Download Wellness Guide - Kootenay Coop

Spring | Summer 2015
Wellness Guide
The Kootenay Co-op’s Path to Health
N E W s u m mer
a rt i c le s in s i d e !
Friendly. Healthy. Community owned.
3
11 Superfoods
Welcome to Wellness
Michelle welcomes you to Spring
Wellness Week 2015.
4
What if the food you ate was also a
powerful nutritional supplement?
Michelle dishes up on super dishes!
Protein
Quality protein is so much more than
muscle tissue’s main ingredient! Mary
dishes up the details and offers some
practical suggestions on getting enough
of the good stuff.
5 Greens
12 Caring for your Skin
The chemicals we put on our skin end up
in our bloodstream. Hazel and Myriam
share their knowledge on body care
that’s both beautiful, safe and healthy.
14 Stress Management
Three cheers for chlorophyll! Michelle
tells us how we can green up our diets,
as well as how to cleanse and alkalize.
6 Essential Fatty Acids
7
15 Hormone Health
Want to maintain healthy hormone
levels, support nervous system function
and get tips for healthy weight loss?
Then you want to find out about EFAs!
A healthy hormone balance is essential
to good health. Erin Jane lays out the
basics.
Digestion
Want to prevent & treat bug bites with
out using harmful chemicals? We have lots of advice and suggestions.
What good is a nutrient if your body
can’t use it? Kristina breaks down the
complex subject of nutrient absorption.
8
It’s a jungle out there, and our bodies are often in fight or flight mode.
What to do? Kristina shares her top tips.
Cleansing
Kristina explains the why and how of
cleansing and detoxifying.
10 Probiotics
There’s a reason--in fact there are
many--why probiotics are called ‘friendly’
bacteria! Julia gives us the inside scoop.
Wellness Guide
16 Don’t Let The Bugs Bite!
18
Fun in the Sun
Find out how to feed and care for your skin during the hot summer months,
from sunscreen to antioxidants and more.
20 The Vitamin Project
The Kootenay Co-op is a member-owned cooperative offering
natural, organic foods and products in Nelson, BC, Canada.
Wellness Week is a celebration of self-care
and self-responsibility for our own health and
wellness. Our goal is to empower you, our
member-owners and customers, by offering you
a wide array of the highest quality supplements,
beautiful cosmetics and luxurious body care
products, while providing information for you
to make informed decisions to help you manage
your health and wellness. We are excited to
bring you not one, but two great Wellness Weeks
as part of our member benefits program: Spring
Wellness Week in June and its winter counterpart
in November. In both weeks, you enjoy amazing
pricing on products we love, including seasonal
products (like our sun care specials).
Foods and herbs are our ancestral medicines.
Through the generations, a great many natural
remedies have been discovered that help keep us
well and vibrant. We are fortunate to have many
natural choices available to us today that are
based on these historical, cultural traditions.
In Wellness, we can help you locate products,
refer you to the reference library, recommend a
book, provide literature on relevant supplements,
and steer you towards some positive dietary
changes, or the guidance of a practitioner.
In this retail setting however, we are not
permitted to diagnose or prescribe for our
customers; our role is to listen and help
empower each of you to find a health solution
that is positive
and unique
to your own
situation.
We always
welcome your
enquiries and
look forward
to helping
you during
Wellness Week
and beyond.
Michelle,
Wellness
Manager
Give as good as you get during Wellness Week! Your purchases help support
ANKORS’ vitamin donation program.
A week of great member savings, health
2014 Issue
Wellness Guide is the Kootenay Country Store’s Annual Wellness
publication. It is printed on post-consumer recycled paper and is
available online in PDF format. This guide can be downloaded from:
www.kootenay.coop.
Welcome to Spring Wellness Week
For more information, please visit our website.
Editors/Layout: Jocelyn Carver, [email protected]
Marnie Christoffersen, [email protected]
Contributors: Michelle Beneteau, Julia Cedar, Kristina Hus, Hazel
Mousley, Erin Jane, Mary Willow, Myriam Zbinden.
Kootenay Country Store Co-op
295 Baker Street
phone: 250-354-4077
Nelson, BC V1L 4H4 fax: 250-354-4097
information and community giving!
The articles in this Wellness Guide cover the basics for health and wellness and are brought
to you by our knowledgeable and friendly Wellness staff. Do you ever wonder what products
the staff choose for their own health and wellness? Now you’ll know, as they include their
favourite product picks in their articles.
[email protected]
online: www.kootenay.coop
email:
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March 2014 | Wellness Guide | 3 Wellness Guide
Wellness Guide
Covering the Basics: the Wellness Top 10
The Wellness Team has come together to share their ‘Top 10’ with us! That is,
those nutritional supplements that cover our health basics by supporting proper
functioning of our body’s systems and its overall vitality.
