Country Grocer Friends & Family Magazine Spring 2015

Country Grocer’s quarterly food and lifestyle magazine

Friends &Family Spring 2015 | Complimentary

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2 » Friends&Family » SPRING 2015 | countrygrocer.com

Here’s to spring!

Welcome to our Spring 2015 edition of Friends & Family.

As we look forward to Easter dinners, the season’s first barbecues and PETER CAVIN, DIRECTOR, picnics by the lake, it’s hard to COUNTRY GROCER believe that we launched our first Friends & Family magazine two years ago!

2014 was a great year for our extended Country Grocer family.

We celebrated 30 years in business on Vancouver Island and Salt Spring Island, and as we look back on our first three decades, we couldn’t have done it without your support.

Looking ahead, 2015 promises to be an exciting year for us as well.

We launched our new website this January and we want to thank you for your patience while we worked through some kinks. We hope you enjoy the new features!

(Don’t miss the chance to look for a few new recipes to celebrate the all fresh local fruits and veggies filling our produce section this spring... you’ll also find a few delicious ideas on page 12) Throughout our history, Country Grocer has remained committed to giving back to the communities that have been so supportive to us.

This spring, we’ve teamed up once again with the Cycle of Life Tour, which donates net proceeds to hospice care on the Island. In fact we have eight of our own team members joining the tour this year so we’re excited to follow them on their journey. Read more about the tour on page 22.

You’ll also be seeing our Country Grocer team at this spring’s MS Walks coming up in Victoria, Duncan and Nanaimo. Sign up for the walk by visiting www.mssoc.convio.net – we hope to see you there!

IN THIS ISSUE

The next generation What’s next for the Country Grocer family

Island life is good for Salt Spring lamb

10

12

14

16

jblyth@telus.net

Group Publisher

24

Sales

Patty Doering pdoering@vicnews.com

Penny Sakamoto psakamoto@blackpress.ca

Design

Associate Group Publisher

Circulation Director

Oliver Sommer osommer@blackpress.ca

> RECIPES: Cream of Asparagus and Roasted Garlic Soup Sweet Chilli Egg Rolls Manchego Prosciutto Crepe Rolls

ESQUIMALT GIVES BACK

SPRING INTO HEALTHY LIVING

Editor Jennifer Blyth

4

Lily Chan

Bruce Hogarth

www.blackpress.ca

HAPPY CATS, HEALTHY CATS

818 Broughton Street, Victoria, BC V8W 1E4 Phone 250-381-3484 Fax 250-386-2624

Friends & Family magazine is published quarterly by Country Grocer and Black Press. The points of view or opinions expressed herein are those of the authors and do not necessarily reflect the views of the publisher of Friends & Family. The contents of Friends & Family magazine are protected by copyright, including the designed advertising. Reproduction is prohibited without written consent of the publisher.

Friends&Family » SPRING 2015 | countrygrocer.com » 3

Derek and Jake Zwynenburg

Andrew and Craig Cavin

Tyler Large

Family Legacy Next generation of Country Grocer family builds on the founders’ success.

L

ast year, the Country Grocer family celebrated 30 years of Island-grown success. Three decades of forging relationships with local farmers and producers, staff and customers, non-profit organizations and community groups.

And it truly is a family, a company founded by brothers, sisters, wives and cousins who all subscribe to the same philosophy of providing quality and value, with an emphasis on community.

While those same founders remain at the helm of the company “We all care so much today, they’re also looking to the next about the success of generation to carry the what our parents built Country Grocer banthat we want to do ner forward. “We are very proud to have our them proud.”

‘Next Gens’ taking on – Bria Wilson various roles throughout the business,” says director and co-founder Peter Cavin. “With the diversity of talents, skills and experiences, their fresh outlook will guide Country Grocer through its next 30 years.”

Peter’s son Andrew works in the administration office as an accounting clerk.

“It’s awesome to see what our families have done with growing the business itself and also what we give back to the community,” Andrew says. “It’s something I have wanted to be a part of for a while.”

Brother Craig, who is moving from the Bowen Road store

4 » Friends&Family » SPRING 2015 | countrygrocer.com

to become assistant manager at Cobble Hill, commends his parents and the other founding partners for building not only a successful company, but a successful community entity. “We have a unique opportunity to build on the strengths that the older generation has built before us.

Now it is our job to take that and run with it, hopefully to the next level. “ Jenn Pollner, manager at the Lake Cowichan Country Grocer, owned by parents Pete and Jo-Anne Pimlott, has been at the store for as long as she can remember. “It’s in my blood,” she says. “I have always loved working in the store so it was a natural transition to start managing when dad was ready to start backing off a ‘little,’” she says with a smile. “I love the family feeling of the store – the community within a community.”

Jenn and her sister, Sarah Beaudoin, grew up building relationships with their customers – friends and neighbours. With Sarah now administrative assistant and health food buyer at the Lake Cowichan store, “I love that I can have a personal relationship with our customers and feel like they are visiting us at the store instead of simply buying groceries. I also love that I can make a positive impact on our customers lives by bringing them healthier food options to suit their lifestyle.”

