Stronger from the Inside Out
Support your active lifestyle with Organika® Full Body Collagen — now in a Bonus Size!
Fuel your fitness goals with Organika Full Body Collagen, the ultimate support for your joints, muscles, hair, skin, and nails. Whether you’re lifting, running, or recovering, our hydrolyzed collagen helps you stay strong, flexible, and radiant.
Now available in a Bonus Size, giving you more of what you need. Available at Nature's Fare Markets!
Our calendar NOVEMBER & DECEMBER 2025
SALE
Personal Care Sale
Save on products for hair, body, skin, cosmetics, oral care and aromatherapy! Plus, enjoy special savings on select products that keep you feeling bright and comforted all season long.
WHEN & WHERE: November 7 & 8 | All Stores
LET’S TALK: STRESS
Back to Balance
During stressful times, how can you help the body and brain rebalance and re-energize? Join us for this free online webinar with Joycelyne Lai and Genuine Health to uncover natural solutions to help boost sleep, mood and memory so you feel re-energized and uplifted.
WHEN & WHERE : November 12 | Online
SALE
Winter Warm-up Sale
Level up your entertaining menu and stay well through the holidays with big savings on seasonal supplements, gourmet comfort foods and easy, crowdpleasing dishes and drinks.
WHEN & WHERE: December 4–6 | All Stores
MORE EVENT DETAILS: naturesfare.com/upcoming-events
The health and well-being of our customers is central to our mission. We believe that learning how to live your healthiest life should be accessible to everyone. That’s why most of our Wellness Talks are made available for free to everyone. Dates subject to change.
Marketing Director Stephanie Thatcher
Content Manager Chantelle Nuttley
Creative Director Janna Payne
Copy Editor Marilyn Fransen
Take Charge of Your Wellness
Book your free 30-minute appointment with one of our nutritionists today.
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Made in Canada
GOOD STUFF GET THE
PERSONAL CARE
Hydration That Heals
Meet your new winter skin essential. This deeply hydrating cream blends hyaluronic acid, ceramides and prickly pear to soothe and soften, while vitamin C and niacinamide help brighten and protect. It locks in moisture and restores your skin’s natural barrier for lasting comfort.
Mad Hippie Ultra-Rich Barrier Cream
SUPPLEMENT
Rooted in Wellness
Boost your day with Beets Me, a delicious, antioxidant-rich blend of fermented beets, berries, black currant and açaí. This nitric oxide–supporting powder helps promote energy and healthy blood flow. Add it to water, smoothies, baked goods or raw treats to fuel your active lifestyle naturally.
Whole Earth & Sea Beets Me
PERSONAL CARE
Relief in Reach
Experience fast, effective relief with Pain Be Gone. This natural gel combines arnica and menthol to help ease sore muscles, sprains and everyday aches. Its cooling formula deeply penetrates to deliver immediate comfort and it’s 100% vegan, cruelty-free and toxin-free. Back to Earth Pain Be Gone
Breaking Bread, Building Bonds
According to the World Happiness Report (WHR), social connections are important drivers of happiness, for the individual, a society and across cultures. And the simple, everyday act of sharing a meal together—whether with our birth or found family—becomes an important cornerstone of family life, essential to our well-being and sense of connection to others.
Their 10-year study found that across ages, genders, countries, cultures and regions, people who share more meals have higher levels of social support and positive reciprocity, and lower levels of loneliness.
In other words, when we gather, we feed our bodies and our hearts.
| BY THE NUMBERS | Did you know?
There was a time, not that long ago, when most families shared almost every meal. But today our eating habits tell a different story.
30% don’t eat any meals with their partner
30% of Canadians eat all their meals alone
53% eat while using technology
34% don’t eat any meals with their family
33% eat while watching TV
One cannot think well, love well, sleep well, if one has not dined well.
virgina woolf
If you really want to make a friend, go to someone’s house and eat with them. The people who give you their food, give you their heart.
cesar
chavez
Slow-Down Food
As the global Slow Food movement—which works to preserve small-scale family farms, ethical and sustainable practices, and biodiversity—has grown, so has a social movement toward a more mindful lifestyle that connects the food we eat to the health of the environment and our communities. It celebrates seasonal flavours, local farmers, makers and producers, and the making and sharing of healthy food with others. Better for you, better for our communities and better for our planet.
Slow-Down Eating
How we eat is also important to our health. When we’re busy, bolting down our food becomes a bad habit. Taking your time reaps benefits at every level.
• Take 20 to 30 minutes to eat your meal because that’s how long it takes for your stomach to send a signal to your brain that it is full. When you slow down, you’re less likely to overeat.
• Chew your food slowly, to allow your digestive system to do its best work. You’ll have less indigestion, gas and bloating, and your body can extract and absorb nutrients more easily.
• Take time to be present and enjoy your food more, as you savour flavours, aromas and textures.
Here are a few tips to help you slow down:
• Turn off the TV and your phone to eliminate distractions.
• Cut your food into smaller pieces.
• Chew each bite at least 20 times before swallowing.
• Put down your fork or spoon between bites.
Enjoy. Linger, longer.
To inspire you to gather and share delicious memories with your family and friends this holiday season, here are some of our favourite recipes. Bon appetit!
All-in-the-Family Benefits
When children are involved in planning, shopping for and preparing meals, they are more likely to:
Be interested in trying new foods, learning about nutrition and developing life-long healthy eating habits;
Gain a sense of comfort and security, making it easier to develop a positive relationship with food;
Learn and be shaped by cultural and family values, traditions and social identity through the foods we eat; and
Develop social skills and table manners.
Sources
https://www.worldhappiness.report/ed/2025/sharing-meals-with-others-how-sharing-meals-supports-happiness-and-socialconnections/ https://www.slowfood.com/
https://www.healthshots.com/healthy-eating/nutrition/benefits-of-slow-eating/ https://kitchenfiftyseven.com/what-is-the-meaning-of-family-meals/ https://www150.statcan.gc.ca/n1/pub/11-627-m/11-627-m2018003-eng.htm
Vegan Shepherd’s Pie
Created by Robin at Greens, Eggs and Yams
This Vegan Shepherd’s Pie is going to be a new winter favourite. It has all the comforting flavours of a traditional shepherd’s pie, but this version has chickpeas as its protein and mushrooms to mimic the texture your friends and family might be looking for. Topped with creamy mashed potatoes and seasoned throughout with the freshness of rosemary and thyme, this savoury pie is bound to make your tastebuds happy.
