or rug/embroidery canvas
+ uncoated (matte) paper  raid your recycling bin for old artwork,
school newsletters, envelopes, and paper bags
+ water
+ seeds  small seeds like herbs and wildflowers work well
+ old bath and tea towels
+ food colouring (optional)
+ blender

JEN KOSSOWAN is a kindergarten and grade one teacher and mama of two
gorgeous kiddos. She’s passionate about play, loves a good DIY project, and can
most often be found in her kitchen whipping up recipes that taste delicious while
meeting her crunchy mama criteria. She started Mama.Papa.Bubba. on a whim in
2010 while living in the Middle East and has been sharing her recipes and activities
there ever since. mamapapabubba.com | mamapapabubba

15 | March/April 2020
 step 1: Prepare your paper making screen. Open up
your embroidery hoop, place a square of netting material
between the two wooden hoops, and fit the hoops back
together again making sure the netting is nice and tight.
Tighten up the screw on the outside hoop to ensure every-
thing stays in place and trim away the excess netting along
the edges.

step 2: Now onto making the paper! Sort your reclaimed

st e p 1 : paper into colour groupings and tear it up into small pieces.
Make a paper making screen with s t e p 5:
netting material and an embroidery hoop. Cover the ripped paper with water and allow it to sit for at Stir in seeds.
least 30 minutes.

step 3 : Remove the paper from the water and squeeze out
the excess moisture. Place the paper into a measuring cup
and pack it down in order to determine how much paper
you’re working with.

st e p 2 :
Soak torn paper in water about 30 minutes.
Transfer the wet paper into your blender and add 4 times
the amount of water (for 1 cup of soaked paper, add 4 cups
of water). If you’d like to add some colour to your finished
paper, add some food colouring here, though you may be
surprised by how much colour it has on its own, especially
when using old art pieces.
step 6:
step 4 : Blend the paper and water combination until it’s Smooth pulp mixture onto screen and
fluffy and free of big chunks. press out excess water.

step 5 : Add in a generous amount of seeds and mix them

into the paper pulp by hand. 1 3 cup of seeds for 1 cup of
paper and 4 cups of water is a good place to start, but feel
free to add a little more or a little less.

step 6 : Place your paper making screen on an old folded

towel so the netting lays flat against your work surface and
the lip of the embroidery hoop is facing upwards. Spoon
the paper pulp onto your screen, spreading it out to create
an even layer. Use a folded tea towel to gently compact the
pulp and release as much water as possible.

step 7: Carefully flip the embroidery screen over onto a

st e p 3 : fresh, dry towel. Use your folded tea towel to gently press
Squeeze out excess water and transfer down on the backside of the screen to release your freshly step 7:
to blender. made paper. Flip paper onto a dry towel and let dry.

Allow the paper to dry fully, carefully flipping it as needed.

step 8: And that’s it! Once dry, cut your DIY seed paper
into notecards, gift tags, place cards—anything you like,
really! Or gift someone a pretty jar filled with seed paper
hearts. Just be sure to include planting instructions for the
recipient. All they’ll need to do is place their seed paper in
soil, cover it with a little more soil (a centimetre is plenty),
and keep it moist until the seeds sprout. 

st e p 4 : step 8:
Blend paper into a pulp free of chunks. Cut paper into desired shape.
GOOD to our Community
1 LUNAPADS
Don’t worry about leaking with these
comfortable, reusable cloth pads. With
cute patterns and soft material, they are
extra absorbent. Lunapads helps divert
20 million disposable pads and tampons
from North American landfills every
single year. That’s pretty impressive!

2 DIVA CUP
I’ll admit it—I was a little hesitant to
try my first menstrual cup because it’s
just simply not the way we were taught
growing up. Isn’t that like most things
that change for the better, though?
This eco-friendly, cost-effective little
device has saved me so much money
and I got used to using it in a short
amount of time.

3 CASTOR OIL PACK

Queen of Thrones
This castor oil pack has stood the test
of time, and for a good reason. This
less stress, less fuss healing pack
doesn’t need to be heated. All you
need to do is add a few drops of castor
oil to the inside of the pack and place it
on the area in discomfort. Castor oil is
known for reducing inflammation and
has been used by many women to ease
menstrual cramping.

