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THE
LIFE September & October 2026
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Good Fall
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Wired for Happiness 15
The Quiet Signs of Magnesium Deficiency 19
Homeopathy for Little Ones 27
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Fermented with 45+ diverse strains, each formula delivers a complete blend of: PROBIOTICS • PREBIOTICS • POSTBIOTICS • HERBS
Contents
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good HEALTH
good FOOD
12 Brain Power: The Real Story on Nootropics
8 Cozy Season 11 Fall Sips
15 Wired for Happiness: The Neuroscience of Gratitude
good FEATURE 5 The Dopamine Menu: Eat, Move and Live for Motivation and Joy Get ready for a feel good fall. Learn how dopamine works and browse the à la carte menu of simple, intentional daily habits to help you find optimal dopamine balance.
19 The Quiet Signs of Magnesium Deficiency (And Why So Many of Us Have It) 27 Homeopathy for Little Ones: A Gentle Approach Parents Should Know About 29 Turmeric & Curcumin: They’re the Same...Right?
22 Stretch Your Grocery Dollar Without Sacrificing What Matters
good TO THE EARTH 25 Feed the Flock: Bird Seed Cookies Craft
IN EVERY ISSUE 4 Get the Good Stuff 30 New Good Stuff In-Store The Good Life the Magazine of Nature’s Fare Markets
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Our calendar SEPTEMBER & OCTOBER 2026 LET ’S TALK: BACK TO SCHOOL
Essential Nutrients for Learning & Growing What’s behind the nutrient gaps and how can parents help their kiddos have a healthy school year? Join KidStar Nutrients Co-founder & CEO Caitlyn Vanderhaeghe to learn about the essential nutrients that help children achieve better focus, mood, energy and wellness.
Take Charge of Your Wellness Book your free 30-minute appointment with one of our nutritionists today.
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SALE
3-Day Anniversary Sale Our 3-Day Anniversary Sale is here! Enjoy 15% off storewide when you spend $25, plus extra savings on fall favourites like apple cider vinegar, olive oil and kombucha. While you’re stocking your pantry, enjoy free samples, exciting giveaways and a chance to win a $500 Nature’s Fare Markets gift card! September 17–19 | All Stores
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Hormone Harmony Aeryon Ashlie, women’s hormone health expert and founder of Aeryon Wellness, is here to shed light on what happens when hormones get out of whack. Plus simple lifestyle changes that can help to restore balance and improve your overall health. WHEN & WHERE:
October 6 | Penticton October 7 | West Kelowna
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October 14 | Chilliwack
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West Kelowna Sept 11 Sept 29
Oct 20
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Online Sept 18 Sept 22 Sept 28
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Oct 6 Oct 28
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Oct 5 Oct 19
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The health and well-being of our customers is central to our mission. We believe that learning how to live your healthiest life should be accessible to everyone. That’s why most of our Wellness Talks are made available for free to everyone. Dates subject to change.
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© 2026 Nature’s Fare Markets. The materials in this magazine are suggestions only. Nature’s Fare Markets does not guarantee results.
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GOOD STUFF Made in Canada Made in Canada
SUPPLEMENT
PERSONAL CARE
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A healthy gut starts with more than probiotics alone. This plant-based formula combines 10 billion active probiotic cells with a fermented prebiotic blend of organic fruits, vegetables and herbs to help nourish beneficial bacteria and support a healthy gut environment. Shelf-stable and designed to resist stomach acid, it makes daily digestive support simple—no refrigeration required.
Hydroxyapatite is a mineral naturally found in tooth enamel, making it an interesting fluoride-free option for everyday oral care. Made with micro-sized hydroxyapatite, this toothpaste helps strengthen and remineralize enamel, smooth the tooth surface and support sensitive teeth without harsh abrasives. Xylitol also helps reduce plaque-causing bacteria for a clean, healthy smile.
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good FEATURE
The Dopamine Menu Eat, Move and Live for Motivation and Joy For many of us, our mood, motivation and energy dip heading into the cooler, darker months. So, we’ve put together The Dopamine Menu—a selection of simple, intentional daily habits to keep you naturally optimized. What is Dopamine?
Better in Balance
In fact, there’s a whole system in our body dedicated to motivation, reward, learning and pleasure, and dopamine is the fuel.
When dopamine is released, a reward-seeking loop is created as the brain tries to rebalance the ‘high’ by creating a subsequent ‘low’, making us want more.
When it’s released in the brain, it quickly rushes through the bloodstream and makes us feel energized, focused and engaged—and wanting more of whatever we’re doing.
That’s why it plays a crucial role in motivational control, helping us to learn about and make choices about what is good or bad for us.
But it does so much more than that!
When levels are balanced, we can enjoy eating one favourite cookie and stop ourselves from eating six.
D
opamine is a neurotransmitter produced in the base of the brain, triggered when we anticipate or do something we think will bring us pleasure—like when we eat something delicious, have sex, dance or buy a lottery ticket.
It affects how we move, think, sleep, remember and process pain. It’s involved in the health of our heart, kidneys and blood vessels; how our cells communicate; our digestion and gut motility; insulin regulation; and white blood cell activity that impacts our immune system. Who knew?
Our brains work hard to stay in homeostasis—the perfect balance needed to keep all our systems regulated and functioning at their best, and to help us recover from illness or injury.
But if we keep chasing the dopamine high without restraint—eating too much sugar, taking drugs or swiping on social media— we become more dependent and need more to feel satisfied.
Did you know? We have four different types of feel-good hormones 1 ������������������ Dopamine provides an intense feeling of reward. 2 ����������������� Seratonin is a natural mood booster. 3 ����������������� Endorphins relieve pain and stress, and create a feeling of well-being. 4 ����������������� Oxytocin helps us bond with people we love.
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MENU THE DOPAMINE MENU
To maintain your dopamine balance, here are choices on an à la carte menu, to help keep you in balance as days get cooler.
Did you know?