Megan Knight, daughter of Country Grocer co-founder Wally Large, works in the accounting office of Nanaimo’s Chase River store and enjoys the family dynamic at the stores. With the original Food Country built in 1986 and Megan born in 1988, “I have known nothing other than the business,” she says, remembering how her mom, Wendy, would take Megan and brother Tyler to the store

BIG Hannah, Adam and Bria Wilson to visit their father. “We would often go to the Chinese food restaurant beside us for lunch and sometimes we were able to have some bulk candies or a chocolate bar if we helped my dad do something around the store.”

Tyler Large is manager of Country Grocer’s Bowen Road store in Nanaimo. He recalls at just five years old, going for coffee every Saturday morning with his dad and grandfather, Rob Large. “He was also in the business with the K&R stores and he was a large part of who my dad is today, and subsequently who I am today,” Tyler says. “They would talk about business and I would listen in. They’d have coffee, I would have hot chocolate and sip when they did. Of course I wanted to be like them.

“Then, when I was about five or six I had my first shift. My dad was looking after me for the day but he had to be at the old Food Country before it opened because they were changing two aisles. I helped load one aisle of product into grocery carts and push them to the next. I have no idea how long I worked, just that I enjoyed helping out and that I was paid $5 and a Reese’s chocolate bar.”

Whether it was that first “payday” or soaking in all that business knowledge, Tyler seems made for the family business.

“Embarking on a career in the grocery business has been an unbelievable opportunity. I have seen my dad and his partners have a lot of fun over the years, develop relationships, grow families and really enjoy what they were doing.”

Bria Wilson, human resources assistant for the Royal Oak, Esquimalt and Cobble Hill stores, is Mark and Kelly Wilson’s middle child. “Since starting at the Royal Oak store at 15 as a cashier, I’ve worked in front-end, grocery, produce, receiving, bulk and deli departments and now in HR,” she says. “Although I’ve tried other things, I’ve always been intrigued by the family business and so have always been drawn back.”

As children, Bria, sister Hannah and brother Adam, loved going to work with their dad. “It didn’t happen very often so when we did, it was a real treat. We loved wearing our little Country Grocer name tags and ‘work uniform.’”

The atmosphere resonates with the family and team members alike. Hannah, who has worked in the bulk foods and floral departments at Royal Oak, Esquimalt and Cobble Hill, appreciates team members’ sense of teamwork and willingness to help. “Team members at Country Grocer have always helped each other and, therefore, have created an approachable

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Friends&Family » SPRING 2015 | countrygrocer.com » 5

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atmosphere that has enabled every team member or customer to ask any question needed to be answered. They answer these questions with poise and confidence allowing Country Grocer to live up to our wonderful saying of ‘You’ll feel like family’.”

Bria agrees. “Our team is like our family. Some people have been with us my whole life. They’ve seen me grow up and I’ve seen them grow up. They’ve gone through marriages, babies, friendships, school, travelling adventures etc. It’s amazing to see the relationships that form throughout the years and that continue to last.”

Drawing on those who have laid the foundation before them, Country Grocer’s next generation is confident the company will continue to thrive.

“We will need to be a cohesive group of individuals working toward common goals,” Tyler reflects. “We will need to continue to be a community leader, volunteering our services where we can. We’ll need to continue striving for customer service excellence for all of our team members and offering exceptionally fresh products and great prices, growing our fresh departments to change with the market demand. But most importantly, we’ll need to continue to be passionate about the business, community, team members and the Vancouver Island market around us.”

Cousin Adam Wilson, manager of the Cobble Hill store, agrees. “What will help us continue to be successful? Working within our different Island communities and having the great team members working with us. It all comes back to family and people.”

As Bria observes, “We all care so much about the success of what our parents built that we want to do them proud.”

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These Go Organic sweets – with organic, glutenfree, non-GMO-verified ingredients – leave you feeling good about your treat choices. Savour these candies, available in hard or chewy versions and in a variety of flavours.

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Enjoy a relaxing, savoury meal with friends over an authentic Fromalp fondue. Imported from Switzerland, the kit from the Country Grocer deli has everything you need to create a delicious cheesy dinner, perfect served with a crusty baguette and a selection of fresh veggies.

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Friends&Family » SPRING 2015 | countrygrocer.com » 9

Island environment a natural for Salt Spring lamb

BY JENNIFER BLYTH

W Elaine and Dan Fraser have been raising sheep on their Salt Spring farm for more than three decades.

hile Vancouver Islanders eagerly anticipate the arrival of spring for its longer, warmer days, abundant blossoms and the opportunity to hit the beaches, trails and parks, local foodies have another seasonal marker in mind: the arrival of Salt Spring Island lamb.

At Country Grocer, that lamb comes from farmers Ted Akerman and Dan and Elaine Fraser.

For more than three decades, the Frasers have been raising sheep on their Salt Spring farm. “The property has been in Elaine’s family for three generations and we’ve taken it and made it more of a farm in this generation,” Dan explains. While some of the property’s arable areas have been cleared for pasture and hay, the rest has been left natural, offering a free-ranging experience for the sheep.

And that, in Dan’s mind, makes a huge difference in the flavour.