Minimal
4 BLACK COHOSH
St. Francis
This black cohosh herbal tincture is
often used to relieve menopausal and

Waste Period
premenstrual symptoms as well as
ease nervous tension, and muscle and
joint pain. Just drop 1 to 2 mL (30 to
60 drops) into your water on an empty
stomach to receive the benefits. You
can use this tea up to three times daily!
BY KAITLYN DICKIE 5 CUP OF CALM® TEA
Traditional Medicinals
This calming tea comes in recyclable
If you’ve ever had pre-menstrual cramps then packaging and is filled with soothing
ingredients to help manage the
you know they are not in the least bit enjoyable. discomforts that sometimes accompany
menstrual cramps. This tea is perfect
Nature’s Fare Markets carries all of the natural for the evenings when you’re about to
go to bed because it has passionflower,
remedies you need to help make your time of the lavender, and catnip. These herbs are all
known as “nervines” because they help
month quite relaxing. support the nervous system.

KAITLYN DICKIE What lights my fire? Pizza, vegan desserts, the mountains and
the ocean! I love sharing tips and tricks on how to live a more kind-to-the-earth
lifestyle so that we can enjoy our planet for decades to come. It’s not that hard, I
promise! Come hang out with me on Instagram where I post everyday alternatives
you can choose starting today! kaitlyndickie

17 | March/April 2020
Collagen
Lift

Clinically shown to reduce

the number of deep wrinkles
in four weeks

@AORHealth
aor.ca
 G OOD Nutrition

Cycling
Sexy Seeds
BY DR. SHELBY ENTNER, nd

O
ver the last few years, seed
cycling has been enjoying a
renaissance with increased
recognition about how it
can support the two halves of women’s
menstrual cycles. Seed cycling has long
been used to support women's hormones
by supplying them with the nutrients
they need at specific phases of their cycle.
Naturopathic physicians have been using
these traditional “sexy” seeds for decades
as part of a holistic approach to support-
ing healthy menstruation.
Estrogen and progesterone are two key
hormones that help us regulate our
menstrual cycles. During the first half of
the cycle (from the start of the menstrual
period to ovulation), estrogen levels rise.
Levels of follicle-stimulating hormone
(FSH) and luteinizing hormone (LH)
increase just before ovulation, and estro-
gen levels drop just after ovulation. After
ovulation, progesterone levels rise while
estrogen begins to decline. Then both hor-
mones ultimately trail off which allows for
the start of the menstrual period.
So what is seed cycling and how does
that relate to a woman’s cycle? Specific
seeds can be consumed at different times
to support both estrogen and proges-
terone levels during a woman’s cycle.
Although not really “sexy”, these little
protein- and fat-packed seeds can be an
important tool in helping to balance the
luteal and follicular phases. Seed cycling
is the practice of eating specific seeds to
support the key hormones of each phase
in the menstrual cycle.

DR. SHELBY ENTNER, nd is a licensed Naturopathic Physician and the owner

and founder of Vero Health Naturopathic Medicine in the Okanagan. She earned
her doctoral degree in Naturopathic Medicine in 2002 after ten years of studies.
Dr. Shelby empowers patients to make changes that are in alignment with their
health values and goals and seeks to find answers by looking at the whole picture,
instead of simply at a symptom. verocare.ca

19 | March/April 2020
First Phase
During the first phase of
SEED CYCLING
the cycle, the follicular for Hormome Balance
phase, ground flaxseeds
and pumpkin seeds are
preferred. Eating approxi-
mately 1–2 tablespoons
Day 1–14 Day 15–28
Menstrual + Follicular Phase Ovulation + Luteal Phase
for the first 14 days of
the cycle is meant to
support estrogen levels
and ovulation. Flaxseeds flaxseeds
1–2 tbsp daily
are particularly high in
concentrations of lignans
which, after consump- sunflower seeds
tion, are converted into 1–2 tbsp daily