Eat Well
Dopamine is made by converting tyrosine into L-dopa which enzymes then turn into dopamine. So, a balanced, whole food diet that includes tyrosine-rich foods makes sense, including these: Chicken and turkey
Soy
Milk, cheese, yogurt
Nuts
Legumes
Berries
Avocados and bananas
Leafy vegetables
Pumpkin and sesame seeds
Fish
Tips • Avoid highly processed foods and saturated fats which may disrupt dopamine signalling in the brain. • Avoid sugar to limit blood sugar spikes.
Move
Exercise boosts endorphin, mood and dopamine levels, so do something every day, at home, at the gym or outside. Consistency counts more than intensity. • Get up and stretch or walk around every half hour at work and when watching TV. • Get outside: Exposure to sunlight gives you immune systemsupporting vitamin D and increases mood-boosting neurotransmitters, including dopamine. Exposure to daylight within a half-hour of waking helps to regulate your circadian rhythm (sleep cycles) and is shown to improve mood and mental health. Even five minutes outside or by a window makes a difference.
Neurotransmitters like dopamine and epinephrine are also found in plants and animals.
Sleep Well
Sleep isn’t just about physical rest. Every system in the body—your metabolism, immune function, resistance to disease, and mood—benefits from quality sleep. It also helps to maintain brain pathways that help you to learn, remember and concentrate. • Go to bed and get up at the same time every day. • Reduce noise, light and temperature in your bedroom. • Support sleep with magnesium. • Limit exercise, caffeine, alcohol and screen time within a few hours of bedtime.
Did you know? Higher levels of dopamine can affect our responses to challenges with sensational or thrill-seeking behaviour, even in the face of danger. Low levels of dopamine can dampen our mood, motivation and focus, and affect our response to things that usually bring us joy. Dopamine deficiency is implicated in conditions like Alzheimer’s, Parkinson’s disease, schizophrenia and ADHD, depressive disorders, binge-eating, addiction and gambling.
• Do something to stretch, strengthen your muscles and bones, and elevate your heart rate.
Continued on page 7 The Good Life the Magazine of Nature’s Fare Markets
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Express Yourself
Take advantage of dopamine’s ties to anticipation and novelty to create moments of accomplishment and joy. • Learn something new. Take a class, learn a new language.
Supportive Supplements While a balanced whole-food diet is ideal, sometimes we need a little extra support.
• Engage in something creative. Paint, write poetry, try a new recipe, rearrange the furniture. • Book time with friends. Plan an outing to somewhere you’ve never been.
Omega-3s for production and function of neurotransmitters, and dopamine release
• Plan a trip or a party to look forward to. • Tune in. Playing and listening to music boosts dopamine levels and can help with depression. Better yet, crank up the volume and dance.
Magnesium for brain balancing, neurotransmitter health and mental health support
Tune Out
Levels of dopamine, serotonin and GABA neurotransmitters rise when you meditate, leaving you feeling calm, focused and relaxed. And you don’t have to sit still. Trying walking slowly and mindfully, create art, listen to quiet music—whatever helps you to breathe slowly, clear your mind and let your thoughts drift away.
B complex: B6, B12 and folate, in particular
Vitamin D (especially beneficial in winter)
Did you know? Magnesium helps with sleep by calming neurotransmitters that send signals between your brain and the rest of your body, and plays a role in natural hormone melatonin production that regulates sleep cycles. Large amounts of dopamine are released when you wake up in the morning to make you alert and energetic, and then it falls naturally at night. Lack of sleep interrupts this rhythm.
Adaptogens like ashwagandha, American ginseng and rhodiola to rebalance mind and body after stress, fatigue or anxiety
Probiotics to support gut and brain health and, in turn, mood
Tip: Always consult a healthcare professional to make sure a supplement is right for you.
Sources https://www.health.harvard.edu/mind-and-mood/dopamine-the-pathway-to-pleasure https://www.psychologytoday.com/ca/basics/dopamine https://pmc.ncbi.nlm.nih.gov/articles/PMC3032992/ https://pubmed.ncbi.nlm.nih.gov/29651972/ https://www.healthline.com/nutrition/how-to-increase-dopamine https://www.webmd.com/vitamins-supplements/tyrosine https://my.clevelandclinic.org/health/articles/homeostasis https://my.clevelandclinic.org/health/drugs/22361-adaptogens https://www.theguardian.com/global/2021/aug/22/how-digital-media-turned-us-all-into-dopamine-addicts-and-what-we-can-do-to-break-the-cycle https://www.webmd.com/vitamins-supplements/tyrosine https://www.psychiatryredefined.org/magnesium-mental-health/ https://neurosciencenews.com/vitamin-d-dopamine-23356/ https://en.wikipedia.org/wiki/Dopamine https://en.wikipedia.org/wiki/Dopamine_receptor https://www.myaquaomega.ca/blogs/benefits/omega-3-fatty-acids-and-neurotransmitters-unveiling-the-impact-on-serotonin-dopamine-and-endorphins?srsltid=AfmBOooQplCGudm0oE0UKKaYnrkpN6LRCJbE0bImmaYoo_aE7uTVeDA9 https://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep https://mcpress.mayoclinic.org/living-well/magnesium-for-sleep-what-you-need-to-know-about-its-benefits/ https://my.clevelandclinic.org/health/articles/22857-gamma-aminobutyric-acid-gaba https://www.plantsci.cam.ac.uk/postgraduate/projects/brockington-group-why-do-plants-accumulate-animal-type-neurotransmitters
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good FOOD
Cozy Season Created by Robin Browne From a cozy bowl of soup to a golden, caramel-drizzled dessert, these gluten-free recipes celebrate the comforting flavours of the season. Hearty cannellini beans, vegetables and fragrant herbs come together in a rich Italian-inspired soup, while tender cinnamon-spiced apples are tucked into buttery, flaky pastry and finished with homemade caramel. Savoury or sweet, both are made for slowing down and enjoying something delicious. Continued on page 9 The Good Life the Magazine of Nature’s Fare Markets
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Apple Maple Caramel Galette Serves 4 | 2.5 hours PIE CRUST
1 cup brown rice flour (plus more for rolling) ¼ cup oat flour ¼ cup arrowroot starch 1 tsp psyllium husks 1 ½ tsp cane sugar ½ tsp salt ½ cup cold vegan butter (cubed) 5 tbsp ice cold water MAPLE CARAMEL
¾ cup maple syrup ½ cup coconut cream 1 tsp vanilla 2 apples, peeled and sliced ½ tsp arrowroot starch ½ tsp cinnamon 1 tbsp oat milk 1 tsp cane sugar 1. Make the pie crust. In a food processor, pulse the brown rice flour, oat flour, starch, sugar, psyllium husks and salt. Add the butter and continue pulsing until pea-sized. With the processor running, slowly add the cold water until the dough comes together. It should be firm but not wet (add a little more flour if too wet, or 1 tbsp water if too crumbly). 2. Shape dough into a disc, wrap in plastic and chill for 1 hour. 3. Remove the dough from the fridge and let sit at room temperature for 10 minutes before rolling. 4. Lightly dust a sheet of parchment and rolling pin with flour. Roll the dough on the parchment to a ⅛-inch thick circle. If cracks appear, gently press together and continue rolling. 9
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5. Make the maple caramel. Combine maple syrup and coconut cream in a medium saucepan. Bring to a boil over high heat and cook for 12 minutes, until thickened to a caramel consistency.