“I believe that’s what gives the Salt Spring lamb its unique taste,” he says, pointing out that Queen Elizabeth is known to request Salt

10 » Friends&Family » SPRING 2015 | countrygrocer.com

Spring lamb when she visits.

For more than 30 years, Dan worked full time at another job while also raising his sheep, before turning to farming full-time. “It gets in your blood – it’s bizarre – and it’s what works on the property. I wanted to use the land in a nondestructive way and this is what works best. We were always inclined to be farmers, even if we started as hobby farmers.

Call it crazy, I guess,” he says with a laugh. “As much as you’re tied down, there’s still a freedom to it. You really do love it.”

Finding a way to actively farm the property also goes a long way to making it economically viable, he adds, noting they also raise horses.

But for Country Grocer shoppers? It’s all about the lamb.

Virtually all of the lamb the Frasers produce is sold to the family-run grocer.

(In fact, asked about his favourite recipe, Dan is hardpressed to choose one as he rarely gets to indulge in the lamb himself as it’s so sought-after by customers.)

While Elaine has also worked outside the farm, their three children grew up helping with the animals, and while they’re off at school, they return to help out, especially around haying season. “They all love it and love coming back to it,” Dan reflects.

Salt Spring’s mild climate brings lambing season earlier than most other areas on Vancouver Island and that, paired with Dan’s farming philosophy is a recipe for success. “My philosophy is to have more land than the sheep need,” he says. “They grow fast and it works.”

The relationship forged with Country Grocer over the last decade works – not only do appreciative customers have a chance to savour some of the best lamb available, but it provides local producers like the Frasers an outlet they can count on for their product. “I’m providing top-quality lamb and getting a good price. It takes the guess work out of it,” he says. “I’m very proud of my product, so to have it recognized as something a little different and raised locally (is appreciated).”

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Friends&Family » SPRING 2015 | countrygrocer.com » 11

Gregg Eligh photos

RECIPES from Chef Michael

Cream of Asparagus and Roasted Garlic Soup Servings: 4 Preparation Time: 20 minutes Cooking Time: 15 minutes Delicious and fresh, this is one of my favourite ways to kick off the spring. Asparagus is one of the first crops to show its head in the warmer growing season and this soup is a great way to take advantage of it…

Ingredients: 2 bulbs garlic 1 Tbsp butter or oil ½ onion, diced 1 stalk celery, sliced 1 bunch asparagus, sliced with woody bottoms discarded 1 tsp dried thyme 1 tsp salt ½ tsp pepper 500ml homemade chicken broth 1 cup coconut milk or whipping cream Method: 1. Start by roasting the garlic. Cut the tops off of the bulbs, exposing the garlic cloves. Place on a baking tray, drizzle with a little oil and then bake at 350° F in your toaster oven (or conventional oven) for about 25 minutes.

The garlic is finished once it’s golden brown.

2. Once the garlic cools, use your fingers to squeeze the cloves out of the bulb and set aside.

3. Preheat a medium pot on medium heat. Add butter or oil and sauté the onions and celery, stirring occasionally until the onions are lightly browned.

4. Now add the asparagus, thyme salt and pepper and sauté for another few minutes.

5. Add the chicken broth and bring to a boil.

Once boiling, reduce heat and simmer for 10 minutes or until the asparagus is tender.

6. Remove from the heat and let the soup cool a little. Add the soup and roasted garlic to a blender or food processor and puree until everything is very smooth, and then add the cream or coconut milk.

7. Have a taste and make sure you are happy with the seasoning. Serve and enjoy!

Variations: • You can add the roasted garlic to the soup after pureeing as an option. After roasting, chop the garlic roughly to be added to each bowl of soup.

Sweet Chilli Egg Rolls Servings: 15 rolls Preparation Time: 30 minutes Cooking Time: 10 minutes + frying or baking time Homemade egg rolls are super simple and very flexible in terms of what you can put in them... heck, even left over chow mein works! It’s quite simple to best the frozen options – even many of the restaurant versions – so give it a whirl.

It’s fun!

Ingredients: 2 Tbsp chilli paste (sambal oelek or other) 2 Tbsp pure maple syrup ½ tsp ground coriander seed (optional) 1 pkg 2 Tbsp 2 cloves 1 Tbsp 2 1 cup 1 cup 2 1 tsp 1 tsp 1 tsp

fresh egg roll wrappers coconut or grape seed oil garlic, sliced very thin ginger, fine julienne large carrots, julienne or shredded green cabbage, julienne or shredded bean sprouts eggs tamari soy sauce rice wine vinegar sesame oil

Method: 1. Mix the chilli paste, maple syrup and coriander in a small bowl, stir well and set aside.

2. Preheat a large fry pan on medium-high heat.

Add the oil, then the garlic and ginger. Sauté for 10 to 15 seconds until the garlic browns very lightly, stirring constantly.

3. Immediately add the carrots and stir well so the garlic and ginger do not burn.

4. Sauté for two minutes, stirring regularly, then add the cabbage. Sauté for another two minutes, stirring regularly.

5. Add the bean sprouts and sauté for one minute longer, stirring regularly.

6. Push the veggies to one side of the pan, add a touch more oil or butter, then crack the eggs into the pan. Break the yolks after 10 seconds and stir until almost cooked.