Protein
Quality protein is essential for maintaining, repairing and growing muscle tissue, a fact often espoused
by body builders and athletes. However, few people discuss its importance in maintaining healthy
cellular structures, blood cell production, immune system health, enzyme and hormone production,
and keeping our metabolism running at a high rate. For a strong and healthy body and speedy
metabolism, it is ideal to consume some protein at each meal and snack throughout your day. This
practice will keep your blood sugar more level and hunger pangs to a minimum, helping to both grow
muscle tissue and/or lose body fat, if those are your goals.
Protein can be found in most foods. We are most familiar with meat, however there are many good
quality high protein sources which include eggs, dairy products (whey protein powders, cheeses and
yogurt) nuts and seeds (hemp, chia, pumpkin and seed butters), some grains (notably rice protein
powders and quinoa), and legumes (all beans, pea protein powders).
Greens
Green foods such as dark green leafy vegetables, cereal grasses, sea vegetables and algae are the original
superfoods. Greens are calorie for calorie, perhaps the most concentrated sources of nutrition of any food on
the planet. Green foods are loaded with chlorophyll (the alkalizing and detoxifying phytonutrient that gives
green foods their colour). This green pigment is how plants convert the energy of the sun into usable food.
Consuming greens is like eating sunshine!
The potassium, magnesium and a host of other minerals found in many green foods are alkaline in nature and
are crucial to maintaining proper pH balance in the body. Many of us tend to
consume foods and drinks that are more acidic, especially in winter, which is thought to be at the root of
most health issues. Alkalizing our diet helps to neutralize possible negative effects of an acidic diet, drinking
acidic water or other beverages, and from pollutants in the air we breathe. As we incorporate more green
foods into our diet, we encourage our body’s natural internal cleansing process. What a great way to support
a spring cleanse!
Alkalize for Health
Concerned about bone health? Eat green foods! An alkaline diet helps prevent the leaching of calcium from
the bones. Many leafy greens such as kale, parsley, spinach, and beet or turnip tops contain Vitamin K1, which
converts in our body to the healthy bone nutrient Vitamin K2. Vitamin K is best absorbed when eaten along
with fat, so be sure to dress your steamed greens with your favourite nutritional oil.
Metabolic processes are optimized to the fullest when our body is in an alkaline state. PH balance benefits
so many facets of health, from illness recovery to bone health and overall wellness. With an abundance of
green foods available as fresh, organic produce or in supplement form, we have access to countless essential
minerals, vitamins, antioxidants and other phytonutrients.
Algaes
Chlorella, Spirulina and Aphanizomenon flos-aquae (AFA or E3 Live) are algaes that have been used as whole
food supplements for generations. High in many vitamins and minerals and other micronutrients, consuming
algae is a great addition to the diet.
Mary’s pick
Ergogenics New Zealand Whey Protein Concentrate
This whey concentrate provides me with 24 grams of
absorbable protein to help fuel my metabolism and muscle
growth. The fact that it comes from grass fed dairy cattle is
an extra and important bonus! Add it to crepe and pancake
batter to boost your protein in the morning, as well as to your
healthful smoothies and post-workout drinks. Delicious.
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Protein powders, found in the
Wellness Department, provide
your body with easy-to-consume
and digestible protein. They can
be mixed with water, almond
or rice milks, and can be added
to smoothies and baked goods.
Protein powders require little to no
preparation, making them a handy
addition to your healthy diet when
you don’t have the time or the will
to cook!
Mary, Wellness Buyer
Curious about how these supplemental foods are grown? Chlorella and Spirulina are fresh water algaes,
grown in a controlled environment. All brands of Chlorella and Spirulina that we carry at the Co-op are
certified organic and come from trusted suppliers. AFA is grown in the great outdoors, at 1,262 m above sea
level in the pristine waters of Klamath Lake in Oregon, and is regularly tested for radiation contamination.
Michelle, Wellness Manager
Michelle’s picks
Genuine Health
Greens+O Acai Mango flavour
The newest version of Greens+ is definitely
the most delicious! Made with 75% certified
organic ingredients, organic spirulina, broccoli
sprouts, chia seeds, and sunflower lecithin,
this new Greens+ is a great, daily greens fix.
March 2014 | Wellness Guide | 5 Wellness Guide
Wellness Guide
Digestion
Essential Fatty Acids
Fats are one of the three main classes of macronutrients vital for human nutrition, along with carbohydrates and
proteins. Over the years there has been much misinformation regarding this essential nutrient. Traditional fat
products such as butter and saturated tropical oils were given a bad rap, and North Americans started avoiding
fats or using highly processed oil alternatives. The result was detrimental to our long term health. After years of
research by healthy-fat champions such as Udo Erasmus, Sally Fallon and others, we now know that quality fats
are not only healthy, but essential. It is now suggested that, for optimal health, we should consume 25% of our
daily calories from quality fats.