8. Arrange the apples evenly over the dough, leaving a 2-inch border. Fold edges of the dough over the filling, pinching any cracks to seal. 9. Lift the parchment paper by its corners to move the galette and the paper together onto a baking sheet. Chill for 10 minutes.
6. Remove from heat and stir in vanilla. If too thick, whisk in 1–2 tbsp coconut cream. The caramel will 10. Brush the crust with oat milk and, if continue to thicken as it cools; gently desired, sprinkle with cane sugar. reheat with a splash of coconut 11. Bake 40–45 minutes, until the cream if needed. apples are tender and the crust is 7. Assemble. Preheat oven to 425°F. golden brown. Peel and thinly slice the apples 12. Drizzle any remaining caramel on (about the thickness of a quarter). the top of the galette. Toss with arrowroot starch and cinnamon, then coat with 5 tbsp of 13. Store leftovers in the fridge. maple caramel.
For every age, and every season.
Italian White Bean Soup Serves 4 | 40 minutes 1 tsp olive oil 1 small white onion 2 carrots, peeled 1 celery stick 2 garlic cloves 1 cup kale, finely chopped 2 13 oz cans cannellini beans 1 tbsp tomato paste ½ tsp Italian seasoning
¼ tsp salt ¼ tsp pepper ¼ tsp red pepper flakes 1 tsp dried thyme ½ tsp oregano 3 cups vegetable broth 2 bay leaves lemon zest (for garnish)
Herbal immunity & relief for the whole family.
1. Finely chop the onion, carrots, celery, garlic and kale. 2. Heat 1 tsp olive oil in a large pot over medium heat. Sauté the onion for 2–3 minutes, then add the carrots, celery and garlic. Cook for 3–5 minutes. 3. Stir in the tomato paste and spices, then add the beans, vegetable broth and bay leaves. Bring to a boil, then cover and simmer for 20 minutes. 4. For a creamier texture, blend half the soup and return it to the pot (optional). 5. Stir in the kale and simmer for a few more minutes. Serve with lemon zest. 6. Store leftovers in an airtight container in the refrigerator or freeze for later.
Robin Browne is a freelance food photographer, recipe creator, and former food blogger passionate about telling delicious stories through vibrant visuals. She helps brands and makers bring their culinary creations to life—one photo (and bite) at a time.
Canada’s Herbal Brand since 1988.
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good FOOD
Fall Sips
C
risp days, colourful leaves and harvest gatherings call for drinks that feel just as special as the season. Our 100% organic cold-pressed juices are packed with 2 to 2.5 pounds of fruits and vegetables in every bottle, using a cold-press process that helps preserve fresh flavour and naturally occurring nutrients. Whether you’re serving a festive mocktail for Thanksgiving, welcoming guests with a seasonal sip or simply enjoying a nourishing afternoon treat, these vibrant juices make every fall gathering a little more delicious.
Nature’s Fare Markets Alive Cold-Pressed Juice apple, cucumber, fennel, lime, kale and ginger
Ginger Apple Mule Tasting notes: Bright and slightly spicy
Made with our Alive blend of cold-pressed juice, this refreshing mule combines crisp apple, cooling cucumber and fennel with warming ginger and bright lime. Finished with spicy ginger beer and aromatic garnishes, it’s a vibrant sip that’s great for cool fall evenings.
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4 oz Nature’s Fare Markets Cold Pressed Juice – Alive
lime zest and freshly grated ginger, for topping
3 oz non-alcoholic ginger beer
fresh apple slices and cinnamon sticks, for garnish
squeeze fresh lime juice ice
Fill a copper mug or tall glass with ice. Add Alive juice and a squeeze of fresh lime juice, then top with ginger beer and stir. Finish with fresh lime zest and grated ginger, then garnish with fresh apple slices and cinnamon sticks.
good HEALTH
BRAIN POWER
The Real Story on Nootropics
How They Work
W
e all want to think a little clearer, stay focused longer and feel more resilient under pressure. Whether it’s getting through a packed workday, keeping up with the kids or staying sharp as we age, brain health is at the top of the wellness wish list. That’s where nootropics come in. Once known mainly in Silicon Valley and biohacking circles, these natural (and sometimes synthetic) brain-supporting compounds have gone mainstream. They promise better memory, focus, creativity and mental clarity—but what do they really do, and which ones actually work? Let’s dive into what nootropics are, how they work and how to support brain performance naturally.
What Are Nootropics, Really?
The term nootropic comes from the Greek words for “mind” (noos) and “to turn or bend” (tropos)— literally “to shape the mind”. Nootropics are substances that help the brain function at its best. Some are natural (like caffeine, omega-3s and herbs), while others are lab-made (like certain prescription medications used for cognitive disorders). The wellness world focuses mainly on natural nootropics—compounds that nourish the brain, support memory, protect neurons and promote calm focus. They’re not about supercharging productivity at all costs, but helping your brain work smarter, not harder.