7. Stir the veggies into the eggs, remove from heat and add the tamari, vinegar, and sesame oil. Stir well and then remove the stir-fry from the pan to cool.

8. Once cool, you can roll the egg rolls. Follow the instructions on the package for rolling.

Any fresh-packaged egg roll or spring roll wrapper will work.

9. Cook immediately by brushing with oil and baking at 450° F for about 18 minutes, turning half way through. Alternatively, you can pan fry in about half-inch of oil for one to two minutes per side. Once browned on all sides, they’re good to go.

12 » Friends&Family » SPRING 2015 | countrygrocer.com

Manchego Prosciutto Crepe Rolls Servings: 12 bites Preparation Time: 20 minutes Cooking Time: 10 minutes Tasty little bites, these crepe rolls can really impress. The manchego cheese and prosciutto ham work very nicely together and the asparagus balances out the strong flavours perfectly.

Ingredients: For the crepes: 2 eggs ¼ cup half-and-half ¼ cup chickpea flour Pinch of salt, black pepper and garlic powder 6 slices prosciutto ham Approx 1 cup shredded manchego cheese 9 stalks asparagus, blanched Method: 1. Combine all of the ingredients for the crepes in a small mixing bowl and whisk together very well.

2. Preheat a small well-seasoned cast iron or non-stick fry pan on medium heat. Add a touch of butter, then pour a small amount of the batter into the pan. Try to keep the crepe as thin as possible by pouring while tilting the fry pan around until the bottom of the pan has a thin layer of batter covering it.

3. Taking care to not burn the crepe, carefully flip as soon as it is lightly browned and cook the other side. Place on a plate until the rest of the batter is used. You should get from three to six crepes depending on the size of your pan.

4. Now it’s time to assemble the crepes.

Sprinkle a dose of manchego cheese all around and then cover with one or two slices of prosciutto.

5. Next, run a few shoots of asparagus up the middle on top of the ham and roll so it’s semi-tight. Place on a small tray and then into a preheated 400ºF oven (toaster or conventional) for about eight minutes or until the cheese melts.

6. Carefully cut into bite-sized pieces and serve warm. Cut the pieces on an angle for a beautiful presentation.

Variations: • Change the cheese, use a different kind of ham and try different grilled veggies to make your own crepe rolls.

CHEF MICHAEL WILLIAMS

What’s trending?

Here’s to the year of the veggie!

L

ooking at the last few decades, there’s always a certain fruit or vegetable being touted for its nutritional prowess. Beets, acai, wheat grass, pomegranate, avocado…each ‘super food’ gets its 15 minutes, often starting with some nutrition personality touting the benefits of said plant, and then? The world goes crazy over it.

Most recently, kale was king. You would find it gracing the covers of every health magazine, featured in smoothies, soups, stir-fries, turned into chips and more. Heck, I even jumped on the bandwagon and the various kale recipes on countrygrocer.com are proof!

But while the kale fad is cooling, I’m still living it…still eating kale often and trying to incorporate it into my meals whenever I can.

In fact, I just pureed a lovely bunch of organic kale into my soup last night. You see, just because kale is falling from the spotlight, does not mean it’s all of a sudden less nutritious.

So what do you think the next fad fruit or vegetable will be? Well, all of them! The trend watchers say this will be the year of the vegetable…all vegetables, that is. Vegetables are becoming the stars of the culinary world and the top restaurants in the world have shifted from seeing veggies as a side or a garnish to making them the focal point of their plates.

It’s a trend that has been in the making for some time and it makes good sense. I am at my best when fueling with high volumes of various plants, so why not focus on the herbivore’s point of view and let the carnivore mantra flow in the shadows?

In my opinion, every veggie and fruit out there, and for me this means fresh, in-season and lovingly farmed produce, has something wonderful to offer your body. Even the now-lowly potato was once the star. It has been a rocky road for Spud.

From being promoted as must-have nutrition only to be later demonized as something that will make you fat, potatoes may not have the nutritional density of kale, but no other veggie offers the unique nutritional profile a potato does.

You’ll often find potatoes of some kind on my plate. Why?

Because I do not follow the fads, remember. I subscribe to the belief that there is no quickfix, perfect, fix-all-your ailments vegetable. Instead I see value in all veggies and fruits and try to eat a wide range to fuel my brain and body.

If you take a look around, you’ll now find veggie-centric restaurants all over the Island, some of which are completely vegetarian or even vegan. Furthermore, restaurants growing their own produce or having their own farm is becoming a thing! Eating more produce is the central theme in my life, in my cooking lessons at Cook Culture and in my hundreds of recipe creations on counrtygrocer.com. I love putting the focus on vegetables, and whether it’s No-noodle Chow Mein, Spaghetti Squash Spaghetti or Butter Lettuce Tacos, I have always emphasized the importance of using fresh, local produce to replace processed packaged foods.

So the next time a certain piece of produce is all the rage, you may want to use it as an opportunity to be inspired...just don’t go too crazy.

Catch Chef Michael in action this spring: • At the Victoria MS walk on Sunday, May 3 at Marigold Elementary School.