Serves 4 | 1.5 hours
3 tbsp olive oil
12 g cremini mushrooms
1 small red onion
2 garlic cloves
1 carrot
2 celery sticks
2 sprigs rosemary
2 sprigs thyme
1 cup frozen peas
2 cups canned chickpeas
1 cup vegetable broth
2 tbsp tomato paste
MASHED POTATOES
3 lb yellow potatoes
6 tbsp vegan butter black pepper to taste
½ tsp salt
¼ cup oat milk extra thyme for garnish
1. Preheat oven to 400°F.
2. Slice and wash the mushrooms, and add to a pan with olive oil over medium heat.
3. Once browned, remove the mushrooms from the stove and add them to a food processor. Process until a fine texture forms (kind of like ground meat). Set aside.
4. Add the carrot and celery to the food processor and process until finely chopped.
5. Dice the onion. Heat the same pan over medium heat with a splash more oil and add the onion.
6. Mince the garlic. After a few minutes, add the garlic, followed by the chopped carrot and celery. When everything is soft and starting to brown, add the fresh rosemary and thyme.
7. While the vegetables are sautéing. Rinse a can of chickpeas in the sink, and measure out 2 cups. Add to the food processor and process until fine pieces form. Set aside.
8. Meanwhile, bring a large pot of water to a boil. Wash and peel the potatoes, and then quarter them. Boil until fork-tender.
9. Once the vegetables in the pan are tender, add the mushrooms, peas and chickpeas.
10. Stir in the tomato paste.
11. Next, add in the vegetable broth. Bring to a boil and immediately reduce to a simmer.
12. Let the mixture cook for 10 minutes.
13. Prepare the mashed potatoes. Drain the water when the potatoes are cooked.
14. Add the butter and milk and mash until smooth. Add the salt and pepper.
15. Prepare a 10-inch oven-safe pan (at least 2 inches deep) for the shepherd’s pie.
16. When ready, add the mince layer to the bottom of the oven-safe pan and cover evenly with the mashed potatoes on top.
17. Using a fork, add grooves over the mashed potatoes (purely for aesthetics) and brush a little olive oil on top of the potatoes.
18. Bake at 400°F, uncovered, for 25 minutes or until the top is browned.
19. Serve immediately. Store leftovers in the fridge and reheat.
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.
Sheet Pan Dinner With Tangy Tahini Yogurt
Contributed by Nuts to You
This sheet pan dinner is packed with nutrients and fibre and can easily be adjusted with whatever vegetables are in season. The tangy tahini yogurt sauce is so simple but makes everything taste sensational!
Serves 2–3
1 can (15 oz) chickpeas, drained and rinsed
3 large carrots, peeled and sliced on a diagonal
2 bell peppers, sliced into thick strips
1 red onion, sliced into wedges
2 tbsp olive oil
1 tsp ground cumin
1 tsp paprika
½ tsp garlic powder
¾ tsp salt
freshly ground black pepper to taste
YOGURT SAUCE
½ cup plain yogurt of choice
¼ cup Nuts to You Sesame Tahini
1 small clove garlic, finely minced
1–2 tbsp water (or more to thin out)
salt and pepper, to taste
1. Preheat the oven to 425°F. Line a large sheet pan with parchment paper.
2. Place in a large bowl the chickpeas, carrots, bell peppers and onion. Drizzle with olive oil and sprinkle on the spices. Toss everything until evenly coated.
3. Spread the mixture evenly on the sheet pan. Roast for 25 to 30 minutes, stirring halfway through, until carrots are tender and the edges of the veggies are caramelized.
4. While roasting, make the sauce. In a small bowl, whisk together the yogurt, tahini, garlic and water. Add salt and pepper to taste and adjust consistency with more water, if needed. The sauce should be thick but spreadable.
5. To serve, spread the sauce across individual bowls or plates. Spoon the roasted mixture on top of the sauce. Serve with warm pita, rice or quinoa.
Made with Nuts to You Tahini
Winter is Meant for Rest
Written by Lisa Kilgour, rhn
As the days grow darker and the air turns crisp, many of us feel the pull to slow down. In other words…many of us feel totally exhausted and are just trying to summon the energy to get through winter. But maybe, just maybe, there’s a different way.
This season, when the world hibernates, is often the busiest time of year. We push through fatigue, pack our calendars and try to squeeze in more when our bodies are quietly asking for less.
So, if you’re feeling unmotivated, tired or just a little “off”, you might be simply responding to the rhythm of nature.
In the natural world, winter is a time of hibernation, conserving energy and healing beneath the surface. Bears retreat into caves, trees let go of their leaves and the soil rests in preparation for spring. Nothing in nature blooms all year and we’re not meant to either.
Nature’s Reminder: We’re Meant to Slow Down
Somewhere along the way, many of us began to believe that rest is something we have to earn. That it’s the reward for being productive or something we get only after everything else is done. But nature doesn’t work that way.
Every living thing around us is preparing for rest in winter. Hibernation is tapping into that old wisdom; it’s really powerful.
As humans, we are not separate from this rhythm—we are nature. Our bodies, minds and nervous systems are wired to follow the seasons. And when we don’t allow ourselves to rest, we begin to feel the consequences: burnout,
overwhelm, fatigue that sleep alone can’t fix.
Your Nervous System Needs a Winter Too
We often think of rest as just getting more sleep, but true rest goes much deeper. It requires giving our nervous system a break from constant stimulation, pressure and stress. It’s about allowing space for slowness, stillness and recovery.
When we’re always “on” (checking our phones, juggling responsibilities, pushing through) we stay stuck in a state of fight-or-flight. Over time, this wears us down emotionally and physically. But when we slow down, even a little, we activate
Continued on page 11
the parasympathetic nervous system, our rest-and-digest state. This is where healing happens.