the mammalian lignans

enterolactone and en-
terodiol. Flaxseeds are also
a rich source of the omega-3
fatty acid alpha linolenic acid pumpkin seeds
1–2 tbsp daily
(ALA), the lignan secoisola-
riciresinol diglucoside (SDG), and
fibre. Lignans have been found to
have both estrogen supportive and sesame seeds
1–2 tbsp daily
protective benefits. Some research has
shown that flaxseed lignans interact with
the gut microbiome to produce protec-
tive effects against the development of breast
cancer. During seed cycling we are using them to
help support the luteal phase and promote ovulation.
Pumpkin seeds are also recommended for this phase of
our cycle because of their high antioxidant effects and
rich source of zinc. Zinc supports healthy testosterone
levels and the antioxidants are protective of our ovaries,
eggs, and general reproductive system. Testosterone is
important before ovulation to spike libido and help with
the symphony of estrogen/progesterone that is about to Seed cycling is not a new idea but it is still in its infancy in terms of
shift into the luteal phase. studies and research. Traditional medicine has relied on nutrition to help
support the gut biome, decrease inflammation, and optimize hormone
Second Phase levels using natural foods. Seeds are well known for being a powerhouse
During the second phase of the cycle, sunflower of nutritional protein and fat, and can be utilized in a comprehensive
and sesame seeds are preferred. Sunflower seeds are overall approach to women’s health. These seeds are rich in omega-3
naturally high in vitamin E and can be helpful in fatty acids that can help lower inflammation and the effects of pros-
regulating prostaglandins that contribute to cramp- taglandins, and the lignans and nutrients support the elimination of
ing. Prostaglandins help with stimulating ovulation and estrogen. Zinc helps to balance testosterone, and the fibre from of all of
making sure the uterus contracts appropriately so it the seeds can help with healthy estrogen detoxification via the bowel.
can remove the endometrium efficiently during a period. Just add the seeds to your morning cereal/oats/smoothie, toss in a salad,
Sesame seeds are also useful in the second half of the or add to food after it has been cooked (baked potato, granola, protein
cycle because of the nutrients they contain. Results of a ball). These “sexy” seeds can play a role in helping women use nutrition
2006 study in The Journal of Nutrition suggested that to balance hormones and are an easy way to incorporate more healing
sesame seed ingestion could help improve blood lipids, foods into a daily routine. Ask your local ND for more information and
antioxidants, and possibly sex hormone status. start cycling! 

the good life  The Magazine of Nature’s Fare Markets  |  20

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 GOOD Health

Mindset
THE KEY TO EVERYTHING
YOU’VE EVER WANTED
BY VANESSA JAHNKE

I
n January I ran four Vision Board workshops
act as if
y
② ACT AS IF YOU’RE
you’re alread
at Nature’s Fare; they were incredible! The
ALREADY THERE
range of ages of participants and of people’s
ther e No matter what the goal is, act as if
dreams, desires, and goals was truly amazing.
you’re already there. Picture yourself
You are never too old or too young to start living already doing it. What does it look
in alignment with your greatest life’s desires. like, what does it feel like when
Some of the different goals people were manifest- you’re doing it? Hold on to that
ing included flying in an airplane for the first time,
hang out w feeling and step into that energy.
writing a cheque for a million dollars, building ith
people who Act as if you already have the mind-
a dream house, quitting their job, travelling the
are doing set it would take to do that.
world—the visions were so powerful. what you
want to be ③ SURROUND YOURSELF
One thing came up a lot when I asked people WITH PEOPLE WHO
doing
about their challenges in making their desires LIFT YOU UP
come to fruition: their limiting beliefs and mind- This is a big one and sometimes the
sets. This is so common. Common limiting beliefs hardest. If the people surrounding
are: “I can’t…”, “I don’t have time…”, “I don’t have you don’t support your growth, it
enough money…”, “I don’t know how…” Does that may be time to create some space
resonate with you? If you’ve ever said any of these read. around those relationships. Start
hanging out with people who are
Write.
things, here’s what you need to do to change
your mindset from a limiting belief mindset to a doing what you want to be doing;
meditate.
growth mindset. learn from them and adapt daily
habits that support that mindset.

These will change your life: ④ DO THE WORK

Changing your mindset takes work.
① CHANGE THE WAY YOU SPEAK It takes intentional, conscious daily
TO YOURSELF effort to makes these shifts. Read
You may not realize it, but the way you speak to books, journal, do mirror work,
yourself is a direct reflection of your mindset. Your change the meditate, and make small changes
thoughts become things. So change any negative conversations daily, and you’ll begin to notice your
statements you make about yourself to empower- you’re having mindset shift.  
ing statements and start changing the conversations with yourself
you’re having in your mind.