Function of Fats
Fats are made of chains of fatty acids. The different fatty acids occur in unique
structures that the body recognizes and that are required for a wide range of
metabolic functions. Fat soluble nutrients such as Vitamins A, D, E and K require
fat for their digestion. There are three main categories of fats: monounsaturated,
polyunsaturated (EFAs) and saturated. Essential Fatty Acids such as Omegas 3 and
6, are used to construct the cell walls for every living cell in the human body. Both
the monounsaturated (for example olive oil) and polyunsaturated oils play a vital
role in maintaining healthy hormones, skin, hair, nervous system, brain function
and cholesterol levels.
Certain saturated fats such as butter, ghee, palm and coconut oil are finding their way into the ‘do consume daily’
category as well, despite years of negative press. Saturated fats contain a wide range of nutrients that help support
immune and cardiovascular health, weight management and healthy blood sugar regulation.Saturated fats are
also ideal cooking oils as they are very shelf and heat stable.
What is the difference between fats?
The quality of fats makes all the difference to human health. Whole, unrefined oils are optimal as they provide
the complete spectrum of nutrients necessary to fill our fat requirement for good health. Heavily refined oils or
processed oils (found in most processed foods) have proven to compromise optimum health. Their molecular
structures have been damaged in processing and are thus unusable by the human body.
What is MCT oil?
MCT (Medium Chain Triglyceride) is a fat naturally found in coconut and palm oils.
MCT oil is instantly absorbed in the body, bypassing the digestive tract and providing
instant fuel for the muscles and brain.
Taking care of one’s digestive system can have a huge impact on one’s overall health. A properly
functioning digestive system ensures the breakdown of complex food into its smaller, useable constituents
such as amino acids, simple sugars, fatty acids, minerals, vitamins and numerous other phytonutrients
which the body needs to build, maintain and regenerate itself. This digestive process is facilitated by
enzymes produced in the mouth and by the pancreas, hydrochloric acid produced in the stomach, as well
as bile salts excreted by the gallbladder.
Aging, stress, fast eating and overeating can all impact digestion negatively and lead not only to poor
assimilation of food, but also to digestive upset. Longstanding indigestion can result in chronic gut
irritation and can lead to leaky gut syndrome, a condition where the intestinal lining loses its barrier
function and begins to allow undigested proteins and other digestive toxins to enter the internal
environment. Once in the body, these substances create systemic inflammation or lead to allergies and
autoimmune conditions. Therefore, optimizing digestion can have far reaching health benefits.
Tips for optimizing digestion:
Eat slowly in a pleasant, stress free environment.
Chew properly to activate the process of digestion which begins in the mouth.
Eat till you feel ¾ full. Overeating limits digestive capacity.
Include fermented foods. Fermented foods were once a staple in every culture.
Fermentation predigests food for better assimilation. Furthermore, acids produced during
fermentation keep pathogenic microorganisms (such as candida, which tend to reside in the gut)
in check.
Include bitter foods in your diet such as kale, collards, arugula, rapini, dandelion and endives, or
take digestive bitters made from herbs to stimulate the excretion of all digestive juices.
Take digestive enzymes with your meals. Choose between pancreatic animal-based extracts or the
more common, fungal-sourced, plant-based enzymes to assist with proper food assimilation.
Kristina, Wellness Assistant Manager
Michelle, Wellness Manager
Kristina’s pick
New Roots
Michelle’s Pick
Digestive Enzyme with HCL
Naked Coconuts
Coconut Oil
For cooking, baking,
sautéing, in smoothies and
raw food recipes, coconut
oil is my oil of choice for
everyday use in the kitchen.
It is certified organic and
delicious! Melt it right into
your hands and use on dry
skin after a bath or shower.
Luxurious!
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A groundbreaking 2004 study
published in the journal
Neurobiology of Aging found that
the administration of medium
chain triglycerides (MCTs),
the primary fat type found in
coconut oil, almost immediately
improved cognitive function
in older adults with memory
disorders.
Besides pancreatic enzymes that assist in the
breakdown of food in the small intestines,
this formula also includes bile salts normally
excreted by the gallbladder which help to
digest fat. Because poor gallbladder function
can often be part of an underlying digestive
issue, many people find this formula effective,
where other enzymes have not proven as
beneficial.
March 2014 | Wellness Guide | 7 Wellness Guide
Cleansing
The body’s natural cleansing system is an integral part of physiology. It is designed to process and eliminate
internally-generated toxins that result from the digestion process, as well as externally-generated toxins found
in the environment.
In this era of widespread chemical use, the organs of elimination have become overburdened with
unprecedentedly levels of toxins, which are found in the soil, air, water and food supply, as well as synthetic
body care products and textiles.
Exposure can be reduced by choosing a diet rich in organic foods, natural body care products, good sources
of water as well as natural fabrics. In addition, supporting and enhancing the cleansing process has become
invaluable to maintaining good health.