The brain is an energy-hungry organ. It uses about 20% of your body’s total energy just to think, move and feel. When energy, circulation or communication between brain cells slows down, so do focus and mood. Nootropics work by: • Improving blood flow and oxygen to the brain, increasing mental clarity and alertness; • Reducing oxidative stress and inflammation, protecting neurons from damage; • Balancing neurotransmitters, the chemical messengers that control mood, motivation and memory; and • Supporting energy production in cells, so the brain can perform efficiently. Think of them like high-quality fuel for your mental engine—especially when combined with good sleep, hydration and nutrition. Continued on page 13
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Natural Nootropics You Can Trust
The best nootropics are the ones that complement your body’s natural systems. Here are some of the most researched and reliable options:
FOCUS AND CLARITY • Lion’s Mane Mushroom
This functional mushroom is known to stimulate nerve growth and may help repair brain cells. It’s gentle, safe and great for long-term cognitive health.
MOOD AND MOTIVATION • L-Theanine
Found naturally in green tea, L-theanine helps calm the mind without making you drowsy—especially when combined with caffeine. It smooths out the energy spike so focus feels steady and clear.
• Rhodiola Rosea
An adaptogenic herb that helps the body manage stress while maintaining energy and focus, it’s perfect for that afternoon slump or busy mental load.
• Bacopa Monnieri
Used for centuries in Ayurvedic medicine, Bacopa supports memory, learning and mental processing speed.
MEMORY AND LONG-TERM BRAIN HEALTH • Ginkgo Biloba
This improves circulation and helps deliver oxygen and nutrients to the brain, supporting sharper recall.
• Phosphatidylserine
• B Vitamins & SAMe
B vitamins are crucial for neurotransmitter production, while SAMe supports healthy mood regulation and stress resilience.
• Omega-3 Fatty Acids
These essential fats strengthen cell membranes and improve communication between neurons, supporting mood and longterm brain health.
This compound naturally found in brain cell membranes supports memory and cognitive speed.
• Curcumin (from Turmeric)
This potent anti-inflammatory and antioxidant protects the brain from oxidative stress and supports overall cognitive longevity.
NEW FORMULA
Stress Soother™ Tension Relief Powered by skullcap— traditionally used in herbal medicine to ease irritability, tension, and stress—paired with spearmint, lemon verbena, and lemon myrtle for a balanced blend. ©2026 Traditional Medicinals 260509
These products may not be right for you. Always read and follow the label.
Lifestyle Habits That Supercharge Your Brain
Nootropics can give your brain an edge, but lifestyle habits are what make the difference in the long term. The most powerful “stack” is one that combines supplements with daily choices that nourish both mind and body.
Feed Your Brain
Focus on nutrient-dense foods rich in antioxidants, healthy fats and polyphenols. Berries, leafy greens, nuts, olive oil and dark chocolate are all brain-supporting superstars.
Move Your Body
Regular exercise boosts blood flow to the brain, triggers the release of growth factors that support learning and reduces stress hormones that cloud thinking.
Prioritize Sleep
Sleep is when the brain cleans house—literally. During deep sleep, the glymphatic system clears toxins and consolidates memory. Aim for 7–9 hours nightly.
Manage Stress
Chronic stress drains your mental energy. Adaptogens, mindfulness and breathwork help your nervous system reset, keeping your focus and creativity intact.
Choosing Quality and Staying Safe
Not all nootropics are created equal. Look for third-party tested supplements from trusted brands that use clinically studied doses and clean ingredient sourcing—no unnecessary fillers, preservatives or synthetic dyes.
Start slow, pay attention to how your body responds and avoid combining multiple formulas without guidance. If you’re taking medication or have a medical condition, check with a healthcare provider first. Remember, nootropics should enhance your lifestyle—not replace healthy habits.
The Future of Cognitive Wellness
As science evolves, so does the way we think about brain health. The next frontier in nootropics is all about personalization—formulas tailored to genetics, sleep patterns and stress levels. Functional beverages and smart snacks fortified with brain-boosting compounds are also becoming mainstream, making cognitive care more accessible and enjoyable.
Relief from STRESS and ANXIETY
But one thing won’t change: your brain thrives on balance. The best nootropic isn’t found in a capsule—it’s the combination of mindful living, real food, deep rest and curiosity that keeps your mind vibrant and adaptable through every stage of life.
Final Thought
Cognitive wellness isn’t about outthinking everyone else—it’s about staying clear, calm, and connected to what matters most. When you nourish your brain, you don’t just think better—you live better.
Reduces stress, anxiety, and nervousness, and quickly restores mental calmness Promotes mental clarity and physical relaxation without drowsiness Improves cognitive functions, including learning performance, concentration, and memory
naturalfactors.com
VERIFIED
CLEAN
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good HEALTH
Wired for Happiness The Neuroscience of Gratitude Written by Tracey Kennedy, rsw
F
Your brain is not trying to make you miserable. It is trying to keep you alive.
or most of human history, survival depended on one thing: noticing what was wrong. The rustle in the grass. The stranger at the edge of camp. The dwindling food supply. The brain that spotted the threat first was the brain that lived. And so we inherited a brain exquisitely tuned to the negative, holding onto what hurt and releasing what felt good. For a species that has mapped the genome, built the internet and sent rovers to Mars, our brains are still running, at their core, on software designed for a world of predators and scarcity. Neuroscientists call it the negativity bias. A single critical comment can echo for days while four genuine compliments are gone by dinner. The brain is like Velcro for the bad and Teflon for the good. And while that wiring kept our ancestors alive, it is not exactly a recipe for feeling well in the life most of us are actually living. 15
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The brain is also one of the most adaptable systems in nature. And gratitude, practiced with genuine intention and felt sense, is one of the most powerful tools we have for rewiring it toward happiness.
What the Science Actually Shows
When we practice genuine gratitude, the brain releases dopamine and serotonin, the neurotransmitters associated with mood, motivation and emotional regulation. The medial prefrontal cortex, involved in social bonding and emotional processing, becomes more active. The amygdala, the brain’s threat detection centre, quiets. Research from UC Davis found that a consistent gratitude practice is linked to cortisol levels 23% lower than in people who don’t practice. Neurons that fire together wire together.