Choosing to rest isn’t easy, especially in a world that glorifies hustle and quietly judges the well-rested. But I’ve learned that rest is something I need in order to feel like me; it’s a non-negotiable in my life. I don’t run on overdrive and I don’t want to. These days, every nap I take feels like a quiet act of rebellion…and a deeply loving one.
Why Rest Feels So Hard (And How to Relearn It)
If rest feels uncomfortable or even frustrating, you’re not alone. So many of us have been conditioned to associate rest with “laziness”. We feel guilty for not being “productive”, and we get fidgety when there’s nothing to check off a list.
But that reaction is learned and can be unlearned. It’s the result of a culture that values doing over being.
Remember, you don’t have to prove your worth through constant output. You don’t need to earn rest. You deserve care simply because you’re human.
Relearning how to rest is about creating small, intentional pauses where your body and mind can breathe. It lets you reconnect with your natural rhythm, the same one that already knows how to slow down when winter comes.
Gentle Ways to Rest This Winter
Rest doesn’t need to be dramatic or time-consuming. It can be a part of your day. Here are a few ways to invite more rest into your winter:
• Let yourself sleep more. Just like nature slows down, our bodies naturally need more rest during the darker months. If you’re craving more sleep, that’s the winter season asking for rest.
Follow that urge when you can.
• Pause in the in-between moments. If you arrive early and you’re waiting in your car, try closing your eyes instead of doomscrolling on social media. Set a timer, lean back and give yourself a few quiet minutes of downtime.
• Take a 10-minute walk without your phone. Noticing nature and the beauty around you is a quick way to calm your nervous system. We live in such a beautiful place— take the time to enjoy it.
• Give yourself permission to do nothing. Even for just five minutes, do nothing and notice how that feels. It’s okay if it feels uncomfortable at first; over time that feeling will fade.
Taking a walk outside—even for just 10 minutes—has loads of benefits for your nervous system.
And maybe try this:
• Rest loudly. Brag about your nap. Be the person in the group chat who says, “I just had the best nap!” Let’s make feeling rested something to be proud of.
You Are Allowed to Slow Down Nature isn’t rushing right now and you don’t have to either. The trees are bare, the bears are tucked away and the soil is still. This is a season for quiet, not productivity. Let yourself slow down and let it be enough. Rest doesn’t need to be a luxury, it’s part of the cycle. It’s something we all deserve.
You don’t have to overhaul your life, just give yourself five quiet minutes a day and see what shifts.
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
Roasted Tomato & Bone Broth Soup
Contributed by Organika
This recipe truly speaks soup for your soul. A hearty bowl of warming tomato soup, elevated with the richness and nutrition of bone broth... and you're officially in soup heaven! This beautiful blend of fresh tomatoes, Organika Bone Broth and basil is packed with flavour, 15 grams of protein and fall goodness. So good and good for you (double score)!
3 lb ripe plum tomatoes, cut in half
¼ cup + 2 tbsp olive oil
2 cups onions, chopped
6 garlic cloves, minced
2 tbsp unsalted butter
¼ tsp crushed red pepper flakes (optional)
1 (28 oz) can whole plum tomatoes, with juice
4 cups fresh basil leaves, packed
1 tsp fresh thyme leaves (or ½ tsp dried)
4 cups water + 4 tbsp Organika Chicken Bone Broth Powder salt and pepper to taste
1. Preheat the oven to 400°F.
2. Line a baking sheet with parchment paper.
3. Toss the tomatoes with olive oil and lay on the baking sheet, season with salt and pepper to taste and roast for 45 minutes.
4. In a pot, melt butter over medium heat. Add the onions, garlic, red
pepper flakes and a pinch of salt. Sauté onions until translucent.
5. Add canned tomatoes, basil, thyme, roasted tomatoes including the juices, and your chicken bone broth mixture. Add in the desired
salt and pepper.
6. Bring the soup back to a simmer and cook for 40 minutes, uncovered.
7. Transfer the soup to a blender and purée until smooth.
NUTRITIONIST NOTES
The Kingdom of Mushrooms—Not Just Another Vegetable
Written by Angela Wright, cnp
Let’s talk mushrooms. They are trendy when added to coffee or taken for brain health. They’re also tasty on the grill or in a stir-fry. But what we don’t often consider is that they are a whole separate kingdom, providing a vast array of fungal-created chemicals and nutrients we can benefit from. Let’s take a step back to reframe our outlook on the fungal family members so we can embrace all they have to offer.
When we’re referring to the culinary ones like button or cremini, we tend to erroneously lump mushrooms into the vegetable category. They of course are not a plant at all, but a type of fungus. Did you know there are bigger differences between plants and fungi than between fungi and animals? For instance, both animal and fungal kingdoms use oxygen to ‘breathe’. Animals and fungi both must find food from external sources, whereas plants produce theirs via photosynthesis. Our DNA is also much closer to fungi. All to say, mushrooms are not plants.
Like edible plants, though, each type of mushroom has a different
taste and different nutrients. Just like when you aim to have a rainbow of plant foods to get a variety of phytonutrients, try switching up your mushrooms. Diversify your culinary intake by purchasing the agaricus family (button, cremini and portobello) when easily accessible and then swapping with oyster or shiitake when available. In wild harvesting season, include something seasonal like morels or chanterelles. Like the difference between a strawberry and a sweet potato, each species provides different benefits.
Another branch of the fungal world contains species with more therapeutic and medicinal properties. Some of these benefits will come from the fruiting body (the part
we commonly refer to as a ‘mushroom’) but others from the mycelium (the underground root-like system that is the actual organism) or the polypore (the hard conch some fungi produce). All forms may need to be boiled, cooked or extracted in water or alcohol to break down the cell structure and allow us access to the medicinal constituents. Over 270 identified fungal species have been shown to have therapeutic properties, including supporting the immune system (in dealing with cancers, auto-immunity, bacteria, viruses, parasites and other fungi), protecting the liver and cardiovascular system, providing detox and antioxidant roles, and managing blood sugar and cholesterol levels.