VANESSA JAHNKE Vanessa is the founder of PURE Gym & Juicery in Penticton,
BC. She is a certified holistic health coach with the Institute for Integrative
Nutrition and the creator of Healthy for Life, a monthly online wellness
subscription. Her blog is loaded with healthy, easy to make recipes and easy to
implement tools to achieve a happier, healthier life. vanessajahnke.ca |  iamvanessajahnke

the good life  The Magazine of Nature’s Fare Markets  |  22

GOOD Fitness

Does Sleep Affect

Our Performance?
ARTICLE AND PHOTOS BY RACHEL DOELL

W
“I’ll sleep when I’m dead.” This was
something you would hear come out
of my mouth often if you followed me
in the early stages of motherhood,
starting a business, and teaching
multiple classes each week at 6am.
hile seven to nine hours of sleep is the recommended
amount for our bodies, somehow I felt I could run on
low amounts of sleep and heavy caffeine consumption,
and not have it affect my body.
Fast forward two years after having my first baby and I found myself
in adrenal fatigue, my cortisol levels shooting through the roof, and
unable to sleep even when the babies would sleep. I feel like this lifestyle
is common not only for young mothers, but also for others in different
ages and stages of life.

RACHEL DOELL is an instructor, personal trainer, mother, and wife who loves
health and fitness. Her fitness company, Daily Routine Fitness, features simple
ways to fit living a healthy life into your everyday routine.

dailyroutinefitness.com |  dailyroutinefitness

23 | March/April 2020
Why is sleep so important for our
daily performance and why can’t we
run on fumes?
To start, lack of sleep has been shown to
reduce our alertness, reaction times, and
motor skills. This can work into everything
from sports performance, reaction time to a
child falling, or even catching our own falls.
It affects our focus and ability to apply new
information, or even use existing informa-
tion, which can limit our creativity and
affect our mood.

I remember saying to my husband

many times “I don’t feel like I’m enjoying
Motherhood.” At times I felt like I couldn’t
even breathe from the amount of pressure
that the lack of sleep was putting on my
body physically, but also the mental pres-
sure. When our bodies suffer physically, our
mood drops, stress hormones rise, and our
lack of motivation to take on new adven-
many different types of lifestyles affect- Something as simple as adding a blue light
tures or even a walk with a friend can seem
ing your sleep, and you feel you have no protection to your laptop screen or invest-
overwhelming. What was once enjoyable
control over these interruptions. Parenting, ing in blue light glasses makes a huge dif-
suddenly seems like an unbearable task.
the demands of school, and job stress are ference for many people! For me, any type
How much should you sleep? just a few. Although you may not be able to of screen before bed without blue light pro-
This is still up for debate, but studies show change some factors, remember oftentimes tection affects my sleep patterns and how
the average person needs 7 to 9 hours of it’s not so much about the number of hours deeply my body goes into a state of sleep.
sleep a night. But often it’s not just the you sleep, but the quality of sleep.
Essential Oils
hours we are investing into our sleep tank,
Here are a couple of methods that have Stress and anxiety are frequent obstacles to
but also the quality.
really made a difference in my sleep pat- sound, restful sleep. People who experience
Growth hormone, sometimes known as terns and the quality of my sleep. stress and anxiety symptoms often have
HGH, is an important part of the body’s trouble falling asleep and sleep restlessly
Magnesium throughout the night, leaving them tired
endocrine system. It is essential for muscle
Magnesium plays a role in supporting deep, and fatigued the next day. Some research
repair, muscle building, bone growth, and
restorative sleep by maintaining healthy indicates that aromatherapy using essential
promoting the oxidization of fats. This is
levels of GABA, a neurotransmitter that oils can help to relieve stress and anxiety
critical for maintaining a certain standard
promotes sleep. Magnesium is important symptoms, which may help improve sleep
of performance not only when you work
for the sleep function of not only adults indirectly. Some of my favourites are laven-
out, but also when you are trying to juggle
but also children. Along with helping us to der and clary sage.
kids, work, and the countless daily tasks
sleep, it also helps to reduce stress and calm
life may be throwing at you. Cortisol, also
us before bed. For more information on sleep, check out
known as the stress hormone, is regulated
Sleepdoctor.com. I have found this site to be
in deep sleep. Cortisol levels directly impact Blue Light Protection filled with easy and digestible tips for bet-
the body’s ability to digest glucose. Since At the same time blue light inhibits mela- tering sleep.
endurance is based on our body’s ability to tonin (which helps our body rest), it also
metabolize and synthesize glucose for later stimulates the production of cortisol, a I think many of us are often searching for
use, quality of sleep becomes even more major stress and alerting hormone that answers to our physical and mental health
important for things like endurance sports, interferes with sleep. Exposure to blue when the reality is our health is often
chasing three kids, or being on our feet all light shortens sleep time and leads to more found in prioritizing the gift of sleep. Maybe
day at work. awakenings throughout the night, resulting this is the season for you to set healthy
in less refreshing sleep and more fatigue boundaries around your night patterns, turn
How do I get more sleep?
the next day. off the screens, and allow yourself some
Many of you reading this may be juggling
time to re-set your inner super-power. 