Diet is very important. On a daily basis, eating plenty of colourful vegetables, greens and fruits provides an
array of nutrients beneficial to processing toxins.
Additional steps can be taken to optimize digestion (see article on digestion) which helps to limit the internal
toxic load.
Once or twice a year, in the spring or fall, it is recommended to follow a supplemental or herbal cleansing
program that actively supports the organs responsible for flushing out toxins in the colon, kidneys, liver, skin,
lungs and lymphatic system.
The liver is responsible for neutralizing toxins. If exposure to toxins is a major concern, consider a regular
supplement that helps support the liver.
Kristina, Wellness Assistant Manager
Wellness Guide
Enhance elimination of toxins from
the body
Toxins leave the body via the outward breath,
perspiration, and bowel movements and urination.
Ways to enhance these pathways of elimination:
Drink plenty of water.
Exercise and or take saunas or hot
baths to promote sweating.
Ensure regular bowl movement by
including fibrous foods in your diet.
Dry skin brushing.
Dry skin brushing
We all know that skin is the largest organ of our bodies.
And since it’s on the outside, it’s our first line of defense
against invasion as well as being a huge player in toxin and
waste elimination.
Lacey`s pick
Bass Bamboo Body Brush
When we cleanse, rashes, blemishes and excess
perspiration, to name a few annoying and sometimes
painful conditions, often occur. As healthy as we may try
to be, there’s no avoiding the everyday environmental toxic
exposure that our bodies incur. However, we do have the
ability to strengthen our bodies in order to eliminate these
toxins faster and prevent their passage through the skin.
All you need is one simple little tool: A dry skin brush!
Dry brushing is essential for sloughing off dead skin cells
which can clog pores and prevent adequate elimination.
It also stimulates local blood and lymph circulation,
bringing waste to the surface to be removed through the
skin. Systemically, superficial blood and fluids are pushed
back to the heart, clearing up stagnation and increasing
our immune system’s awareness of dormant invaders.
Additionally, the extra blood flow gives the skin a beautiful
radiant glow, and a clear, even tone. The exfoliation and
stimulation smooth and tighten the skin and improve the
mechanical function.
Kristina’s pick
Genuine Health Greens+ daily detox
I love this product as it is a cleanser and energizer all in
one. It offers a daily cleansing support system comprised
of greens, which are naturally rich in cleansing and
regenerating nutrients, as well as an herbal support
formula that specifically aids the liver in managing toxins.
The delicious apple flavour makes it an easy product to
integrate into a daily routine.
Dry brushing is easy to add to your shower routine. It takes
5 minutes to treat your entire body and, after the initial
‘scratchiness’, your skin will warm up to and even begin
to crave a good brushing. Do it right before you shower (at
least three times a week), starting with arms and legs and
then moving to your core, always directing your strokes
towards your heart.
After your shower, finish off with a paraben and chemical
free moisturizer or skin oil while your skin is still slightly
damp. Your skin (and the rest of your body) will love it!
Lacey, Wellness Clerk
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Probiotics
Probiotics are live microorganisms found mainly in our intestinal tract (also called “friendly” or “good” bacteria)
that can offer many health benefits. They can be useful in treating conditions such as gastrointestinal infections,
certain bowel disorders, allergies, and urogenital infections, all of which afflict a large portion of the world’s
population. Probiotics are good health insurance. They can be taken preventatively to strengthen immunity.
Studies have found that probiotics help to make the body more alkaline and improve mineral & nutrient
absorption.
How do they help? Probiotics:
Promote the growth of healthy bacteria in the colon to create a strong colon lining.
Maintain a regular and healthy bowel.
Work to reduce the conversion of bile into carcinogens.
Help to flush out any pathogen cells by binding with them in the digestive tract.
Help synthesize some vitamins, such as B and K.
Contribute to the production of digestive enzymes and aid the absorption of calcium, magnesium
and iron.
Did you know 80% of your immune system resides in your guts? Probiotics are essential to support and stimulate
the immune system. When choosing a probiotic, you may want to consider a multi-strain, high potency which is
often more effective. A majority of Lactobacillus strains help with small intestine related health issues and yeast
infections. Bifidobacterium strains target mainly your colon (IBS, weak immune system).
.
Enteric Coating
Enteric coating ensures that probiotics resist the acidity of the stomach so that the capsule starts dissolving
in the intestines. This would be an issue if the probiotic is taken on an empty stomach. But as stomach acidity
is generally lower a couple of hours after a meal this would be the perfect time to take a non-enteric coated
probiotic.
How to maintain a healthy intestinal bacteria balance:
A diet rich in fresh vegetables and fermented food will provide prebiotics which will allow a
healthy fermentation of probiotics in your gut. Note that a diet high in sugar, processed food and
refined carbohydrates can increase the pathogen bacteria.
Antibiotics don’t discriminate between friendly and pathogenic bacteria, so can seriously
compromise one’s healthy intestinal flora. Be sure to supplement with a probiotic during and after
taking antibiotics.