When considering fungi for their specific therapeutic benefits, dial in your choices based on your health issues and goals. Which would serve you best?
• Cordyceps helps to increase free testosterone, which is helpful for muscle mass creation and sex drive, and can also help decrease bone loss during menopause.
• Oyster mushrooms contain a natural form of statins that help lower blood cholesterol levels.
• Beta-glucan, the polysaccharide that modulates the immune cells in the intestines, is found in large amounts in reishi.
This is beneficial for digestive autoimmune conditions.
• Lion’s mane helps create nerve growth factor (NGF ), which is used by sensory neurons in the brain. (Think memory, brain trauma recovery.) It also helps with blood sugar regulation and alleviating menopausal symptoms.
• Shiitake is very anti-viral, helping combat the flu, hepatitis and herpes simplex.
• Turkey tail is used in the prevention and treatment of various cancers. It can also be used as an adjunct to conventional cancer treatment
to help with mitigating symptoms and supporting immune function.
• The agaricus button/crimini/ portabello mushrooms contain natural aromatase inhibitors, which prevent estrogen from becoming its more aggressive form that can contribute to hormone sensitive cancers like breast, uterine, ovarian and prostate.
• Many fungi act as adaptogens, helping one’s nervous system to better ‘adapt’ to the stresses in its surroundings. Reishi, lion’s mane, cordyceps and chaga are all beneficial for this.
Continued on page 15
SHIITAKE
CORDYCEPS
OYSTER
REISHI
LION’S MANE
TURKEY TAIL
BUTTON
CHAGA
Mushrooms also contain vitamin D in several forms—D2, D3 and D4— which can all be used by the body to create active vitamin D in the liver. (Fun fact: you can increase mushrooms’ vitamin D content by putting them upside down in the sun for 30 minutes.)
Here are some tips for getting the most out of your mushrooms:
• Avoid eating raw. Most mushrooms require cooking or some type of heat to break down the chitin (the hard polysaccharide that holds fungal cells together) and release the nutrients.
• Choose organic or wild harvested mushrooms; conventionally grown can be highly contaminated with fungicides.
• When taking mushrooms in supplement form, give yourself at least a day off each week to maintain the most medicinal benefit and efficacy.
• Some medicinal mushrooms can be taken proactively, but some will be more beneficial if taken when needed—like chaga to help combat cancer.
• The benefits of fungi will not be seen overnight—they are usually taken over a longer period. Give them time to work their magic.
By consuming a variety of mushrooms and other fungi, we can benefit from the vast array of nutrients they provide. Be sure to add them to your grocery list and supplement regime with this new understanding of their potential additions to your optimal health journey.
Angela Wright, cnp has been one of Nature’s Fare Market’s on-site Nutritionists since 2017. Ange loves the detective work of putting together a person’s symptoms with their specific root causes, and then explaining this in a way that her clients can’t help but to take action steps in the right direction. Her goal is to make all recommendations easy to implement for the person in front of her, no matter if they are just dipping a toe into holistic health or are fully immersed Learn more: alignnutrition.com
A soothing and calming beverage to get you through the winter season
Chamomile Lavender Honey Latte
Contributed by Traditional Medicinals
2 Traditional Medicinals organic Chamomile & Lavender Tea bags
1 cup boiled water
1 cup coconut or oat milk, or other milk of choice
2–3 tbsp honey, depending on sweetness preference
1 tsp vanilla extract or powder cinnamon powder for garnish
1. Place both tea bags into a mug, adding in 1 cup boiling water. Cover with a lid or tea buddy, and steep for at least 4 minutes.
2. Remove tea bags and squeeze any excess tea.
3. Pour milk into a small saucepan and gently simmer.
4. Carefully transfer the warmed milk to an upright blender along with the honey, vanilla and tea. Blend on high for 20 seconds.
5. Pour between two mugs and sprinkle with cinnamon. Enjoy immediately.
Beauty From the Inside Out Enhance Your Collagen
In the quest to look good and feel good, we’re savvier than ever about how our bodies work and what they need to stay strong and supple—to be beautiful from the inside, out.
We exercise, watch our protein intake, try to maximize sleep and minimize stress, and drink lots of water. And more of us are turning to collagen supplements to care for our skin. Let’s dive into the trend and all the options available.
What is Collagen?
Our bodies are made mostly of water and thousands of different proteins.
Around each cell is a framework of fibrous, structural proteins called collagen, found in our skin, bones, muscles, organs, tendons, ligaments, blood vessels and tissues.
Collagen provides:
• A strong, supple quality to our tissues;
• Strength and structural support; and
• Repair and renewal of damaged and dead cells;
…and enables our:
• Muscles to develop, stretch and contract;
• Joints and cartilage to function well; and
• Skin, hair, nails, bone and cardiac and cardiovascular systems to be strong and healthy.
To function well, these hard-working, constantly remodelling proteins need to be fed by the amino acids (proteins) in our food and made strong and resilient by resistance and weight-bearing exercise.
The 5 Types of Collagen
Increases resistance to stress and anxiety
Type I
Strength and Stretch
About 90% of all collagens, Type I provides the strong, stretchy foundational structure of bones, skin, ligaments and tendons.
Type II
Resistance and Cushioning
Found mostly in cartilage, Type II provides strength to resist compressive forces and cushion our joints.
Type III
Elasticity and Structure
Often found with Type I, this second most-abundant collagen provides a softer, more elastic framework and helps with tissue repair and healing. It’s mostly found in skin, blood vessels and internal organs.
Types V and X Specialists
Type V helps to regulate the diameter and organization of Type I and Type III collagen fibrils, and is found in the skin, hair and placental tissues.
Found in our joints and bones, Type X primarily helps with how cartilage is converted into bone during growth and repair, and how minerals like calcium are deposited.
Continued on page 19
Stress-Relax®
Stress-Relax Ashwagandha features clinically studied organic KSM-66 Ashwagandha® extract to help increase resistance to stress and anxiety in people with a history of chronic stress, thereby improving their quality of life. Ashwagandha is a well-recognized Ayurvedic herb that is traditionally used as a sleep aid and nerve tonic, and it also provides athletic support.
