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Healthy Eating Starts Young

This week, I had the pleasure of sitting down with a group of Girl Guides to help them earn their Healthy Eating badge.

This is a lively group of 9 and 10-year-old girls. I had gone in with a plan to engage the kids. When we sat down, I began with a question, “Who makes their own lunch?”

The first thing that struck me was how many of these kids are making their own lunches (or mostly a good chunk of them). More importantly, I was blown away by how educated this generation of kids are in terms of what makes a healthy diet and how to make good food choices. The kids led the discussion and went into areas of organic vs. non-organic, GMOs, and also talked about trans fats. It was like I wasn’t even there. It was so inspiring to see young kids so engaged in their own health and their food choices.

We wrapped the night up with a snack that we all enjoyed. Our dear customer Joan H. gave this recipe to us, and it was very well received. Thanks Joan!

You can adapt this to your taste:

Cucumber roll up snacks

What you need:

Long english cucumber




cheese slicer

  1. Cut the cucumber in half
  2. Using the cheese slicer, cut the cucumber into thin slices
  3. Cut carrots and peppers into thin match stick pieces
  4. spread hummus on cucumber, place a few carrots and few peppers inside
  5. roll ‘em up!

Also, wanted to send our congratulations to Sherry T, the winner of the $50 gift certificate contest!

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Add Vitamin D to boost your immunity

Vitamin D is a critical nutrient for boosting immunity as we navigate this cold and flu season. Our son has been hit hard this fall/winter with virus after virus starting in late September. Once we ruled out underlying conditions through several blood tests, we shifted our focus to boosting his immune system.

More and more research has been published recently about the critical importance of vitamin D. It is important to understand it and how it works synergistically in the body with other vitamins and minerals.

Vitamin D is actually a steroidal hormone and has several important functions:

• regulating the absorption of calcium and phosphorus

• facilitating normal immune system function

• stimulating the production of nitric acid which helps to regulate blood flow

• preventing blood clots

• facilitating normal growth and development of bones and teeth

• supporting improved resistance against certain diseases (multiple sclerosis, heart disease, flu)

More research has been done recently regarding depression and anxiety and vitamin D. The results show a decrease in the number and severity of symptoms when supplementing with vitamin D. It is a small but important part of treatment.

Other than through fatty fish, it is difficult to get proper nutrients through diet. This is why we see so many vitamin D fortified foods (like milk). Unfortunately, the form we need to have is not contained in fortified foods.

Northern countries like Canada don’t get enough sunshine in the fall and winter months. This is particularly important for getting our vitamin D. Vitamin D is produced by your body when your skin is exposed to the sunlight (recommendation of 10 minutes without sunscreen).

Our recommendation is a supplement of 1000 IU of Vitamin D3 to get us through the fall and winter months.

Food sources of Vitamin D:

• shiitake mushrooms (40 IU in 1 cup

• almond milk (100 IU in 8 oz)

• oatmeal

• fatty fish, like tuna, mackerel, salmon and sardines (fish oil supplements are a great source)

• egg yolk

• beef liver


The recommended IUs for vitamin D are:

• children and teens: 600 IU

• adults up to age 70: 600 IU

• adults over age 70: 800 IU

• pregnant or breastfeeding women: 600 IU


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Four Immune boosting products

Chlorella Tablet package from Giddy YoYo 200g

It’s time to get those immune systems fully supported and ready to fight whatever virus comes your way.

We’re very picky when it comes to supplements. Most are loaded with fillers and indigestible synthetic vitamins.  Synthetic vitamins are unrecognizable to the body and therefore pointless.

Here are a few fantastic, high quality supplements that we recommend for you.

  • Samuraw Nutrition. We love this product! 100% bioavailable to your body (that means your body will access the vitamins and minerals without any work putting it to use). It is made from 100% certified organic vegetables and fruits. Seven servings of fruits and vegetables per serving to be precise. Twenty four vitamins and minerals and he most effective human-strain shelf-stable probiotic Lactobacillus rhamnosus GG that is clinically proven to support optimal health in children and youth, with over 1,000 scientific studies.

You add 1-2 scoops to a small amount of juice (or your choice of beverage) and mix. There is no flavour (Sprout tested and the pickiest one gave it a thumbs up).

We have the Samuarw Organic Complete on sale for February at $29.99. Make sure to take advantage of the special.

Also on deck, Giddy YoYo Chlorella and Spirulina Tabs. Chlorella and Spirulina are blue green algae. Chlorella and Spirulina support hormone function, lowers blood pressure and cholesterol, promotes cardiovascular health and helps to negate the effects of chemotherapy and radiation.

Blue-green algae is rich with phytonutrients including:

  • amino acids
  • chlorophyll
  • beta-carotene
  • potassium
  • phosphorous
  • biotin
  • magnesium
  • B-complex vitamins.

Both are in stock.