Anti-acid pills can modify the pH in your gut and therefore contribute to an environment where
harmful bacteria will thrive.
The composition and population of our intestinal flora in the colon can decrease with age. Taking
a 50+ probiotic may be helpful to those who are older, and at higher risk for infections.
Not sure about which probiotic to use? Talk to your healthcare practitioner or ask a Wellness staff member.
Julia, Wellness Clerk
Julia’s Pick
Bio K
CL1285 liquid probiotic 50 billion.
I found that even half a bottle is super-efficient and
makes me feel better almost instantly!
From feeling under the weather, to having a weird
tummy feeling, it brings me back to balance!
Its efficacy and safety was assessed in a study
published in the Canadian Journal of Gastroenterology
(a prestigious peer-reviewed medical journal). This
double blind, randomized study suggested that Bio K
was effective against C. difficile, a nasty pathogen that
threatens hospitalized patients.
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Wellness Guide
Superfoods
As the majority of us do not get the nutrients we need from our daily diet, supplementation is crucial to boost
levels of minerals, vitamins and antioxidants as health insurance and prevention. But what if the food we
consumed on a regular basis WERE our supplements? Enter Superfoods! These nutrient-dense foods pack a lot
of nutritional punch by weight. We have all heard the saying ‘you are what you eat’, so why not eat the best
and most nutritionally dense foods available? With every meal or snack food we are making decisions about
what nutrients we want to consume, what growing practices we want to support, and how we want our
diets to contribute to our health and happiness. Choosing nutrient-dense organic superfoods as part of our
everyday food choices enables us to get the most out of every meal.
Some of the imported superfoods from around the world get a lot of media attention, such as goji berries,
coconut oil, cacao beans, and acai. But there are also more familiar, less exotic superfoods that many of us eat
everyday, such as fresh local berries, deep green leafy vegetables, and cold pressed nutritional oils. Just about
any brightly coloured fruit and vegetable fits the category of superfood, as do many raw seeds such as hemp,
chia and flax. The more of a spectrum of colours we eat the better. The pigments in foods offer superior
sources of essential nutrients that are naturally occurring, anti-inflammatory, and anti-oxidant.
A few superfood highlights:
For anti-inflammatory action seek out brightly coloured fruits and veggies such as berries and
deep green leafy greens. These foods are also highly alkaline contributing to a healthy ph balance.
Turmeric and cinnamon are just a few brilliantly coloured spices that offer loads of antiinflammatory action as well as being powerful anti-oxidants.
For extra fiber, chia and flax seeds not only offer abundant soluble and insoluble fiber to our daily
diet, but are loaded with essential Omega 3 oils.
Hemp seeds contain GLA, the superior form of Omega 6, and is high in protein.
Bee pollen gives us a wide spectrum of B vitamins and minerals.
Pine and Green Tea pollens are potent superfoods with a range of nutrients and are complete
proteins.
Blue-green algaes are loaded with chlorophyll, minerals, vitamins and unique compounds that can
contribute to heavy metal detoxification, cellular repair and mood enhancement.
Incorporate a variety of superfoods into a meal by making smoothies, adding them to oatmeal and salads,
rice dishes and trail mixes. Choose raw, fresh, dehydrated or frozen versions over more processed options.
Wherever you can, consider how you can make each meal more nutrient rich, vibrant and super!
- Michelle, Wellness Manager
Michelle’s superfood pick
Kootenay Co-op
Chia Seeds
Chia seeds are an amazing superfood. Although very
high in protein, calcium and Omega 3 oils, these
nutrients are only available to the body when the seeds
are ground into a flour or sprouted. Ground chia is a
fantastic in baking or added to oatmeal or yogurt.
In their whole form, chia is an awesome fiber and can
add texture and thickness to a variety of foods such as
Egg Replacer Tip:
Chia makes a great egg substitute in baked goods. To
replace 1 egg, add 1 tbsp of Chia flour to 3tbsp water
and let thicken for 15 minutes.
March 2014 | Wellness Guide | 11 Wellness Guide
Caring for your Skin
Wellness Guide
Skin Care Staff Picks
Caring for your skin is much like caring for the rest of your body. If you choose high quality, nutrientrich foods, it makes sense to make those same choices for your skin. But where to start? The Wellness
department staff believe that pampering yourself inside and out is a priority, and want to ensure that your
chosen product is high quality, safe, effective and wholesome.
Did you know the skin absorbs chemicals from your environment which go directly into the bloodstream?
In fact, the skin is such an effective pathway into your body that patches stuck to the skin are a common
way of administering medicines. This is why we place such an emphasis on providing customers with
natural and safe body care ingredients.
In our screening process, we look for innovative and effective body care products made with safe, natural
ingredients that are not animal tested. If we can’t find a product that is all natural, we will sometimes (but
rarely) carry items with a synthetic ingredients that are considered safe, usually for reasons of product
performance, demand and/or price.