Boosting Collagen
Our ability to produce collagen naturally decreases as we age, and is also significantly affected by environmental factors like smoking, exposure to ultraviolet light and diet.
We feel its loss in joint issues, weakened nails, the loss of bone density and muscle mass, and in our skin’s sags and wrinkles.
The best interventions to increase collagen production and decrease cellular loss?
• Eat a nutrient-dense, balanced diet with plenty of quality protein, fruits, vegetables and whole grains.
• Foods rich in phytonutrients (from plants) protect the integrity of collagen, and help to protect it from damage, to lower inflammation and plump skin. These include citrus fruits, watermelon, turmeric, tomatoes, berries, bananas, dark green leafy vegetables, green tea, cocoa, apples, pears and cherries.
• Ensure you ingest enough Vitamins C, A and D, magnesium and zinc daily.
• Drink plenty of water.
• Avoid ultra-processed foods and minimize sugar and alcohol intake.
• Exercise regularly. Pay attention to weight training and resistance exercises.
• Limit sun exposure, a major cause of wrinkles. Cover up and use sunscreen, year-round.
• Don’t smoke and avoid exposure to second-hand smoke.
• Release stress in calming activities like meditation.
Sources https://pmc.ncbi.nlm.nih.gov/articles/PMC9086765/ https://www.collagenproject.com/blog/from-within-how-collagen-enhancesnatural-beauty https://www.womenshealthmag.com/beauty/a65417138/build-collagen-skin-tips/ https://biologyinsights.com/collagen-types-1-2-3-5-10-what-do-they-do/#google_ vignette https://www.healthline.com/nutrition/collagen
Supplemental Support
Today, a variety of options are available to support collagen production.
• Collagen. Availability in flavoured and unflavoured powder, and capsule and liquid form, make it easy to incorporate into your routine. Mix collagen into a hot or cold drink, a smoothie, yogurt or oatmeal or a favourite baking recipe.
Bovine collagen, primarily for bone and joint support, is made from the skin and by-products of pigs and cows.
Look for collagen with hydrolyzed collagen peptides, the easiest for the body to absorb and use, from grass-fed, antibiotic- and hormonefree sources.
Marine collagen, popular in skincare regimes to plump, firm and hydrate, comes from the skin and scales of fish, which would otherwise be discarded, and is considered a more sustainable alternative.
Look for sustainably sourced products made with wild fish, caught in cold waters.
It’s easy to add collagen to your routine— just mix it into your post-workout drink, morning coffee or smoothie.
• Adaptogens. These herbs, such as ashwagandha and rhodiola, are designed to respond to stress in the body, mitigating the effects of cellular aging and inflammation.
• Cellular skin care supplements. These are specifically designed to encourage and improve cellular health below the surface. Absorbable antioxidants, vitamins and minerals rebuild, strengthen and protect skin, hair, nails and tissues. Look for products derived from whole food sources.
• Essential oils. Because they contain antioxidants that protect your skin from freeradical damage, essential oils can naturally stimulate collagen production in the skin. Try antiinflammatory geranium, rosehip, lavender, frankincense or carrot seed oil. Look for pure, organic oils. Dilute before applying to your skin by adding just a drop or two to your favourite moisturizer or serum.
Note: Always check with a qualified healthcare practitioner before taking supplements, especially if you take any medications, are pregnant or nursing.
https://en.wikipedia.org/wiki/Collagen_loss https://www.healthline.com/nutrition/foods-high-in-vitamin-a https://supplewiki.com/vitamin-a/ https://www.emedihealth.com/nutrition/phytonutrients-for-skin https://www.healthline.com/health/phytonutrients https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-a-does-collagenreally-help-fight-wrinkles-and-aging/ https://www.healthspectra.com/top-10-anti-aging-wellness-products-to-supportcellular-health/ https://www.essentialoils.life/essential-oils-collagen/#5-types-of-collagen https://aromatherapynaturals.com/best-essential-oils-to-stimulate-collagen/ https://www.webmd.com/beauty/marine-collagen
https://www.healthline.com/nutrition/bovine-collagen#what-it-is https://fishingandfish.com/what-fish-is-marine-collagen-made-from/
Winter Skin Simplified Hydration That Works
Written by Nadia Badowski, Esthetician and Founder of Koope Skin Care
As we start to transition into autumn, we begin to think about our winter skincare routine. Canadian winters, though beautiful, have a way of testing our skin. Between icy winds, low humidity and the blast of indoor heating, even the healthiest complexions can feel dry, tight or dull. So what is the secret to staying radiant through the season? A paredback routine built around gentle, soothing cleansing and deep hydration with moisture retention.
STEP 1: A creamy, gentle cleanse Cleansing is the foundation of any routine, but in winter, harsh foaming cleansers can worsen dryness and sensitivity. During the cold months, swap your gel cleanser for a milk-based cleanser—its creamy texture removes impurities and makeup without stripping natural oils. This helps your skin stay balanced and ready to absorb moisture.
• Massage just under a Looniesized amount of Koope’s Milk Cleanser onto dry or damp skin.
• Take a moment to work it in; gentle, circular motions help release tension while cleansing.
• Rinse with lukewarm water and pat dry. Don’t rub harshly— winter skin is delicate.
Find Koope Milk Cleanser and Heavyweight Moisturizer at Nature’s Fare Markets and make your winter skincare routine one less thing to worry about.
STEP 2: Lock in lasting hydration
Once your skin is clean, it’s ready to soak up moisture—and in winter, it needs more than a lightweight lotion. Look for a rich, barrier-supportive moisturizer to replenish and retain hydration while protecting against the elements.
Koope’s Heavyweight Moisturizer blends barrier-strengthening ceramides, peptides, antioxidants, shea, vitamins and hyaluronic acid to keep skin smooth, retain moisture and strengthen the skin’s barrier for resilience against the bitter cold. Its plush, creamy formula absorbs beautifully, leaving skin comforted but never greasy—ideal for morning and night use through the colder months.
• Apply to skin after cleansing to lock in hydration.
• Use gentle upward strokes, taking a few extra seconds for a mini facial massage to boost circulation and enhance absorption.