This is the foundational principle of neuroplasticity, the brain’s capacity to reorganize itself based on repeated experience. Every time you genuinely notice and savour something good, you are laying down a new neural pathway. Do it once and it is a thread. Do it repeatedly with intention and it becomes a rope. Do it long enough and it becomes a net that gathers the good with increasing ease, pulling more of it into your awareness almost automatically. As an example, researchers at Indiana University found that people who practiced daily gratitude writing showed altered neural activity in the medial prefrontal cortex that persisted months after the practice ended. The change was structural. The brain’s attention had been genuinely rewired. The quality of attention is what makes the difference. The brain absorbs positive experience when we linger long enough for it to register as real. Ten seconds. Twenty. Long enough to feel it land in the body. The warmth of a coffee mug on a cold fall morning. The particular quality of light through the trees. The exhale that comes when you hear someone you love laugh. These are the seeds.
What Gets Planted Grows
What a farmer gathers in autumn is not what grew accidentally. It is what was planted. Tended. Returned to again and again through an ordinary season of small, consistent acts. Gratitude works the same way. Each moment you pause to genuinely notice something good, you are planting a seed. Each time you let it land in the body rather than pass through the mind, you are watering it. Over time, what you plant and tend with attention begins to grow quietly into the quality of your inner life. What you repeatedly notice, you strengthen. What you strengthen becomes part of how you see. And how you see shapes the experience of everything. Real gratitude holds two truths at once. It makes room for what is hard and still tends what is good. The difficult and the beautiful grow in the same field. Gratitude does not ask you to clear one for the other. It asks you to keep planting.
How to Actually Practice It
To incorporate gratitude practice in your own life, find a few minutes each day to write down and pause to think about specific things you have gratitude for. Feel it before you write it. Let the moment land in the body before it becomes words on a page. Notice where you feel it. Stay there for ten to twenty seconds. This is where the neural pathway forms: in the staying, not the noting. Go specific. “I am grateful for my family” does not move the needle. The sound of your daughter’s voice on the phone, the way someone made you tea
without being asked—those do. One deeply felt specific moment rewires more than ten items written on autopilot. Prioritize consistency over intensity. The brain changes through repetition, not grand gestures. A small genuine daily practice grows more than an occasional deep dive. Stack it onto something you already do. Pair your practice with an existing habit: your morning coffee, the walk you already take, the moment before sleep. A new behaviour attached to an established one is far more likely to become permanent. As the season turns and the light changes, the harvest is already underway. The question is only what you are planting. You cannot undo the negativity bias. But you can tend alongside it. With intention and repetition, you can grow a mind that also knows how to find the good. Not because life has suddenly become easier, but because you have trained your attention to look. The seeds are small. The practice is quiet. And over time, what you tend becomes what you see.
Tracy Kennedy, rsw is a psychotherapist and wellness writer based in Kelowna, BC. With nearly two decades of experience working at the intersection of mental health, science, and real life, she writes the way she thinks—like a trusted friend who also knows the research. Learn more: tracykennedytherapy.com | Instagram: @tracy.kennedy.therapy
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good HEALTH
The Quiet Signs of Magnesium Deficiency (And Why So Many of Us Have It) Written by Lisa Kilgour, rhn
I
t’s 11 pm, you’re staring at the ceiling again, and your left eyelid has been twitching since dinner.
It’s so easy to blame the day. You spent all day staring at a screen and you probably shouldn’t have had that coffee at 3 pm. Maybe the stress of the week is finally catching up. Those are all fair guesses, but what if your body is actually asking for something much simpler? Magnesium is involved in more than 300 processes in your body, from muscle relaxation to nerve function to sleep regulation to keeping your heart beating steadily. It’s one of the hardest-working minerals you have, and also one of the most commonly shortchanged. It’s the single most common deficiency I see in my practice, and most of my clients are genuinely healthy eaters. Modern life just drains magnesium faster than most of us can replace it.
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Why We’re All a Little Short
Even a fairly healthy diet may not be enough anymore, and that used to surprise me too. Decades of intensive farming have stripped magnesium from the soil that grows our food, so the broccoli on your plate today has less magnesium than the same broccoli did in your grandmother’s kitchen. Research comparing crops now to those from the 1950s backs this up. There has been a real and measurable drop in vegetables’ mineral content, magnesium included.
Signs Your Body Might Be Waving a Flag
So what does deficiency actually feel like? It’s rarely one dramatic symptom. Instead, it’s usually a handful of small, easy-to-dismiss things showing up together: • Tight muscles or knots in your shoulders • An eyelid or little muscles that twitch on their own • Restless legs (especially at night) • Sleep that feels light • A low hum of anxiety
• Tension headaches Add in the everyday realities of stress, coffee, alcohol and food that • Constipation leans processed more often than • Cravings for dark chocolate we’d like to admit, and it’s easy to (it’s very high in magnesium) see why deficiency is so widespread.
Why Your Blood Test Might Miss It
A standard blood test often can’t catch it: only about one percent of the magnesium in your body circulates in your blood. The rest lives in your bones, muscles and tissues. Your muscles, including your heart muscle, need magnesium to work properly, so your body works really hard to keep that blood number normal even when your stores underneath are running low. Which means you can be dealing with a real deficiency and still walk out of your doctor’s office with a completely normal result. I’ve seen it happen over and over.
In more pronounced cases, people notice an irregular or fluttery heartbeat. None of these symptoms are proof on their own. They overlap with plenty of other things, but when several show up together and stick around, it’s worth getting curious about what your body might be trying to tell you.
The Stress Loop
Stress depletes magnesium, and low magnesium makes it harder for your nervous system to handle stress, so these two can feed each other. It’s one reason the wiredbut-exhausted feeling so many people describe doesn’t always resolve with more sleep or a
lighter schedule. Sometimes the missing piece is nutritional, not just circumstantial.