One last big one on our list; probiotics. More and more mainstream medical professionals are recommending a probiotic as part of your daily regime. Our immune system and health really begins in the gut. Over the years through too much cooked food, processed food, antibiotic use and illness kill all the good flora in our guts. Eating yogurt and fermented foods like sauerkraut is great, but to really get those numbers up you need a good supplement.

In traditional diets our food would be fermented and eaten very close to harvest. There is a great deal of controversy with how and when is the best way to take a probiotic so that it makes it through the hostile highly acidic environment of the stomach. It makes sense to take it in food form so that it makes it through there.

So, for all those reasons our number one choice for a probiotic is Vita Biosa. It is made from a triple ferment process derived 100% from food.

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Beat the cold and flu with these tips

Hands up, those with the dreaded cold virus! I’ve personally put up a valiant fight. Both of our kids have been down with a virus that starts in the throat and sticks around for weeks.

I feel that I would have been much more sick had I not had some great tools at my disposal.

Here are some tips (based on our family’s experiences) that have worked:

•Beekeepers Bee Propolis Spray: I cannot say enough about this stuff. When our youngest was crying because her throat hurt so much — bam! I sprayed her four times, and like magic, she would say it felt better. Why? Propolis has been called ‘nature’s antibiotic’. It is what bees make to heal and repair their hives. The Propolis spray also doesn’t have to be used when in need. It is so high in antioxidants and is anti-inflammatory that some athletes use it regularly to recover from strenuous workouts. Whatever the case may be, it works!

•Hedd Wynn Oil of Oregano: Yes, it’s nasty. But it works, too! It didn’t prevent the cold virus from taking hold, but I like to think that it stopped the throat thing from turning into something far more sinister. Some people dilute it in a bit of juice and then drink it. Not us! I administer it directly to the back of the throat. It works best when applied directly on the ‘infected’ area.

•Moonshine Mama’s Winter Warrior: I won’t lie; I think I’m addicted to this. I drink it straight up at three times the recommended dosage. There is no harm in doing so. In fact, there is the preventative dosage and then there is the ‘I will not go down with this virus’ dosage.

Here are a few reasons why the Winter Warrior is so effective:

1) Elderberry has been scientifically proven to shrink mucous membranes. And yes, that means all that fun stuff in your sinuses. Take that!

2) Juiced,organic turmeric and ginger. These two are major powerhouses on the anti-inflammatory front. They are also very high in antioxidants. As a side benefit, they are also great on the gut if you’re feeling a bit nauseous.

Organic bone broth (especially chicken): We get ours from Home on the Range on Main Street (they currently have it in stock in chicken, turkey, and beef). Bone broths are so nourishing and grounding. We’ve been making a chicken noodle soup and alternating between chicken and turkey broth.

Finally, combine all of the above with the usual practices of washing your hands, getting lots of rest, and eating lots of broth, fresh fruits, and vegetables.

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United and free

Three bottles of United & Free Skin Care Product


United & Free- locally made using environmentally conscious sourcing methods, biodegradable formulas, and believe in using the cleanest ingredients available.

Their products are gluten friendly and gentle enough for all skin types and are cruelty-free: no animal bi-products in our formulations.

Make sure to try the tester of Absolut, Face and body moisturizer at the till on your next visit in.

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Blume Turmeric and Beetroot latte mixes

Another fantastic local product! Blume is a Vancouver based company that creates hassle-free latte mixes, that taste good and are good for you. Produced in small batches with only the nest ingredients, our mixes are 100% organic, vegan, caffeine free and gluten free. No available in our online store: Beetroot & Turmeric

Use these mixes at home to create golden milks and turmeric lattes, or use it on vegetables, in smoothies, juices, baked goods and even in face masks. Just add your milk of choice and you have a healthful latte.

Just in time for fall and winter.

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Recipe of the Week – Andrea’s Delicious Curried Coconut Butternut Soup


Each week Sprout will be featuring a recipe from our staff. This week’s recipe is from our staff member Andrea.

The ingredients are 10% off for the week until Sunday, October 15th, 2017. Bon Appetite!

Andrea’s Delicious Curried Coconut Butternut Soup

  • 2 Cups chopped Butternut squash
  • # 3 tsp olive oil
  • 1 diced onion
  • 1 tsp cumin
  • 1/2 tsp cinnamon
  • 1tsp curry powder
  • 5 cups chicken (or vegetable) broth
  • 1 cup coconut milk

Cook vegetables and spices till onion is soft (approx 3 min). Add Chicken/Veg broth and coconut milk and bring to a boil or until squash is soft

Serve with fresh cilantro.

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Time for some ‘shine

Have you tried Moonshine Mama’s yet?

Juiced with love on Saltspring island, Melinda & her all star team use only the highest quality, organic ingredients. Ginger, turmeric root, coconut oil, raw honey and pepper- comes in 3 flavours: Lemon, lemon lime and sour cherry. Soon the Winter Warrior will be available too!

It’s a daily elixir- I find it’s quite effective in supporting our immune systems to ward off colds and flus in the fall/winter. Personally, I drink it all year!

Make sure to try it on your next visit. Each jar contains 16, 1 oz serving

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