Extra winter rituals:
• Keep a humidifier running indoors to offset dry air.
• Opt for shorter, lukewarm showers to avoid stripping your skin of its natural oils.
• Even in winter, don’t skip SPF UV rays are present year-round.
Simplicity Wins
Winter skin doesn’t need a complicated routine to thrive. With the right routine, you can keep your skin calm, balanced and radiant— no matter how low the temperature drops.
That’s where boundaries come in. Far from being rigid walls, boundaries are gentle but firm guidelines that protect your energy, support your well-being and allow you to show up fully. During the busiest time of year, they can mean the difference between a joyful holiday and one spent running on empty.
Why Boundaries Feel Hard at the Holidays
This season is wrapped in ideas of generosity and togetherness, which can make saying no feel uncomfortable. Many people push past their own limits to avoid conflict or disappointment. But when you override your needs again and again, your body and mind send signals—fatigue, irritability, anxiety or that heaviness when another invitation appears. These are not flaws. They are reminders from your nervous system that your energy is being stretched too far.
Joyful Holidays Start With Healthy Boundaries
Written by Tracey Kennedy
As the holiday season approaches, our calendars often fill with dinners, parties, family visits and shopping lists. What should feel like a time of connection and joy can quietly turn into overwhelm. Between the pressure to say yes to every invitation and the unspoken expectations of family traditions, many of us end up exhausted by the time the new year arrives.
A Simple Framework: Green, Yellow, Red
When I talk with clients about boundaries, I sometimes use a traffic-light metaphor. It’s simple, intuitive and easy to apply when you’re caught in the swirl of holiday decisions:
• Green boundaries
They might look like stepping outside for a breath of fresh air during a family gathering or leaving your phone in another room at dinner so you can be fully present.
• Yellow boundaries
These involving asking yourself to pause and check in before committing. You might say “Let me look at my schedule and get back to you,” or agree to help with one task but not all of them. This gives you space to honour your capacity.
• Red boundaries
These are firm and non-negotiable. They might be declining an event that would leave you depleted or choosing not to engage in conversations that feel harmful. Red boundaries protect your deepest well-being.
What green, yellow and red boundaries will you set this holiday season?
Protecting Your Energy This Season
• Pause before committing. A simple “I’ll let you know tomorrow” creates space to notice what feels right.
• Use kind, clear language. Phrases like “That doesn’t work for me this year” or “I can’t stay late, but I’d love to join for dinner” keep the tone warm while honouring your needs.
• Build in buffer time. Plan quiet moments before or after gatherings—a walk in the snow, an early bedtime or a few minutes of meditation can help reset your nervous system.
• Honour your personal rituals. Whether it is a morning cup of tea, a workout or time outdoors, protect the daily practices that keep you steady.
Maintain your personal rituals even when it gets busy. Take time to enjoy a cozy beverage, read or get outside.
• Let go of the extras. Not every holiday task is essential. Choose what matters most and release the rest.
Reflect Before the Rush
A few minutes of reflection can help you move through the season with more ease. Ask yourself:
1 Which commitments feel nourishing, and which feel draining?
2 Where might a gentle green or yellow boundary help me stay balanced?
3. What firm red boundary will protect my peace this year?
Moving Into the Holidays with Intention
The holidays hold so much potential for connection, laughter and meaning. Boundaries allow you to experience those moments fully instead of running on empty. They give you space to breathe, to rest and to savour the warmth of gathering with people you care about. Think of them as the quiet structure that helps the season feel lighter, calmer and more joyful.
Tracy Kennedy is a registered social worker and trauma-trained psychotherapist with over 15 years of experience. Registered in both Ontario and British Columbia, she helps adults heal from trauma using EMDR, Somatics, EFT, Polyvagal theory and the Safe and Sound Protocol. With a compassionate and practical approach, Tracy draws from both her expertise and personal healing journey to guide clients toward recovery, offering hope and empowerment every step of the way.
Learn more: tracykennedytherapy.com | Instagram: @tracy.kennedy.therapy
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• Sensitive-skin-friendly: Koope excludes 36 common sensitizers and is fragrance-free
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Back to Tradition Animal Fats in Cooking
But is that true? Well, yes and no. Let’s first talk about the role of fat in the body. Fats are used to make all the cells in our body and to carry, store and absorb vitamins like vitamin A, D, E and K. They also trigger a feeling of fullness to tell you when you’ve eaten enough.
With protein, carbohydrates and water, fats are essential to ensure our bodies perform properly.
WHAT’S THE SEED OIL STORY?
Many people are choosing to limit their intake of highly processed seed oils—like canola, sunflower, safflower, peanut, and soybean and focus on using less refined options instead.
While whole seeds are naturally packed with nutrients, the industrial processes often used to extract their oils—like high heat, bleaching, and chemical solvents— can remove some of those benefits. If you do use seed oils, look for cold-pressed, unrefined, or minimally processed varieties, which retain more of their natural antioxidants and healthy fats.
A RETURN TO TRADITION
Everything that goes around, comes around. And that’s certainly true for cooks who are moving away from seed oils to embrace traditional fats like butter, ghee and tallow. Some are going for big flavours while others blame seed oils for everything from inflammation to weight gain to a range of diseases.
The hunt for less processed options is what is driving people back to traditional fats again, and to enjoy their rich flavours.
Solid-at-room temperature, traditional fats are more heat stable, making them ideal for higher-heat cooking. Think roast vegetables in duck fat, spices spitting in hot ghee, and rich, flaky lard piecrust.
Butter
Made from the fat and protein of churned cream from cows, buffalo, goats, sheep and yaks, versatile butter is popular as a spread, in baking and for moderate-heat cooking.
Salted or unsalted, creamy butter is rich in fat-soluble vitamins A, D, E, B12 and K2. One tablespoon = 100 calories.
Ghee
Widely used in Middle Eastern and Indian cuisine and Ayurvedic traditions, this type of clarified butter is made by heating cow’s milk over low heat until the water evaporates and milk solids are separated and skimmed off.
Caramelizing the milk solids before straining enhances its aromatic, nutty flavour. Use it to transform scrambled eggs or roast vegetables.