the good life  The Magazine of Nature’s Fare Markets  |  24

 G OOD Nutrition

Collagen
Chatter
BY JULIA DENKER

The collagen conversation began in earnest a few years ago, with easy-to-use
powders arriving on the scene and lots of talk about collagen-enhancing foods (hello,
bone broth!) The chatter continues—and the excitement grows—as a steady stream
of evidence soundly backs the impressive health benefits of collagen.
What exactly is collagen? tissue that maintains the structure and Collagen is a critical messenger, sending

C
ollagen is the most abundant,
vital protein naturally produced
by your body, accounting for
about 30% of your body’s protein
makeup. It’s like a glue that holds the body
together, and is found in the connective
integrity of skin, muscle tissue, bones, and
tendons. It’s also found in the hair, nails,
and intestinal tissue. 90 percent of your
sclera, the white part of your eye, is made
up of collagen!
out important signals to your cells to help
combat inflammation and repair damage. It
is rich in antioxidants, keeps blood pres-
sure in check, and improves bone density.
And collagen is a marvel at helping to seal
a leaky gut.

JULIA DENKER has a passion for wellness, educational background in psychology

and nutrition, and administrative leadership experience. She knows that we can all
live and work smarter by making small but impactful lifestyle changes, including
rethinking our food choices. Understanding bio-chemical individuality is key, and
she guides clients on cueing into their bodies to craft a nourishment plan that works.
juliadenker.com

25 | March/April 2020
To add to its impressive resume, this power-
ful protein is responsible for skin’s elasticity
and may be best known for keeping skin
looking youthful and radiant. Good-bye, fine
lines and wrinkles!

Collagen production slows with age

You may start to notice signs of collagen
deficiency as you get older—like sagging
skin, aching joints, and gut issues. The
list drones on with cracking fingernails,
dull hair, and the fading of your once-
youthful glow.
5 FOODS TO SUPPORT
AND BOOST COLLAGEN

Bone Broth
one of the rare foods
containing a bioavailable form
of collagen that your body can
use right away

While natural aging slows down the synthe-

sis of collagen, other causes play a role too:

High-sugar diet
sugars render collagen unusable
Wild Salmon
in the body contains the trace mineral
zinc, which helps activate
Nutrient deficiency
collagen-producing proteins
especially a low intake of
collagen-forming nutrients like
vitamin C and copper

Smoking
causes early wrinkling and
decreases wound-healing
Leafy Greens
Excessive sun exposure
provides chlorophyll, which
UV radiation shuts down new
may increase the precursor to
collagen production
collagen in the skin
Air pollution
absorption through lungs and
skin breaks down collagen

Nutrition to the rescue

Good news: a healthy diet based on
natural, whole foods will help your body Berries
get the necessary building blocks for col- high in ellagic acid, which
lagen production!
helps prevent collagen
Supplements with incredible results breakdown from UV damage,
Collagen protein and gelatin powders plus vitamin C, which links
are all the rage—and they work! These amino acids together for
convenient, bioavailable powders are easily collagen production
dissolved in cold or hot water, and can
be added to smoothies, soups, stews, and
salad dressings. Avocado
Are you ready for a healthy, youthful boost? a good source of vitamin E,
Collagen can take years off your body, which helps prevent collagen
inside and out!  from breaking down

the good life  The Magazine of Nature’s Fare Markets  |  26

 G OOD Nutrition

Kitchen
Herbs for
Food &
First Aid
Year-round, a culinary and medicinal
garden can be as close as your
windowsill—the perfect light-filled ledge
to put fragrance, flavours, and first aid
at your fingertips. Try your green thumb
with these easy-to-grow favourites.