We are constantly working to stay informed and up to date as the numbers and types of chemicals used in
body care products are ever increasing. Online resources are one source of information we use to identify
toxic ingredients. ‘The Dirty Thirty’ for instance, is a list of 30 chemical ingredients that may be linked to
cancer (http://glamology.com/dirty-thirty). Several of these products have been banned by the European
Union (EU) on suspicion of their toxicity. Many of the biggest manufacturers of these products reformulate
without these European-banned chemicals for the EU market, but continue to manufacture with them for
the US and Canadian market.
As well as screening for safe and natural ingredients, the Wellness department is happy to offer body care
items from local suppliers, some of which actually contain locally-grown ingredients. The Mad Dog Farm
hand cream and lip balm contain ingredients that are organically grown on their farms, and the products
are handmade by the farmer herself. These are some of the purest products we’ve ever come across! Other
companies, such as Europe’s Weleda and Dr. Hauschka have been making their products for many years
using biodynamic farming practices. Be assured that whatever product you end up spoiling yourself with,
we have taken the time to assess it thoroughly.
Pamper yourself with a healthy body care product today!
Myriam’s pick
Make your own: A combination of simple ingredients
such as almond oil, coconut oil, cocoa butter and
essential oils make a nourishing body lotion. Recipes
are all over the internet or take a Co-op Wellness
Class in order to learn all about making your own
body care products!
Keys
Solar Rx
An amazing face cream with very simple and
effective ingredients that have been thoroughly
studied. This cream will moisturize, heal and protect
all in one. (.. a little goes a long way!)
Hazel and Myriam, Wellness Clerks
Hazel’s pick
Mad Dog Farm Farmer’s Hand Cream
& Dr. Hauschka Concealer
The Farmers Hand Cream is deeply
moisturizing and has just 5 ingredients:
olive oil, beeswax from their farm, water,
lavender essential oil, and vitamin e;
it’s made by the prolific local Mad Dog
organic farms that supplies to the Co-op.
Dr. Hauschka Concealer has great
coverage, looks natural and has all
wholesome, safe ingredients.
Did you know?
The FDA has banned just nine chemicals
from cosmetics, compared to the EU
which has banned more than 1000!
Simple Homemade Coconut Oil Lotion
Some good reads:
Materials:
Chemical-Free Skin Health by Bob Root
16oz of coconut oil
1 teaspoon essential oil (geranium and lavender oil are a nice
combination)
4 4oz glass mason jars
Put coconut oil into pot on low and heat coconut oil to liquid state.
Turn off heat. Mix essential oils into coconut oil. Carefully pour the
coconut oil and essential oil mixtures into clean glass mason jars.
Fill until 1/4 inch from the top of the jar. Top each jar with a lid and
screw band. Allow oil to cool to room temp.
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March 2014 | Wellness Guide | 13 Wellness Guide
Wellness Guide
Hormone Health
Stress Management
Feeling stressed out is one of the most common complaints of modern times. Although being fired up
and ready to act can be useful, and even life-saving, being continually “on” can have negative, long-term
consequences. When the body is in active stress mode tissues are broken down for energy and digestion
and immunity become suppressed. Therefore, in order to allow other important processes such as nutrient
assimilation and body regeneration to take place, it is important to find ways to manage the stress response.
Getting regular breaks from this high alert mode of functioning will go a long way to prevent other illnesses
down the road.
Here are some suggestions:
There is a lot of talk these days about xenoestrogens and the effects they have on our health. Xenoestrogens,
man-made chemicals that mimic the effects of natural estrogen, are found in our environment. These estrogen
mimickers have the ability to take the place of natural estrogen and in this way they disrupt the body’s natural
hormone balance.
Xenoestrogens are everywhere and can have a negative effect on both men and women, as well as children. They
are found in everything from toothpastes, hair products and cosmetics to conventional foods (xenoestrogens are
found in chemical pesticides). Parabens used as preservatives in personal care products are another common
source of exposure to xenoestrogens.
Although it is difficult to completely avoid xenoestrogens, increasing awareness about them and making a few
lifestyle changes can help significantly reduce your exposure.
Supplements can help. Adaptogenic herbs assist the body in
coping, making it more resilient to stress. Herbs such as Siberian
ginseng, rhodiola, holy basil (tulsi), ashwaganda and licorice are
often part of common stress support formulas.
How to reduce your exposure to xenoestrogens:
Source hormone-free meat.
If you find it difficult to relax on your own, calming and nervine
herbs can help take the edge off so you can relax and get the rest
you need. Skullcap, lemon balm, valerian and passionflower are
common herbs included in nervine supportive teas or supplements.
Avoid conventional fish, poultry, pork, and products made from
conventionally raised dairy.
Eat plenty of organic fruits and vegetables.