Rich in vitamins A, D, E and K and omega-3 fatty acids, ghee is ideal for people who are lactose intolerant or allergic to dairy. One tablespoon = 130 calories.
For higher nutrient quality, choose fats derived from outdoor, grass-fed animals.
Lard and Tallow
Rendered from pork fat, lard is known for its mild, neutral flavour and versatility—think flaky pie crusts and crispy fried chicken—and is popular in southern and Latin dishes.
Tallow is fat rendered from cow or mutton organs. Use it to sear, fry and bake; in gravy; and to bind spices in rubs.
Lard and tallow are sources of vitamins A, D, E and K. One tablespoon = 115 calories.
Poultry Fats
Schmaltz (rendered chicken, duck or goose fat), popular in Eastern European cuisine, is popular with chefs for its depth of luxurious flavour and the crispiness it brings to roast potatoes, root vegetables and even popcorn. It’s also use in hearty stews, for potato pancakes and as a spread.
Trace amounts of vitamins A and D are found in poultry fats. One tablespoon = 120 calories.
Homemade Ghee
1 Cut 1 lb. (454 grams) unsalted butter into cubes. Place in large skillet or pot on low heat.
2 Melt the butter then bring it to a simmer. Use a slotted spoon to remove any foam or milk solids that float to the surface.
3 Cook for 15–20 minutes, until the milk solids begin sinking to the bottom and turn a deep golden colour.
4 Turn off the heat. Cool for a few minutes.
5 Strain using a cheesecloth or coffee filter, into a clean lidded jar.
6 Store at room temperature for 3–4 months or in the fridge up to a year.
Quality Counts
No matter what kind of oil, the more it’s processed and refined, the lower its nutrition. Buy pure, cold-pressed, extra-virgin seed oils—ideally organic and nonGMO. Do not cook on high heat or re-use. When buying traditional animal fats, look for pure, un-hydrogenated options. Better yet, make your own.
Of all the food groups, fat has the most calories.
Eat in moderation as a part of a well-balanced diet.
DIY Sugar Scrub
Winter is near and whether your dry skin needs an extra bit of love or you fancy making some homemade gifts for the holiday season, this DIY sugar scrub has you covered. Beyond being dead simple to make, with three staple ingredients and a few extras from around the house, your sugar scrub possibilities are almost endless!
The three basic ingredients you’ll need every time? Sugar, coconut oil and unscented Castile soap. Easy, right?! Add in a few pantry ingredients and some extracts or essential oils, and you can make almost any type of sugar scrub you like. Definitely experiment with making your own combinations, but here are four tried and true combos to try.
Putting them together couldn’t be easier: Simply measure out your ingredients and mix well, using the back of your spoon to break up any coconut oil chunks you might have. Transfer your finished scrub into jars or repurposed bath product containers, pop your lids on, and you’ve got amazingsmelling body scrub that will leave your skin feeling smooth and nourished.
½ cup fine cane sugar
½ cup coarse cane sugar
¼ cup coffee grounds
¼ cup coconut oil
2 tbsp unscented Castile
soap
½ tsp vanilla extract
½ cup fine cane sugar
½ cup coarse cane sugar
½ tsp ginger
½ tsp cinnamon
½ tsp nutmeg
½ tsp cloves
¼ cup coconut oil
2 tbsp unscented Castile
soap
½ tsp vanilla extract
¾ cup fine cane sugar
½ cup coarse cane sugar
¼ cup crushed freeze-dried
strawberries
¼ cup coconut oil
2 tbsp unscented Castile soap
½ tsp vanilla extract
¼ tsp almond extract
½ cup fine cane sugar
½ cup coarse cane sugar
¼ cup cocoa powder
¼ cup coconut oil
2 tbsp unscented Castile soap
½ tsp peppermint extract
1 tbsp crushed candy cane (optional)
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
Vanilla Latte
Gingerbread
Strawberries & Cream
Chocolate Mint
Winter Movement, Redefined
When winter settles in with its long nights and chilly mornings, the pressure to keep up with high-intensity workouts can feel heavy. The idea that fitness must always be about intensity and sweat is outdated. Movement is really about longevity, balance and overall well-being. Swapping in gentler workouts during winter isn’t losing ground—it’s training smarter and respecting the natural cycles of energy your body follows. Our bodies and minds naturally respond to the rhythm of the seasons and honouring that shift can leave us feeling stronger, calmer and more balanced.
Listening to Your Body’s Seasonal Cues
In summer, longer days and abundant light make us feel more energized which often pairs well with high-intensity exercise. Winter, however, is different. Shorter days and darker mornings affect our circadian rhythms which influence mood, sleep and energy. Instead
of pushing against this natural slowing, choose gentler forms of movement to help the body maintain balance.
This isn’t about losing progress or being less committed—it’s about adapting. Slower, restorative exercise reduces stress on the nervous system, improves circulation and helps prevent burnout at a time when many already feel fatigued from busy schedules and reduced sunlight.
Walking as Medicine
One of the simplest and most underrated ways to move in winter is walking. A short stroll outdoors exposes you to natural light, supporting vitamin D levels and helping regulate sleep. The steady rhythm of walking is meditative, calming the nervous system and lifting mood. Best of all, it’s accessible: no equipment, no membership, just a warm coat and a willingness to step outside.
A Morning Movement Reset
If dark mornings leave you feeling
sluggish, try starting the day with a brief routine of gentle movement. Ten minutes of light stretching and a few yoga poses can help shake off morning grogginess, increase circulation and set a steady, positive tone for the hours ahead. Building this small ritual into your routine can make winter mornings feel more grounded and less rushed.
Redefining movement in winter is really about embracing the season instead of resisting it. Highintensity workouts aren’t “bad” but they aren’t the only way to stay healthy. Sometimes slowing down is the most powerful choice you can make.
So this winter, give yourself permission to rest, stretch, walk and move with intention. Your body isn’t asking for less—it’s asking for exactly what it needs. By listening, you’ll move through the season feeling steadier, calmer and ready for the renewal that spring will bring.
