• 9 Reasons to Start Fermenting

    9 Reasons to Start Fermenting

    0 comments / Posted by Michelle Lauer

    By Michelle Lauer, Certified Nutritional Practitioner

    From grocery stores to farmers’ markets, sauerkraut and kombucha seem to be everywhere we look these days. No longer just found in health food stores, more and more people are adding these beneficial fermented foods to their plates. It turns out these functional foods, such as tangy kimchi and our beloved kombucha are actually not new at all. These foods have been celebrated for hundreds of years by traditional cultures all over the world. With sauerkraut originating from Germany and kimchi from Korea, there are so many cultural traditions around fermenting.

    These traditional foods have undergone what’s referred to as lacto fermentation, a process where naturally-occurring bacteria feed off sugar and starch, creating lactic acid, beneficial enzymes, B vitamins and all those amazing probiotics. All these guys help the trillions of bacteria living in your digestive tract perform their best. The best part? You can make this all happen in your own kitchen with some fresh produce and the right tools. Here are 9 reasons why we are falling in love with fermented foods all over again!



    1. These foods are packed with gut-healing probiotics. Loaded with beneficial bacteria, traditionally fermented foods fill your gut with bacteria strains that have been linked to improved immunity, and mental and skin health.
    2. Fermentation breaks food into a more digestible, absorbable form. When we consume fermented vegetables such as cabbage for sauerkraut, our digestive system has an easier time doing its job, since the enzymes created during fermentation have kick-started the process for us.  
    3. It boosts the nutritional value by increasing the availability of the vitamins and minerals. The beneficial enzymes that are created during the process actually increase the bioavailability of the nutrients in the veggies we ferment.
    4. The process removes anti-nutrients, such as phytic acid. Phytic acid, a compound that naturally occurs in foods like legumes and seeds, can actually inhibit the absorption of essential nutrients like zinc, iron and calcium. Fermenting these foods can actually neutralize this anti-nutrient so you can absorb all the good stuff.
    5. It preserves foods for longer and can reduce food waste. Properly fermented foods can last for months in the fridge, instead of a week or two! 
    6. Fermentation helps to support optimal immunity. Did you know that so much of our immune system lives in our gut? By consuming the beneficial enzymes and bacteria from fermented foods, we are giving our immune systems lots of love and support!
    7. Consuming fermented foods regularly can help improve mood. Not only will fermenting your own food put you in a good mood, but research has also recently shown that there is a strong connection between gut health and the health of our brain. One of our happy hormones, known as serotonin, is primarily manufactured in our gut. Great gut bacteria = happy mood.
    8. It’s a great way to use up seasonal produce from the farmers’ market. Looking for a way to use all those beautiful beets and carrots you got from your local market this weekend? Ferment them!
    9. We carry 2 super easy to use kits at terra20! Whether you are a seasoned fermentor or new to the game, Kilner and Recap fermentation DIY kits make including more fermented foods in your diet a breeze! They also come with their recipes for a perfect batch the first time around!

    Kilner® Fermentation Set

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  • Clear Skin from Within: Your Survival Guide!

    Clear Skin from Within: Your Survival Guide!

    0 comments / Posted by Michelle Lauer

    By Michelle Lauer, Certified Nutritional Practitioner

    We’ve all been there: you wake up in the morning to that angry pimple right before a presentation, event or, even worse, picture day. As the seasons change and we get back to the stresses of school and work, it’s no surprise that our skin can get a little upset. Our body has so many ways of communicating with us, and one way is through our skin. As our stress hormones shift, that clear summer skin can backslide. Since beautiful skin starts from within, I’m sharing a list of my favourite skin-healing recommendations along with some of our favourite acne-healing products to use topically.

    The Building Blocks for Clear Skin

    As we know, our bodies need a wide range of essential nutrients to feel and look our best. These nutrients are needed to keep our moods balanced and our skin clear and glowing. To achieve clear skin, we need to feed our body with these important building blocks at every meal (if possible) in order to balance hormones and reduce inflammation.

    Quality Protein

    Balancing your blood sugar is a major piece of the clear skin puzzle. High levels of insulin from a diet high in refined carbohydrates and sugar stimulate the production of excess sebum, leading to acne. Including a palm-size portion of plant-based or high-quality animal protein with every meal is the key to supporting healthy hormone balance.

    Healthy Fats

    Healthy fats are essential to clear, acne-free skin. Healthy fats are essential to many functions in the body from hormone balance to the absorption of skin-essential fat-soluble nutrients, such as vitamin A and E. They are also essential for blood sugar regulation. My favourite sources? Olive oil, avocados, wild-caught fish (loaded with anti-inflammatory omega-3 fats) and macadamia nuts.


    Getting lots of fibre to increase optimal bowel function is another important factor in achieving clear skin. Improper elimination leads to a back-up of hormones and toxins that can cause hormone imbalance and inflammation in the body. Aside from eating lots of fruits and veggies, throwing chia and flax seeds in your morning smoothie can be a great way to sneak that fibre in.

    Probiotic-Rich Foods

    Fermented foods like sauerkraut, kimchi and kombucha are loaded with probiotics that have been shown to be beneficial in improving skin conditions like acne by reducing inflammation and stress in the gut. They also help in regular elimination which we know is so important in keeping acne at bay.

    Foods Rich in Zinc

    Zinc helps to balance the skin’s sebum production and reduces the body’s inflammatory response. This nutrient also helps to block the conversion of acne-causing hormones. Best sources? Oysters, pumpkin seeds, grass-fed beef and spinach are some of my favourites.