BASIL
Popular basil is packed with
beneficial antibacterial, anti-
inflammatory, and antimicrobial
herb properties, antioxidants,
CHAMOMILE
A physic gardens staple,
chamomile is known for its
soothing, anti-inflammatory
properties—for skin issues,

N o_ 1 TIP and vitamins. upset stomachs, to aid sleep,

Don’t forget to use the flowers
of herbs—like bright pink
chive blossoms—for a splash
of colour in your raw salads.
Whether green, purple, small-
or large-leaved, Italian or Thai,
plant basil in regularly fed,
well-drained soil in a sunny
window. Keep it moist and
snip just above a leaf node to
encourage branching.
and ease menstrual pain.
Dry the leaves to make a deli-
cious tea or to splash on your
face for a soothing toner.
Grow Roman chamomile
in sandy soil, in a south-
facing window, and water
once a week.

27 | March/April 2020
 CHIVES
Chop raw chives into egg,
fish, and potato dishes,
salads, and soups for a pop
of oniony flavour.
This member of the allium
family offers the same detoxify-
ing, anti-bacterial benefits as
garlic to ease digestion, lower
cholesterol, and boost immunity.
Grow in a sunny window, mist
frequently, and water when the
top of the soil feels dry.
CILANTRO
Also known as Chinese parsley,
cilantro leaves and stems are
wonderful in any spicy dish.
Just a quarter cup of anti-
inflammatory cilantro contains
five percent of the daily require-
ment for vitamin A.
Place in a sunny window, in
a terracotta pot of sandy soil.
Keep moist and snip full stalks
from the outside.
Sources:
theherbexchange.com/25-best-herbs-to-grow-in-your-kitchen-garden/ www.medicalnewstoday.com
www.organicfacts.net/health-benefits/herbs-and-spices/thyme.html www.gardenknowhow.com
MINT
Chop mint into hot, steamed
potatoes or into yogurt for a re-
freshing dip, brew a refreshing
hot or cold tea—lovely with a
drizzle of honey, or muddle into
a mojito or mint julep.
Mint’s cooling, anti-microbial
properties sooth digestive
upsets, headaches, and stuffy
noses. Chew raw for a natural
breath freshener.
Keep this invasive plant in its
own pot of moist sandy soil,
in an east-facing window in
summer, and south-facing in
winter. A clipping also thrives
in a glass of water.
N o_ 2
Rotate the pot every Don’t let excess water
day to keep the plant sit in the saucer.
growing straight.
PARSLEY
Curly or flat-leaved parsley bal-
ances flavours in any cooked
or raw dish and makes a gor-
geous garnish.
Slightly bitter, it aids digestion,
freshens your breath—especially
after eating garlic, and is a great
source of vitamins A and C.
Start from seed in a deep pot
to accommodate its long tap
root, and keep it moist and
misted in a sunny window.
Harvest full stalks from the
outside of the plant.
TIP
Feed with
organic fertilizer
every month.
the good life  The Magazine of Nature’s Fare Markets  |  28
THYME
Infuse thyme’s fragrance into
egg, vegetable, bean, lamb, and
poultry dishes. Don’t forget
to add a sprig or two to your
stock pot.
Active ingredient thymol sup-
ports the immune system with
anti-inflammatory, anti-fungal,
and anti-viral properties,
and clears congestion. When
stressed, bruise leaves and
breathe deeply to feel calmer.
Grow thyme in a terracotta
pot full of well-drained, sandy
soil, in a sunny window. Allow
to dry out completely between
waterings. Cut back regularly
to encourage thicker growth,
especially after blooming. 
 EXPERT
Answ e r s with Dr. Jen

Q Dear Dr. Jen,

I have heard that there is a concern over
antibiotic-resistant bacteria and the Studies have shown that
overuse of antibiotics, but I get prescribed allicin, a component in garlic,
exhibits antimicrobial activity.
one every spring when my allergies or a
cold becomes a sinus infection. Do I need
to worry about this?
—C.S., Abbotsford

A By the end of the Second World War, penicillin, the

first pharmaceutical antibiotic, was nicknamed “the wonder
drug.” Since then, antibiotics have saved millions of lives.
However, only a decade after this major advance came
the onset of antibiotic resistance. In as early as the 1960s,
methicillin-resistant Staphylococcus aureus (MRSA) was But, there is new promise found in the traditional field of herbal
identified, and since then resistance has been seen to nearly medicine. Constituents in certain plants show broad and significant
all antibiotics that have been developed. antibacterial activities against pathogenic bacteria, and even antibiotic-
resistant bacteria including MRSA.