Who’s Most at Risk
Some people are more likely to run low than others. Most people in my practice tick at least two or three boxes without realizing it. Anyone under regular stress burns through magnesium faster, since your body uses more of it when cortisol is elevated. People with digestive conditions like Crohn’s, celiac disease or ongoing gastrointestinal issues often absorb less magnesium, regardless of how well they eat. Coffee and alcohol both increase how much magnesium your body loses. Certain common medications, including some acid reducers and diuretics, can lower your levels over time.
Older adults tend to absorb less and excrete more, even on a good diet. Athletes and anyone who exercises heavily or sweats a lot, whether that’s marathon training or a physically demanding job, loses more through sweat than the average person. Lastly, because magnesium shifts with hormones, people going through pregnancy or hormonal transitions like perimenopause are also more prone to running low.
Where to Go From Here
Magnesium is easy to find once you know to look for it. Leafy greens, pumpkin seeds, almonds, black beans, avocado and dark chocolate are all solid sources, and working more of them into your meals is a reasonable first step for almost anyone.
If your symptoms are more persistent, or you suspect food alone isn’t cutting it, it’s worth considering a supplement. In today’s world, it can be hard to get enough magnesium just through your food. I’ve tried eating my way there with dark chocolate and cocoa alone. (Delicious plan, but it didn’t work.) None of this needs to turn into another thing to manage or worry about. Sometimes the fix for feeling not quite right isn’t complicated— it starts with a little curiosity about what your body has been trying to tell you.
| SUPPLEMENT SUPPORT |
Not All Magnesium is Created Equal Walk down a supplement aisle and you’ll find magnesium in half a dozen different forms, and they aren’t interchangeable. Here’s a quick guide to what’s what.
Bisglycinate
Citrate
Malate
L-Threonate
Oxide
Chloride
for calm and sleep
the everyday all-rounder
for energy and muscle support
for brain and focus
through the skin
Bound to the amino acid glycine, which has its own calming effect and can help with sleep, it’s also gentle on your digestion, so a good pick for a higher daily amount.
Common, affordable and well-absorbed, at higher doses this has a mild laxative effect, making it a popular choice specifically for constipation.
Paired with malic acid, it’s involved in cellular energy production so it’s often used for fatigue or muscle soreness.
This newer form has been studied for crossing into the brain more effectively than other types. Early research points to benefits for memory and focus.
budget option, limited absorption
?
Inexpensive and widely available, but poorly absorbed, this is not the best choice for correcting a true deficiency, although it’s helpful for short-term constipation.
Found in topical sprays, oils and Epsom salt baths (magnesium sulfate), this is a good option if digestive absorption is a concern.
Wondering which form of magnesium is best for you? Ask a wellness team member at your local Nature’s Fare Markets—they can help match the type of magnesium to your needs and goals. Lisa Kilgour, rhn After years of being frustrated with her own health issues, she began looking at her health like a puzzle, searching for the missing pieces that would help her heal. Today, as a Registered Holistic Nutritionist (RHN), Lisa helps others piece together all the ways they care for themselves—emotions, gut flora, sleep, stress and food—to inspire health and healing. Learn more: lisakilgour.com
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Salted Caramel Protein Waffles Contributed by Good Protein 1 scoop Good Protein Salted Caramel All-in-One Shake ½ cup oats 2 eggs ½ cup Greek yogurt ½ tsp baking powder 1 tbsp maple syrup 1 tbsp olive oil 1 tsp cinnamon ½ tsp vanilla extract maple syrup, fresh fruit, whipped cream, powdered sugar (optional) 21
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1. In a blender, add all the ingredients and mix until smooth. 2. Heat your waffle maker and cook the waffles until golden brown. 3. Top with your choice of maple syrup, fresh fruits, whipped cream and powdered sugar. 4. Enjoy immediately or batch make and freeze once cooled. To reheat from frozen, heat in a toaster oven for 2 minutes for a quick breakfast!
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Stretch Your Grocery Dollar Save Without Sacrificing What Matters Created by Corinne Quesnel
Staples That Go Further These hardworking basics make everyday cooking easier and more affordable. They’re versatile and help you build meals quickly without starting from scratch.
Lentils
quick-cooking, budget-friendly and endlessly versatile
Greek Yogurt
works well for breakfast, baking, sauces and snacks
Raspberry Yogurt Muffins Make four recipes with one tub of Greek yogurt
S
tretching your grocery dollar matters—no matter your stage of life. Whether you’re feeding a growing family, cooking for one or simply trying to be more mindful with your spending, making the most of what you buy is one of the simplest ways to feel more in control of your budget. The good news is, it doesn’t have to mean cutting back on quality or enjoyment—it’s about being a little more intentional. Choosing versatile ingredients, planning a few meals ahead and finding simple ways to use what you have can go a long way.
That’s where smart staples come in. A bag of lentils, a tub of Greek yogurt or a whole chicken can stretch further than you might think. These are ingredients that work across multiple meals, helping you reduce waste while still creating food that feels satisfying, nourishing and worth sitting down for. With a little creativity, one ingredient can turn into many meals— helping you save money, reduce waste and bring more ease into your everyday routine.
Whole Chicken
multiple meals plus keep the bones to make homemade broth
Rice or Grains an excellent base for bowls, salads and sides
Canned Tomatoes
instant flavour add-in for soups, sauces and stews Continued on page 23
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Simple Ways to Make Your Groceries Go Further
Scan to get article recipes
Before you even start cooking, a few small habits can make a big impact: • Start with a plan (but keep it flexible). Think about 2–3 core ingredients you can use in multiple ways throughout the week. Build your meals around them instead of starting from scratch every day. • Choose ingredients that do more than one job. Look for staples that can move between meals—like yogurt that works for breakfast and sauces, or a roast chicken that becomes soup the next day. • Cook once, use twice (or more). Batch cooking doesn’t have to mean eating the same meal all week. Prep a base ingredient, then change the flavours or format to keep things interesting. • Don’t overlook what’s left behind. Scraps and extras often have more value than we think. Vegetable ends can become broth, and a chicken carcass can stretch into another full meal. • Store food properly to make it last. Simple steps—like storing herbs in water, keeping greens dry or freezing leftovers—can extend the life of your groceries and reduce waste.