L-theanine, found in green tea, for example, helps to create calm
brain waves that translate into mental clarity.
Use natural skin care and cosmetic products free of parabens.
Store food in glass or BPA-free containers. BPA (Bisphenol A) is a
common additive to the lining of canned goods and is a known
xenoestrogen.
Exercise! Your body is wired to jump into action as extra energy is
released during stressful situations. So use up the fuel to prevent it
from turning to fat around your mid-line.
There are also supplements made specifically to help the body detoxify these xenoestrogens. Lorna
Vanderhaeghe makes an amazing product called EstroSmart and EstroSmart Plus. Brad King offers
individual products for women and men called Her Energy and His Energy. These supplements are
designed to help your body restore a healthy hormone balance and reduce unhealthy estrogens.
Take regular breaks throughout the day to read, meditate or daydream.
Imagine creative solutions and positive outcomes for problems at hand.
Research has shown that thoughts such as “I can do this!” can lower
cortisol substantially.
Slow down, get a massage, take a bath, do yoga.
Avoid stimulants that contain caffeine or similar substances especially
in the afternoon.
Sleep. Less than 5 or 6 does not allow enough time for regeneration.
Kristina, Wellness Assistant Manager
Spoonk Mat
14 | Wellness Guide | March 2013
Erin Jane, Wellness Clerk
Kristina’s pick
The Spoonk Mat
I love the Spoonk acupressure
mat. Although it takes some
time to get used to the
sensation of prickles on your
back, it is well worth it. A little
pain with a lot of gain…A 20
minute rest on the Spoonk
mat increases circulation to
tight muscles and releases
endorphins. I can literally feel
the tension draining away at
the end of a busy day. At night,
it can often relax me to the
point where I even find myself
falling asleep on it.
Erin Jane’s Staff Pick
Lorna Vanderheaghe EstroSmart Plus
This product has been labeled the “
life saver” for many of our customers
that suffer from hormone imbalances
leading to mood swings or period
related issues.
Furthermore, estrosmart can provide
support in preventing the possible
harmful cancer causing effects
associated with xeno estrogens.
March 2014 | Wellness Guide | 15 Wellness Guide
Don’t let the bugs bite!
Natural remedies to prevent
& treat bug bites.
Summertime, the livin’ is easy in the Kootenays! The summer sun, sparkling lake, lush
mountains and yes, the buzzing, biting mosquitoes, bees and wasps. Many folks in the
Koots are always on the lookout for healthy yet effective alternatives to conventional
products. Natural remedies can provide great protection and treatment against our
flying buggy friends and nourish your feel-good senses at the same time.
Prevention
• Many essential oils have been found to be repellant in nature. The most popular include lemon
eucalyptus, lavender, eucalyptus, geranium, peppermint, lemongrass, cedarwood, sage, rosemary, tea
tree, and of course citronella.
To make your own remedy, blend a few choice oils together for an effective repellent. Combine oils
in a base of your favourite unscented body lotion or oil for easy application. Witch hazel is another
effective base and can be used in a spray bottle. Be sure to shake well before each use. CAUTION: Use
on a small patch of skin at first, to rule out a sensitivity reaction to any of the oils.
• A component in essential oil of lemon eucalyptus has been found to be very effective as a mosquito
repellant and has been recommended by the Center for Disease Control as an effective and safe
alternative to DEET.
• The Wellness department supplies many safe and effective natural essential oil based outdoor sprays
including the Co-op’s own “Happy Camper Outdoor Spray”.
• The key to natural repellents lies in frequent applications. Assume that once the aroma wears off so
does its protection. Generally, apply every 1-2 hours.
Treatment
Regardless of the best precautions, most of us end up with a few bites here and there.
To remedy the itching and swelling that can result try some of the following suggestions.
• The remedy Ledum 30C is the homeopathic first aid choice for insect bites and puncture wounds.
Taking a pellet every 15 minutes or so for the first 2 hours should give some relief. Taper off quickly
after that and only take another dose the next day, if needed. Should no results be felt, try the same
procedure with homeopathic Apis. This remedy is geared towards reactions that get red, hot and
swollen.
• Bee stings respond quickly to homeopathic remedy Apis and a
paste made from baking soda and water. Wasp stings respond well
to the homeopathic remedy Vespa and
application of apple cider vinegar directly
to the area.
• The Wellness department stocks many post-bite products to help calm
irritation and promote healing. Dapis Gel with Apis and Ledum by Boiron, Bug
Bite Relief from Essential Nature made with essential oils, Dr. Dobias’ Healing
Solution with herbal extracts and Mozi-Q a homeopathic remedy that helps
reduce the severity of reactions that many people experience. Quercetin is a
natural supplement that helps to reduce excess histamine involved in many
allergic reactions including insect bites.
• Drink or eat your greens and veggies! The alkalizing effect of greens reduces
the chances of an excessive inflammatory response, something that is beneficial in all areas of your
health and wellness.