• At Cook Culture: April 15 & May 20 – Fresh and Healthy Chinese April 29 & May 27 – Fresh and Healthy Mediterranean June 3 – Fresh and Healthy Mexican

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Friends&Family » SPRING 2015 | countrygrocer.com » 13

COMMUNITY

Spring into healthy living The local chapter of the Canadian Diabetes Association offers healthy living programs and special events for those living with Type 1 and Type 2 diabetes

BY JENNIFER BLYTH

W

ith his family history of Type 2 diabetes, it didn’t come as a total surprise when Dave Prescott was diagnosed several years ago. It did, however, mean big changes in his diet, lifestyle and exercise regimen – medication, a balanced diet with fewer simple carbs and sugar, plus regular exercise, especially cardio.

“After seeing how diabetes took my grandmother’s life, piece-by-piece, I was not about to let this happen to me, my wife, three kids and six grandchildren,” he reflects. “Managing diabetes was not hard for me, just a little frustrating trying to get my numbers where I want them, but, with a little practice and a lot of determination I’m there.”

Dave also took the opportunity to give back to the Diabetes Association, as part of his training. “Last year I raised close to $1,000 for the Canadian Diabetes Association for diabetes research and I completed the walk/run the 5k in 40 minutes. Not great, but not bad at 54 for my first-ever event! For me, the 40 minutes was a bonus – I really did it for myself and to show others that Type 2 diabetes is just an obstacle, not a sentence. Life is full of obstacles... what’s one more?”

A host of runners, walkers and supporters will again be on hand at Elk/ Beaver Lake Regional Park for this year’s Lace-up event, Sunday, May 3 from 1 to 4 p.m., says Penny Murray, Branch Coordinator, Vancouver Island, Canadian Diabetes Association. Participants and well-wishers will find a fun after-

The annual Lace-Up for Diabetes 5K run/walk returns to Elk/Beaver Lake May 3. noon of entertainment, information and of course, a beautiful location for a run or walk.

The run is just one of many events and initiatives hosted this spring by the local chapter of the Canadian Diabetes Association, helping those affected by diabetes live healthy lives, preventing the onset and consequences of diabetes, and discovering a cure.

Walk and Talk is a free 10-week program to keep people living with diabetes up to speed on care and prevention.

Through a grant from the Victoria Foundation, the sessions run Fridays, March 6 to May 15, from 9 to 10 a.m. (except April 3) at the Cedar Hill Recreation Centre. Registration is free and suitable for people with diabetes, pre-diabetes or those who would like to know more, Penny explains, noting that each session will include a short, informative talk by a local health and wellness specialist, followed by a walk.

Topics will include active living, tips to get motivated, healthy eating, foot care, emotional wellbeing, understanding blood sugar, medication, heart, kidney, eye, dental health and more.

For more information and to register visit online at www.diabetes.ca/walkandtalk, call 250-382-5454 ext.222 or

14 » Friends&Family » SPRING 2015 | countrygrocer.com

email penny.murray@diabetes.ca Also coming up this spring is Kakhamela at Quadra island’s Camp Homewood, a residential camp the Canadian Diabetes Association runs each Mother’s Day weekend for Vancouver Island children with diabetes and their families. Thanks to support from sponsors, participants can enjoy a wide range of fun activities, while the Camp Homewood chef prepares food healthy for kids with diabetes and celiac disease, also common with Type 1 diabetes. Families enjoy the opportunity to network and learn more about diabetes management and healthy food choices while the children enjoy the sense of belonging in a setting with other children living with the disease.

“Parents form natural support networks and learn from each others’ experiences while kids form friendships that can last a lifetime,” Penny says. “Campers are taught how to manage their diabetes, while participating in exciting camp activities. The older children mentor the younger ones about managing their diabetes and the issues that come with it. When younger children see the older ones checking their glucose levels, giving themselves injections, or wearing an insulin pump, they are not as fearful of the disease.”

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Medical Supply Store volunteer Yolande Hardwick,

employee Liz Taylor and manager Dodi Forbes.

Shop is an invaluable resource for people living with diabetes For people living with diabetes on Vancouver Island, the Canadian Diabetes Association’s Medical Supply Store has been an invaluable resource since the 1970s.

Because diabetes is a chronic disease with sometimes serious, even fatal complications, daily management is a lifelong commitment, requiring sustained effort by the individual 24 hours a day. The Victoria-based store – which offers a new toll-free line and shipping across Vancouver Island, BC and beyond – was founded by volunteers who purchased syringes in bulk to pass savings onto members.

Service was soon expanded and the CDA hired staff to run the store full time to support the growing need.

Today, the Medical Supply Store provides a wide range of diabetes-related products and trained staff who provide timely, informative customer service to a growing clientele of more than 7,000. Open from 10 a.m. to 5 p.m. weekdays, the store specializes in all diabetes products including pump supplies, special creams/lotions, advanced wound care and dressings, blood pressure monitors, ostomy and catheters on special order, comfort, support and specialty socks, compression socks (staff are certified sock fitters), slippers, slipper socks and post-op shoes, and cookbooks and meal planners.

For more information, call 1-877-556-2812 or stop by 276–2950 Douglas St. in Victoria.

Staying well with diabetes Diabetes affects more than 3 million Canadians, with 4.2 million expected to be affected by 2020. Working with your doctor and health care team is the first step to staying well.