10-MINUTE
WINTER MORNING MOVEMENT PLAN
1 Gentle Wake-up Breathing 1 min
Sit or stand tall.
Inhale deeply through the nose for 4 counts, hold for 2, exhale slowly for 6. Repeat for 5–6 cycles to oxygenate the body and calm the mind.
2 Neck and Shoulder Rolls 1 min
Slowly roll shoulders forward 5 times, then back 5 times.
Gently tilt the head side to side and do small circles to release tension.
3 Standing Forward Fold with Half Lift 1 min
Bend at the hips, letting arms hang toward the floor.
Inhale and lift halfway with a flat back, exhale and fold again.
Repeat for 3–4 cycles to loosen the back and hamstrings.
4 Cat-Cow Flow 2 min
On hands and knees, inhale arching the back (cow), exhale rounding the spine (cat).
Move slowly with your breath, about 8–10 rounds.
5 Gentle Sun Salutation Variation
Start standing, inhale arms overhead. Exhale forward fold.
Inhale half lift.
Exhale step back to a plank or tabletop. Inhale lift the chest, exhale return to standing.
Repeat 3 rounds, moving slowly.
6 Seated Twist & Side Stretch
Sit cross-legged, place one hand on the opposite knee, twist gently.
Hold each side for 2–3 breaths. Then raise one arm overhead and lean to the side, switch sides.
7 Closing Grounding 1 min
Sit or stand still.
Place hands on heart and belly, take 3 deep breaths.
Set a simple intention for the day, like ‘move gently’ or ‘stay grounded’.
STAY Strong STAY SHARP Stay Active
• Helps improve strength and performance in short bursts of intense activity
• Supports healthy aging by promoting lean muscle and recovery
• Vegan-friendly creatine that dissolves quickly and absorbs easily
Overwhelmed? Eat This!
When life feels heavy, what you eat can make a difference in how you can respond. Certain nutrients play key roles in calming your nervous system, balancing mood and keeping your energy steady.
1 | TRYPTOPHAN 1
This is an amino acid that helps your body make serotonin—the “feel-good” neurotransmitter that supports mood and relaxation.
what to eat: turkey, chicken, eggs, pumpkin seeds, tofu, lentils
2 | MAGNESIUM
This helps regulate the stress response by calming the nervous system, supporting sleep and relaxing tense muscles.
what to eat: spinach, Swiss chard, almonds, cashews, dark chocolate, black beans
3 | VITAMIN C
This antioxidant helps lower stress hormones like cortisol and supports your immune system when it’s working overtime.
what to eat: oranges, bell peppers, strawberries, kiwi, broccoli
4 | POTASSIUM
This balances electrolytes and blood pressure, which can spike when stress is high. It also supports steady energy and nerve function.
what to eat: bananas, avocados, potatoes, sweet potatoes, leafy greens
5 | VITAMIN B12
This is vital for energy production and helps regulate mood by supporting your brain’s production of neurotransmitters.
what to eat: salmon, tuna, sardines, eggs, nutritional yeast, fortified plant milks
6 | IRON
7 | TYROSINE
This amino acid is a building block for dopamine and norepinephrine, which boost motivation, focus and resilience under stress.
what to eat: cheese, soy products, chicken, fish, peanuts, sesame seeds
8 | OMEGA-3
These healthy fats support brain health, reduce inflammation and help regulate mood and memory.
what to eat: salmon, mackerel, sardines, chia seeds, flaxseeds, walnuts
9 | CHOLINE
This supports memory, learning and stress resilience by helping your brain make acetylcholine, a key neurotransmitter.
what to eat: eggs, soybeans, cauliflower, broccoli, quinoa
10 | MELATONIN
This is the hormone that regulates your sleep cycle, helping your body reset and recover.
what to eat: tart cherries, walnuts, pistachios, grapes, oats
11 | ZINC
This plays a role in stress regulation and immune health, and it helps your brain manage mood and clarity.
This helps your blood deliver oxygen to your brain and body. Low iron can leave you tired, foggy and irritable.
what to eat: lentils, chickpeas, pumpkin seeds, beef, spinach, quinoa
what to eat: pumpkin seeds, chickpeas, cashews, oysters, beef
12 | HYDRATION
Dehydration can quickly worsen stress, fatigue and brain fog. Foods with high water content help keep you hydrated beyond your glass of water.
what to eat: cucumbers, watermelon, celery, lettuce, oranges
When you’re overwhelmed, your body needs extra nourishment to restore balance. Building meals with these foods can give your brain and body the support they need— whether it’s starting the day with a spinach and mushroom omelette, snacking on pumpkin seeds and strawberries, or winding down with a bowl of tart cherries. Think of it as feeding both your body and your peace of mind.
Pumpkin Seeds Orange
Black Beans
Spinach
GOOD STUFF IN-STORE
Eupherbia Saffron Whole Leaf Tea
A luxurious blend of handpicked highland green or black tea and premium saffron threads. Rich and aromatic, it supports mood, memory and relaxation while delivering a smooth, herbaceous and balanced brew.
Made in Canada
Hey Y’all Non-Alcoholic Iced Tea
Hey Y’all Southern Style Non-Alcoholic Iced Tea brings that down-home flavour, Canadian style. Brewed from real tea leaves and perfectly sweetened, this refreshing non-alcoholic sip delivers smooth Southern charm in every chilled can—no porch swing required.
Made in Canada
Yorkshire Valley Farms Chicken Dino Nuggets
They’re certified organic, gluten-free and shaped like fun. Made with 100% Canadian organic chicken, these dino nuggets make mealtime roar.
Grandma’s Perogies
Made in Canada
Bring a taste of tradition home with Grandma’s Perogies. Made with fresh ingredients and tender Canadian wheat dough, these wholesome Old World dumplings are quick, comforting and perfect for any meal.
Broya Flavoured Bone Broth
Warm, nourishing and full of flavour, Broya Bone Broth is made from organic, freerange Canadian chicken or beef and slowsimmered with wholesome spices. Enjoy blends like Classic, Parsley & Cumin, Sriracha & Chili or Tomato & Smoked Paprika for a delicious, protein-rich boost anytime.