Oregano (Origanum vulgare) contains carvacrol, a potent phenol that

inhibits microbial growth, is an antioxidant, and has shown to have
preclinical anticancer activity.

Garlic (Allium sativum) has a powerful active antibacterial component

Oregano contains carvacrol,
a potent phenol that inhibits named allicin, which has been shown in studies to exhibit antimicrobial
microbial growth. activity at low concentrations against several pathogenic microorganisms
like E. coli and Staphylococcus aureus.

Horseradish (Armoracia rusticana) is recognized as a non-prescription

medicine for upper respiratory tract infections by the German Commission
E. This condiment is known for the antimicrobial benefits of its
isothiocyanates (ITCs) and for helping eliminate the oral bacteria responsible
for bronchitis and coughs.

With antibiotic resistance becoming a greater concern to doctors and

patients alike, scientists are looking to nature when developing new
DR. JENNIFER BRIX
medications. With new clinical findings, there is hope that more natural
is a naturopathic doctor, health educator for Natural
based medicines will be viewed as effective in providing antibiotic activity
Factors, and public speaker with a passion for
empowering her patients to achieve optimal health.
without the encouragement of the antibiotic resistance crisis we are trying
Dr. Jen has special expertise in treating digestive to work our way out of.
complaints, hormone imbalances, and brain-related
health conditions. She has a busy active practice at
Brix Wellness Clinic in Kelowna, BC.

29 | March/April 2020
 NEW GOOD STUFF
IN-STORE

BAKED GOODS
FRIDGE
Queen St.
Maison Riviera Bakery Bread
Coconut Kefir Delicious gluten-free
Kefir is an amazing breads that are elevated
fermented drink that is with unique ingredients
fantastic for digestion— like white bean, millet,
now even more fantastic charcoal, and grape skins.
in this dairy-free They taste and act like
coconut milk version. conventional bread.
It has a great slightly
tangy taste, smooth
texture and is a great
addition to smoothies or
cereals, or on its own.

SNACKS

Mid-Day Squares
These raw superfood squares are
perfect for that 3pm energy drop or
when hunger hits. They are high in
plant-based protein with a kick of
raw cocoa and low sugar to give you
a boost without the crash to follow.

NEW AT TH�
SNACKS
BISTRO
GoGo Quinoa
Puffs Immunity Boost
A healthier snack option
Wellness Shot
VEGAN & MADE WITHOUT GLUTEN
for those of us who love
salty savoury treats. They Kale Pesto
have a super short list
of clean ingredients and Flatbread
MADE WITHOUT GLUTEN & KETO
come in Sriracha, Vegan
White Cheddar, and Pink
Salt & Vinegar… all of
Keto Lemon
which will make it hard Zinger Bar
to put the bag down. MADE WITHOUT GLUTEN

PROUDLY
SUPPORTING The Good Life CO N TRIB UTO RS
We give 5¢ to charity for each reusable bag you use. Creative Director Freelance Writer Copy Editor Marketing Director
So far, the program has raised $89,895.29 Janna Payne Julie Prescott Marilyn Fransen Stephanie Thatcher
 BOOK YOUR FREE 1/2 HOUR
NUTRITION CONSULTATION

Lisa Kilgour Kelly Aiello Angela Wright Jen Casey

rhn rhn cnp cnp

Book online at: naturesfare.com

STORE LOCATIONS
Kamloops
1350 Summit Drive
250.314.9560

Kelowna
1876 Cooper Road
250.762.8636

Langley
19880 Langley Bypass
778.278.1300

Penticton
1770 Main Street
250.493.2855

Vernon
3400 30th Avenue
250.260.1117

CONNECT WITH US   West Kelowna

   
3480 Carrington Road
250.707.3935

Price Match Guarantee Fare Points Seniors’ Day White Rock

Save every day on all vitamins and Get a 15% off coupon when you Seniors save 5% each 15180 North Bluff Road
supplements. We’ll beat any local collect 50,000 Fare Points Wednesday and Thursday on 778.291.1321
competitor’s advertised price on ($500 on regular priced items). regular priced items.
same product and size by 10%. Open seven days a week

naturesfare.com