• Eat according to a healthy meal plan – consult a registered dietitian for help following Eating Well with Canada’s Food Guide.

• Increase your physical activity – both aerobic and resistance exercise are important. Aim for at least 150 minutes of moderate to vigorous aerobic exercise per week (you may need to start with as little as five to 10 minutes per day of brisk walking) and resistance exercise such as weight training three times per week. Check with your doctor before beginning an exercise program.

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PROFILE

Saying thank you for 30 years of support

A

s the only full-service grocery store actually within Esquimalt, Country Grocer is truly in the heart of the community.

The anchor tenant of the Esquimalt Plaza and right in between the Archie Browning Sports Centre and the Esquimalt Recreation Centre, it was one of the first two stores that would form the foundation of what has become the seven-store Country Grocer family.

“We have tonnes of people who are regulars – a good mix of professionals, families and seniors, some who visit several times a day,” notes Brad Boughton, store manager since 2011.

Brad joined the Esquimalt team from the Royal Oak store in 2005 as assistant manager. After close to 40 years in the grocery industry, he’s well-versed in what customers want, not to mention what his 85 team members provide in their smiling, helpful service, led by assistant store managers Jim Thompson and Dave Kajak.

The full-service store has enjoyed two renovations over the years, including the most recent 2009 project, providing shoppers a more enjoyable shopping experience with wider aisles, and expanded deli, bakery and produce departments. “It was a vast improvement to the – Brad Boughton previous layout,” Brad says.

In recognition of the support the store and staff receive from their many long-time customers, it’s also a major supporter of community events and organizations, including local schools and sports teams, Esquimalt Parks and Recreation programs and special events like the Celebration of Lights, Ribfest, and of course, the annual Buccaneer Days celebration coming up in June.

During their annual one-day sale and customer appre-

The people of Esquimalt really are the most generous.

We try to give back as much as we can in thanks for them coming in and shopping here.”

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ciation day, the store welcomes Esquimalt Baseball, whose families come to barbecue hotdogs as a fundraiser for the organization.

“We really like to get involved in our community – it’s important to give back because of everything they give us,” Brad says.

Even in company-wide fundraisers like Country Grocer’s Help Fill A Dream campaign, the Esquimalt store regularly earns top marks for their Store manager Brad Boughton collected donations. “The people of Esquimalt really are the most generous,” Brad says.

“We try to give back as much as we can in thanks for them coming in and shopping here.”

What does he hear from customers?

“They love shopping here and they think our team members are over the top,” he observes. “Our customers are our main focus here and at the end of the day, that’s what sets us apart.”

Epilepsy and Parkinson’s are neurological disorders affecting many people in our community. Do they affect you? Living well is possible.

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E S FRE O T C A

L

E

MILK THAT TASTES LIKE

k l i m h s fre

Family Bakery An Island-grown success story

BY JENNIFER BLYTH

W

ther, Mickey, had his own bakery in the 1940s, but shortages after the war made the business challenging, Robbie says.

With Island Bakery, “dad was trying to fulfill his father’s dream by starting his own bakery.”

As he celebrates his 33rd year in the family business, “it’s in my blood,” he says. “My grandfather was a baker; my father was a baker.”

hile much of what you’ll find in the Country Grocer bakery department comes fresh from their own ovens each day, it’s just not possible to create everything their customers need.

Enter a long-standing partnership with the locally grown Island Bakery, whose Cobble We’ve been there from the start Hill crew crafts all of the store’s Country Grocer branded breads, – summers, weekends and after along with fresh hot dog and school. It was a chance for us to hamburger buns. be together as a family.”

Founded in Victoria in 1982 – Robbie Roscoe

by Larry and Audrey Roscoe, Island Bakery has grown and Today, “Jeff is not only a master baker expanded over its three decades, creating fresh-baked bread products from quality, but also a self-taught engineer who welds, services and repairs everything Canadian ingredients. in the production plant; we couldn’t While Larry passed away 12 years survive without him.” ago, sons Robbie and Jeff continue the The fact that they are local, not to tradition, working as sales manager and mention family-owned and operated, production manager respectively, while resonates on the Island, Robbie says. mom Audrey works in the office.

“What’s made today is on your shelves Taking over from their father was tomorrow – no other large-scale commerjust another step along the path the two cial bakery can make that claim to my embarked upon much earlier. knowledge,” Robbie says, noting that as a “I was a child worker,” Robbie recalls local company, they are also big supportwith a laugh. “We’ve been there from ers of area schools, sports teams and local the start – summers, weekends and after community groups and events. school. It was a chance for us to be The bakery expanded first to its own together as a family.”

The Roscoes’ baking heritage stretches building in Langford in 1992 before making the move in 1999 over the back even farther, however. Originally Malahat, where land prices allowed for from the Ukraine, Robbie’s grandfamore affordable expansion.

18 » Friends&Family » SPRING 2015 | countrygrocer.com

It also puts the modern, 25,000-square-foot bakery within easy access of many long-standing clients, including the seven Country Grocer stores, allowing a responsiveness to their clients’ needs that the larger Mainland bakeries can’t provide. “If a customer comes in to one of the stores needing 12 dozen hot dog buns the next day, we can do that,” Robbie says.