For the complete article, see http://kootenay.coop/blog/health-wellness-library/natural-bug-bite-remedyguide/
For more information about natural bug bit remedies, here’s a great document from the David Suzuki
Foundation: about link to this publication: http://www.davidsuzuki.org/publications/downloads/2010/
bugoff.pdf
Help fight the bug battle with
our Kootenay Co-op Happy
Camper Outdoor Spray - made
in-house by us!
16 | Wellness Guide | March 2013
March 2014 | Wellness Guide | 17 Wellness Guide
Wellness Guide
Fun in the Sun
Mineral vs. Chemical Sunscreens
Natural sun protection
for every body
When venturing out into the summer sun it is important to protect your skin from sunburn. Wearing
breathable natural fibres or UV protective clothing during the sun’s most intense time (approx 10am3pm) is a very effective form of natural sun protection. Although we must take care to avoid skin
damage, natural sunlight is a very important component in human metabolism and health. Exposing
bare skin to early morning and later afternoon/early evening sun is a great way to soak up essential
Vitamin D while lessening the chance of skin damage due to sun burn.
The safest and most effective natural products use inert minerals such as zinc oxide and titanium
dioxide concentrated at 10% or more. These minerals act as a sun ‘block’ and physically shield the skin
from the sun’s rays. These minerals remain stable and effective in the hot sun and are not absorbed
into the skin. As they will block Vitamin D production, apply sunscreens during the hottest part of the
day only or continue to use a Vitamin D supplement.
Chemical/synthetic sunscreens such as dixoybenzone, oxybenzone and cetyl cinnamates are used in
most commercial, as well as some ‘natural’ sun care products. Although they will protect you from
a nasty sunburn, these chemicals have been found to perform poorly for UVA protection. Thus long
term damage may be the price you pay if you rely on these.
How do I choose the sunscreen that is right for me?
Antioxidants
All the sunscreen brands carried at the Kootenay Co-op use only mineral sunblockers. None are 100%
waterproof, although some may be water/sweat resistant. However, since reapplication every 2 hours
is recommended for most products in order to maintain optimum protection, this should not be a
deterrent to using natural sunblocks.
Consuming an antioxidant rich diet of berries and
vegetables is a great way to protect the skin from the
damaging effects of UV radiation. Tomatoes, carrots,
peppers, and dark leafy greens rich in carotenoids
(lycopene, zeathanin, astathanins, lutein and beta
carotene), broccoli and other cruciferous vegetables,
rich in sulpharophane, along with cherries, rich in
melatonin are some of the better known foods that
provide protection. Green tea and cacao are also highly
beneficial. Consider an antioxidant supplement if you
want to boost your levels even further.
Every sunscreen brand has slightly different formulations and consistencies, it is advisable to sample
testers prior to purchase in order to find the one best suited to your skin.
For the complete Fun in the Sun article, visit http://kootenay.coop/blog/health-wellness-library/fun-inthe-sun/
Sunscreens
A sun care product that provides both
UVA and UVB protection (broad spectrum)
is essential. While UVB rays produce the
visible sun burn, UVA rays can create
more long lasting invisible damage.
UBA’s penetrate the skin’s epidermis
layer, cause free radical oxidation which
has been linked to the development of
skin abnormalities later on in life, as
well as accelerated signs of aging such
as wrinkles.Therefore, it is essential to
choose a product that protects against
both types of UV rays.
18 | Wellness Guide | March 2013
Customer Resources in Wellness:
An extensive range of products, books and resources
Monthly, Case Lot and Wellness Week specials
Special orders welcome
Our friendly and knowledgeable Wellness staff
Wellness Department book library
Product pamphlets which we can print for you at any time
A selection of articles and pamphlets created by the staff
Access to internet information - ask a staff member for assistance
March 2014 | Wellness Guide | 19 The ANKORS
Vitamin Project
The ANKORS Vitamin Project
During Wellness Week, for the third year in a row, we are partnering with ANKORS
to offer a gift of wellness for a vulnerable sector of our community in need of our
support. For every $1 spent on Vitamins and SUpplements during Wellness Week,
the Co-op will donate $1 worth of Vitamins and supplements to ANKORS
We are delighted to report that last year, we were able to donate $1,000 worth of
vitamins and supplements, thanks to your support! Let’s do it again this year!
!
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Th a n k
“ANKORS is delighted to work with the Kootenay Co-op’s Wellness Week for the third
year in a row. Your support of our Vitamin Project in the past allowed us to provide
vitamins to people throughout the region who face challenges meeting their nutrition
requirements. We distribute vitamins to approximately 100 people per year. Since April 1,
2013 we’ve distributed nearly 5,000 vitamin Cs and 5,000 multi-vitamins or a total of almost
600 weekly packets of vitamins. The interest in our vitamin program continues to grow.
- ANKORS
20 | Wellness Guide | March 2013