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Sweet & Sour Lentil Meatballs Make four recipes with one bag of lentils
One Bag of Lentils: 4 Recipes
A bag of dried red lentils might be one of the best value items in the entire grocery store. High in protein, loaded with fibre and incredibly filling—it even costs less than a coffee. They cook quickly, absorb flavour easily and can move from savoury to sweet in a way few ingredients can.
Ways to Stretch Food Even Further Get the most from every shop.
1 FREEZE Stash what you can’t use right away in the freezer.
2 PANTRY Shop your pantry first before heading to the store.
3 REPURPOSE Use sauces and
dressings to create new flavours with the same base ingredients.
A note on cooking your lentils: Cook the full bag at once to use across all four recipes. Rinse red lentils well, then simmer in generously salted water or stock— about 3 cups of liquid per 1 cup of lentils—for 20–25 minutes until completely tender. Red lentils will break down and become very soft, which is exactly what you want. Drain any excess liquid and cool completely before using. Store cooked lentils in the fridge for up to five days.
4 LEFTOVERS Use leftovers
We turned one bag into four completely different recipes, and the last one might just surprise you.
5 SEASONAL Lean into
• Pizza Stuffed Lentil Pockets
as a starting point, not an afterthought.
seasonal produce for better value and flavour.
• Tomato Lentil Soup • Sweet & Sour Lentil Meatballs • Lentil Chocolate Chip Cookies
Corinne Quesnel is a Vancouver-based food photographer, recipe developer, and writer specializing in high-protein, refined sugar-free meals. With over seven years of experience crafting recipes for top brands, cookbooks, and magazines, she blends nutrition, whole foods, and bold flavour into every dish. Instagram: @speakhealthytome
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One Tub of Greek Yogurt: 4 Recipes
A tub of Greek yogurt is one of the most versatile staples in your fridge. High in protein, rich and creamy, and surprisingly affordable, it works across meals from morning to night. It can be the base of breakfast, a shortcut to creamy sauces or a boost in baking.
Hearty Root Veggie Chicken Soup
We turned one tub into a range of recipes—from breakfast to sauces to baking—and showed just how far it can go. • Pistachio Pesto Yogurt Sauce
Make four recipes with one whole chicken
• Strawberry Kiwi Smoothie Bowl • Raspberry Yogurt Muffins • Frozen Yogurt Chocolate Protein Cups
One Whole Chicken: 4 Recipes
A whole chicken is a smart, costeffective staple that offers more value than pre-cut pieces. Packed with protein and incredibly versatile, it can be transformed into multiple meals.
Start with a simple roast, then carry it through into soups, bowls and sandwiches. Don’t forget the bones—they make a rich, nourishing broth that extends your meals even further. • Red Pepper Chicken Sandwich • Chicken & Greens Taco Bowl • Hearty Root Veggie Chicken Soup
Stretching your grocery budget isn’t about restriction, it’s about intention. When you choose ingredients that work harder for you and build meals with flexibility in mind, you naturally get more from every shop. It’s a small shift that adds up—more meals, less waste and a kitchen that feels a little more effortless every day.
• Chicken Poutine Bowl
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Feed the Flock BIRD SEED COOKIES CRAFT Created by Jen Kossowan
Fall is here and it’s the time of year when we start thinking about how we can help out our feathered friends. These bird seed cookies are easy to make and require just two things beyond bird seed—water and agar agar powder! When we think of agar agar, we often think of jelly-like substances, but don’t be fooled—the end result is crunchy bird seed “cookies” that are sturdy enough to be hung in the yard year-round. SIMPLE AND SMALL
Choose cookie cutters with simple shapes without thin areas so the cookies won’t break easily. Get a bird seed mix (or make your own) with more small seeds than large as smaller seeds pack into corners best. 25
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Supplies bird seed suitable for local birds
whisk
agar agar powder
simple cookie cutters
untreated twine water mixing bowl saucepan
spoon parchment paper tray or baking sheet scissors
The next generation of
B VITAMINS
cooking rack
1. PREP Line a baking sheet with parchment paper and place 6 cookie cutters on top. Cut 6 pieces of twine, each 20 cm long, and tie the ends together to make 6 loops. Put 2 cups of bird seed into a heat-safe mixing bowl. 2. WHISK & BOIL Add ⅔ cup of cold water and 2 tsp of agar agar powder to a saucepan and whisk until powder dissolves fully. Bring to a boil over medium high heat then lower the heat to a simmer and stir for 1 to 2 minutes until thickened. 3. MIX & FILL Here’s where you’ll need to work quickly! Immediately pour the hot agar agar jelly into the bird seed mixture and mix until fully combined. Spoon the seed mixture into the cookie cutter molds until half full. Place the knotted end of a twine loop into the middle of each mold then fill the molds the rest of the way with more seed mixture. Press the mixture firmly into the mold using a small piece of parchment paper on top to prevent sticking. 4. SET Allow the bird seed cookies to set untouched for a few hours. Once firm to the touch, carefully press the bird seed cookies out of the molds. Place on a cooling rack to continue setting for 24 hours. 5. HANG Your bird seed cookies are done! Hang them outside on tree branches or shrubs where birds can perch safely while feeding, then wait for their arrival! Jen Kossowan is a kindergarten and grade one teacher and a mom to two gorgeous kids. She’s passionate about education, loves a good DIY project, and can often be found in the kitchen whipping up something delicious. She started Mama.Papa.Bubba. on a whim while living in the Middle East and has been sharing recipes, activities and travels online ever since. Learn more: mamapapabubba.com | IG: @mamapapabubba
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Homeopathy for Little Ones A Gentle Approach Parents Should Know About
E
very parent knows the feeling. One minute your little one is happily exploring the world, and the next they’re teething, fighting off a cold or sporting a brand-new bump on the forehead. Naturally, you want to help them feel better as quickly and gently as possible.
Another defining feature is the use of highly diluted substances. Rather than relying on conventional doses of active ingredients, homeopathic preparations undergo repeated dilution as part of their traditional preparation.
One approach that often sparks curiosity—and plenty of questions—is homeopathy.
Homeopathic remedies may begin with ingredients sourced from plants, minerals or animal substances. These ingredients are repeatedly diluted in purified water or alcohol and shaken vigorously through a process called succussion.