Of course, that support goes both ways. “Without the support from our local grocery chains we wouldn’t have an outlet for our bakery products.”

Today, this next generation of Roscoes is producing some 8,000 loaves and rolls a day from their Cobble Hill bakery, including their sought-after organic whole grain products.

Watching the trends in people’s eating habits, Jeff is also experimenting with sprouted grain products that are piquing the interest of consumers. In fact, for those who want to sample and weigh in on some of the new formulations and test products, visit the Roscoes’ small on-site shop and let them know what you think should be the next must-have item on Country Grocer shelves.

BY THE NUMBERS Founded: 1982 Bakery: 25,000-square-feet Employees: 27 Loaves and rolls baked: 8,000 to 12,000+ per day, five days a week... for more than 2 million per year!

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Pedalling for Island hospice care An anticipated 50 riders will enjoy an unforgettable cycle touring experience through the beautiful Saanich Inlet, Cowichan Valley and Gulf Islands this summer, travelling nearly 200 kilometres of smooth country roads July 25 and 26.

Forty Island cyclists raised $63,000 in last year’s group ride, more than doubling the amount raised in 2013. Since the event’s inception in 2011, the Cycle of Life Tour has raised more than $115,000 for hospice care, and with the additional riders this year, it’s hoped the total will keep increasing.

Even better, “because of community sponsorships like Country Grocer’s, 100 per cent of proceeds raised go to the hospices that mean so much to our communities,” says Cycle of Life founder and organizer Graham Robertson.

The hospice societies in Cowichan Valley, Salt Spring Island, Sooke, Nanaimo and Victoria all received financial contributions from the 2014 Cycle of Life Tour.

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Country Grocer and the Odd Fellows teamed up to provide$20,000 in fresh food to the Mustard Seed Food Bank.

A Tonne of Love

Country Grocer and the Odd Fellows spread a little holiday cheer this winter, delivering $20,000 worth of fresh food to Victoria’s Mustard Seed Food Bank through their second annual Tonne of Love Food Bank Drive.

Rather than the usual non-perishables, these unique hampers given out to families contained hams, cheese, eggs, produce and baked goods.

Money for the campaign was raised by the Odd Fellows, local businesses and customers who donated money at the till at Country Grocer’s Royal Oak and Esquimalt stores.

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Thank you for helping fill children’s dreams!

Country Grocer stores raised an incredible $14,124 to support Vancouver Island children with life-threatening conditions through the Christmas sale of “dream bouquets,” paper T-shirts and Island-grown Christmas trees. New this year was the addition of delicious Dream Cakes and Christmas tree chipping (at select locations) and all funds raised went to the Island-based Help Fill a Dream Foundation.

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Spring into annual JOIN THE F IGHT Canadian Cancer VOluNTE Society fundraiser THIs AprEIlr If this is spring on Vancouver Island, you can be sure the daffodils are blooming, and just in time for the Canadian Cancer Society’s Daffodil Month.

Recognizing that every three minutes another Canadian is faced with fighting cancer, volunteers will be out and about this April offering daffodil pins by donation and hosting special events around the region.

Your contribution will help: Prevent cancer through research and eduction; fund lifesaving research; empower, inform and support Canadians living with cancer; advocate for public policies to improve the health of Canadians.

Also coming up is the Daffodil Tea & Fashion Show, April 19 at 1 p.m. at the Inn at Laurel Point. Tickets are $30 – contact Cindy at 250-414-4258 or cgreenway@bc.cancer.ca For more information or to volunteer your time for this year’s Daffodil Month campaign, call the regional office at 250-592-2244, Debi Dempsey 250-380-2351 or email ddempsey@bc.cancer.ca

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Friends&Family » SPRING 2015 | countrygrocer.com » 23

PET CARE

Happy cats are healthy cats

S

pring is a great time to take your cat to the vet for an annual check-up, especially if she spends any time outdoors.

Among treatments recommended by the SPCA are those for ear mites, fleas, and worms. Most importantly, however, they should be spayed or neutered to prevent unwanted litters of kittens and reduce the desire for male cats to roam and spray.

In addition to checking on the cat’s general health and wellness, a check-up also allows the vet to perform vaccinations, discuss permanent identification procedures, such as microchip or tattoos, and offer advice on nutrition and flea and other pet medications specific to the size, age and specific ailments of the cat you’re caring for.

Vets will also conduct a dental exam and determine if your cat is experiencing any pain that may have gone undetected.

Not sure where to start with your cat’s health? The SPCA offers the following tips: • Find a veterinarian and make an appointment, being sure to let them know if it’s a friendly cat or one that is more shy and harder to handle.

• Some cats welcome the cat carrier more than others. With a kitten, expose them to a carrier early, with lots of positive association to go with it, including treats and play time.

• An older cat may need a little more coax-

ing, but try making the carrier inviting and leave it open in a warm, sunny spot to be investigated.

• Try closing the door, first for just a short time, then as your cat is comfortable for longer periods, start walking them in the carrier around the house so they get used to the movement. Eventually, you can venture outside and even for short trips in the car.