    Our Favourite Skin-Clearing Products

    What we put on our skin can be just as important as what we put in our bodies. Relying on conventional, toxin-loaded acne care can often do more harm than good by stripping the skin of all the moisture it needs to heal. Often times, these conventional products also contain hormone disruptors which we now know is the last thing we need when we are looking to clear our skin. Here is a list of some of our favourite clean acne-healing products:


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  • Calling all Pizza lovers! This Recipe is for You.

    Calling all Pizza lovers! This Recipe is for You.

    0 comments / Posted by Michelle Lauer

    By Michelle Lauer, Certified Nutritional Practitioner

    As sad as it can be to trade our bathing suits in for those snazzy first day of school outfits, we can’t help but get excited for the fresh start that lies ahead. Here at terra20, we get pretty darn excited about providing you with the best selection of back to school lunch essentials, from playful lunch bags to practical bento box containers. Once seen as a dreaded struggle, packing your lunch is a breeze with the right tools on hand. Our bento boxes empower everyone from kids to pre-teens to pack balanced and nutritious meals for their busy days ahead. Now what to fill them with? So glad you asked.

    We know pizza for lunch everyday sounds like a dream come true...But I think we can all admit that this may not be the best option for ourselves and our little ones. Pizza hummus to the rescue! This pizza hummus is super easy to throw together (with the help of your little guy or gal, of course) on Sunday night and spoon into your bento box with some crunchy cut up veggies and pretzels for the week ahead. Not only is it an easy recipe to make together, but it will quickly become a nutritious lunch-time favourite.


    Ingredient Highlights


    The star ingredient, chickpeas provides a great source of protein and fiber that help to keep bellies full and moods stabilized. Chickpeas are also a rich source of manganese that is essential to building strong, healthy bones.  


    Garlic also packs a powerful nutritional punch with its antimicrobial, antiviral and antifungal properties, making garlic one of your immune system’s best friends. We all know our immune systems need all the help they can get when school season is in full swing.

    Nutritional Yeast

    Loaded with B vitamins, nutritional yeast is a great ingredient to add to recipes that beg for that cheesy flavour (without the cheese). B vitamins are essential to providing us with lasting energy throughout the school day. Nutritional yeast also contains 18 amino acids, essential protein building blocks we need to combat so many things like fatigue and low immunity.  

    Extra Virgin Olive Oil

    Healthy fats from sources like olive oil are so essential for kids growth and development. Quality fats are necessary for cell construction, nerve function, digestion and hormone function. We also need these important fats to absorb fat soluble vitamins A, E, D and K. To top it all off, our brains are composed of over 60% fat, which just goes to show how important healthy fats are!

    Pizza Hummus

    Drain the chickpeas and reserve some of the liquid. Place all the ingredients in a food processor or high-speed blender and blend until smooth and creamy. Add a tablespoon at a time of the reserved chickpea liquid until you reach your desired consistency. Scoop into your favourite bento box and add your favourite crunchy veggies and enjoy!

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  • Our Favourite 3 Ingredient School-Safe Snack!

    Our Favourite 3 Ingredient School-Safe Snack!

    0 comments / Posted by Michelle Lauer

    By Michelle Lauer, Certified Nutritional Practitioner

    Struggling to find nut-free snack options to send to school? With most school boards now implementing a nut-free policy, it’s more important than ever that you find delicious alternatives to those almond-packed granola bars you used to send to school. As the busy back to school season gets into full swing, we’ve put together simple, handy and allergy-friendly recipes that you can throw together on Sunday night and lean on throughout the hectic week. These 3 ingredient nut-free power balls are just that. Easy to make with your little helper, they pack a nutritious punch, keeping bellies full and minds focused until the next meal.

    Ingredient Highlights


    High in polyphenols, compounds that protect our cells from damage, dates are a fantastic alternative to those empty-calorie sweets we crave. These guys are loaded with fibre to keep our digestive tracts running smoothly.


    Did you know that healthy fats from sources like coconuts are essential for growth and development? Quality fats are needed for cell construction, nerve function, digestion and hormone function. We also need these important fats to absorb fat soluble vitamins A, E, D and K. Still not convinced? Our brains are composed of over 60% fat, which just goes to show how important fats are when it comes to our health and well-being.

    Pumpkin Seeds

    These little gems are loaded with zinc which is essential to boosting brain function and improving immune systems. Pumpkin seeds are also a great source of plant-based omega 3, which is so important for brain development in our little ones. On top of these benefits, pumpkin seeds also contain a dose of magnesium, a mineral used for over 300 functions throughout the body. One of the most studied, is the mineral’s ability to promote relaxation during times of stress. I think we can all agree that we need some assistance in that department during the back to school whirlwind.  

    3 ingredient Power Balls

    Combine all ingredients except the water in a blender and blend on high until a dough consistency is formed. Add a tablespoon of water at a time until the dough becomes sticky. Find your favourite little helper and roll the dough into bite-sized balls and store in the fridge for a healthy treat on-the-go! If you’re feeling fancy, these power balls look (and taste) great rolled in unsweetened shredded coconut or cacao powder!

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  • It's Tea Time! 5 Ingredients for Better Health.

    It's Tea Time! 5 Ingredients for Better Health.

    0 comments / Posted by Michelle Lauer

    I think all of us tea junkies can agree that there is nothing like that 3 o'clock cuppa. Considered to be the most widely consumed beverage on earth after water, I think it’s safe to say I’m not alone in my love affair with steeped leaves. 

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