If you’ve ever looked at a tiny tube of homeopathic pellets and wondered, How does this work? you’re not alone. Homeopathy is based on principles that differ significantly from conventional medicine. Developed more than 200 years ago, it continues to be used by families around the world as a complementary approach for common, minor concerns.
How Are Homeopathic Remedies Made?
Within homeopathic tradition, this dilution and shaking process is believed to create a preparation that retains therapeutic properties of the original substance. From a scientific perspective, this proposed mechanism has not been established, and many highly diluted remedies contain little or none of the original substance.
Here’s what parents should know about what homeopathy is, how remedies are made, how they’re traditionally used and what current Remedies are commonly available research says. as melt-away pellets, liquid drops,
tablets and topical preparations, with different products formulated for different ages and uses.
Why Parents Choose Homeopathy
Minor illnesses, teething and everyday bumps are a normal part of childhood, and some parents choose homeopathic products as part of the way they manage these everyday concerns. Homeopathic remedies are commonly selected for concerns such as: • Teething discomfort • Minor bumps and bruises • Fussiness and irritability • Occasional sleeplessness • Mild digestive upset • Symptoms associated with common colds Parents may choose to incorporate them alongside everyday comfort measures such as rest, hydration, nutritious food and plenty of cuddles.
A Holistic Healing Tradition
Homeopathy is a system of complementary medicine developed in the late 1700s by German physician Dr. Samuel Hahnemann. Its guiding principle is often summed up as “like cures like.” This means a substance that produces certain symptoms in a healthy person is believed, in homeopathic practice, to help someone experiencing similar symptoms when prepared as a homeopathic remedy. 27
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Common Homeopathic Remedies Parents Reach For Arnica montana Traditionally used for minor bumps and bruises. Nux vomica Often selected for occasional digestive discomfort.
Camilia® Commonly chosen for teething discomfort and irritability. Calendula officinalis Minor skin irritation; commonly found in topical creams.
Oscillococcinum® A popular homeopathic preparation used by many families at the first signs of flu-like symptoms.
Safety First
While many homeopathic products are highly diluted, it’s still important to choose products appropriate for your child’s age and follow label directions carefully. Some products marketed as homeopathic may contain measurable amounts of active ingredients, so “homeopathic” should not automatically be assumed to mean risk-free. Most importantly, homeopathy should not replace necessary medical care. Seek medical advice promptly if your child has difficulty breathing, signs of dehydration, severe pain, unusual drowsiness, a concerning or persistent fever, or symptoms that worsen or don’t improve. For minor concerns, a healthcare practitioner, pharmacist or qualified homeopathic professional can help you determine whether a particular product is appropriate for your child.
Finding What Works for Your Family
Every child and family is different. Some parents rely solely on conventional medicine, while others incorporate complementary approaches into their wellness routine. Learning about homeopathy doesn’t have to mean choosing
GET TO KNOW KABRITA Learn more at www.kabrita.ca Follow us @hellokabrita
one approach over another. Understanding its principles, traditional uses, limitations and current evidence gives you more information to bring into conversations with your healthcare provider. Parenthood doesn’t come with all the answers, but being informed can make navigating everyday health decisions a little easier.
good HEALTH neutralize these free radicals while also supporting the body’s own antioxidant defenses. Here’s where the two differ. While curcumin is naturally contained in turmeric, it only makes up about 2–8% of the root by weight. Adding turmeric to your cooking is a delicious way to enjoy the whole spice, but it doesn’t provide the concentrated amount of curcumin found in supplements.
Turmeric & Curcumin They’re the Same...Right? Golden lattes, curries, smoothies, supplements—turmeric is a familiar ingredient these days. But when you browse the Wellness department at Nature’s Fare Markets, you’ve probably noticed another name on labels: curcumin.
S
o, are they the same thing? Not exactly. They’re closely connected, but understanding the difference can help you choose the best option for your wellness goals. Think of turmeric as the whole package. It’s a vibrant golden root that’s been used for thousands of years in traditional cooking and wellness practices, particularly throughout India and Southeast Asia. Along with its warm, earthy flavour, turmeric contains hundreds of naturally occurring plant compounds, including a group of antioxidants called curcuminoids. Curcumin is the star of that group. It’s the most abundant curcuminoid in turmeric and the compound responsible for many
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of the health benefits associated with the spice. In fact, much of the research on turmeric is actually focused on curcumin. One reason curcumin gets so much attention is its ability to support the body’s healthy inflammatory response. Inflammation isn’t something we want to eliminate entirely—it’s an essential part of healing after exercise, injury or illness. Curcumin works with the body’s natural processes to help keep that response balanced. Curcumin is also a powerful antioxidant. Everyday factors like metabolism, exercise, stress and pollution create free radicals—unstable molecules that can contribute to oxidative stress over time. Curcumin helps
You’ll also notice many curcumin supplements include black pepper extract (piperine) or advanced delivery technologies. That’s because curcumin isn’t easily absorbed on its own, and these ingredients help your body make better use of it. So, which is right for you? If you’re looking to add more colourful, antioxidant-rich foods to your meals, turmeric is an excellent pantry staple. If you’re seeking more concentrated support for joint health, post-workout recovery or a healthy inflammatory response, a curcumin supplement may be a better fit. The bottom line? Turmeric and curcumin aren’t competitors— they complement each other. One brings the benefits of a nourishing whole food, while the other offers a concentrated source of one of turmeric’s most researched compounds. Together, they can be a valuable addition to a healthy lifestyle.
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Give pasta night a sourdough twist! Made in Italy with organic durum wheat and naturally fermented grains, this pasta offers a subtly tangy flavour and may be easier to digest. Bronze-die pressing creates a satisfying texture that helps every delicious bite hold onto more sauce.
Made in Canada That’s it. Organic Fruit Crunchables A back-to-school must-have! Crunch into a snack made with 100% real organic fruit and nothing artificial. Light, crispy and naturally fruity, these bite-sized treats are free from the top 12 allergens and perfect for lunchboxes, busy days or anytime snacking.
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