• Check with your vet’s office about making non-medical visits to the office to help your cat get used to the sounds and smells in a non-stressful way.

Keeping your cat healthy also means keeping your cat happy! The small time of stress is worth a lifetime of good health.

For more information, visit spca.bc.ca

Jennifer Blyth photo

Visit Victoria’s Wild ARC Go behind the scenes at a wild animal rehabilitation centre with the 11th annual Wild ARC Open House March 28 and 29.

Victoria’s Wild ARC will host tours by reservation from 12 to 4 p.m. both days. Tours are free but visitors must RSVP to reserve their tour time. To avoid potential stress, wild animal patients will not be available for viewing, but a live educational raptor will be on display. Visit spca.bc.ca for an email link to reserve your spot.

PART OF THE FAMILY Two recent additions to the Forsberg household are bringing plenty of kitten hijinx this spring. Siblings Bauer, a mischievous male tabby, and Hattie, a shy, black female, have quickly captured the hearts of their new family, including the much larger shepherd-lab cross, Chloe, who will even agree to share her bed with her two feline companions...not that the two little cuties give her much choice!

SHOW US YOUR PET

Share a photo and a few words about what makes your pet special by emailing Friends & Family editor Jennifer Blyth at jblyth@telus.net

24 » Friends&Family » SPRING 2015 | countrygrocer.com

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IN YOUR COMMUNITY BC SHARING On-going in all Country Grocer communities – Support local food banks by looking for the BC Sharing donation pads at the till. Simply add $2 to your grocery bill and 100% goes to your local food bank!

COWICHAN VALLEY April 18 – Cowichan Valley Whiskey Festival. Taste local and international whiskeys and other libations.

FMI: cvwhiskeyfest.ca April 22 to 26 – The Cowichan Aboriginal Festival of Film & Art, at the Island Savings Centre Theatre

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April 24 to 26 – Ladysmith Spring Art Tour. Enjoy art from an array of Ladysmitharea artists during this annual self-guided tour, 10 a.m. to 4 p.m. FMI: www. ladysmithwaterfrontgallery. com May 16 and 17 – Wooden Boat Festival. Maple Bay Marina. FMI: www. maplebaymarina.com

LAKE COWICHAN March 21 & April 25 – Chamber of Commerce Scrap Metal Drive.

Sponsored by Schnitzer Steel, this fundraiser at Beaver Lake Resort will support the Lake Cowichan Food Bank, the Student Employment Program at the Visitor Centre, Lady of the Lake, scholarships and 2015 Dry Grad.

May 2 – Spring Fling Dinner & Auction. The Cowichan Lake District Chamber of Commerce hosts its 13th annual fundraiser at Centennial Hall for programs such as the Lady of the Lake Ambassadors,

Chamber Scholarships, Kids events in the Family Heritage Days, Chamber Summer BBQ, Santa Parade and more. Donations and contributions most appreciated! FMI: Katherine Worsley at 250-749-3244 or lcchamber@shaw.ca

NANAIMO March 25 – Spoken word artist Shane Koyczan is at the Port Theatre. Earning five-star reviews for his performances around the globe, Koyczan navigates his audience through social and political territory with a furious honesty and a tender humanity that has brought audiences to their feet in New York, London, Edinburgh, Sydney, Stockholm, and Los Angeles. www.shanekoyczan.com March 27 to 29 – Nanaimo Boat Show.

Showcasing the new, stateof-the-art marina at the Waterfront Suites & Marina on Stewart Avenue. FMI: waterfrontnanaimo.com April 10 to 12 – Central Vancouver Island Orchid Society Show & Sale. Enjoy beautiful displays of different species and hybrid orchids by orchid clubs from the Nanaimo area, Victoria and Vancouver, plus orchid sales, information and supplies. At the Nanaimo North Town Centre – 9:30 a.m. to 9 p.m.

Friday; 9:30 a.m. to 5:30 p.m. Saturday; 11 a.m. to 4 p.m. Sunday.

SALT SPRING April 3 to 5 – 9th Annual Easter Art Tour. View some of Salt Spring’s most celebrated artists at work in their studios and in the anchor exhibit at historic Mahon Hall where female abstractionists will be working in paint, wax and clay.

10 a.m. to 5 p.m. daily. With an opening reception April 3 from 6 to 9 p.m. FMI: www.saltspringeasterarttour.com

what’s in the

BAG

What must-have items will be in your grocery bag this spring?

Jen Guerra As the busy mom to two active, teen boys – Jr. A hockey player Nick and Bantam A player Zach – Saanich’s Jen Guerra knows a thing or two about feeding a hungry family. She and husband Luigi also host an international exchange student, not to mention many of the boys’ friends and teammates, so a full fridge is a must!

May 15 to 17 – Round Salt Spring Sailing Race. A favourite among sailors for more than 40 years. FMI: saltspringsailing.ca/roundsaltspring/

VICTORIA To April 6 – Wildlife Photographer of the Year. The Royal BC Museum exhibit celebrates 50 years of award-winning images that tell the astonishing stories of our natural world while pushing the boundaries of technical skill.

FMI: royalbcmuseum.bc.ca March 27 – Montreal Canadiens Alumni Game vs Victoria Ice Hawks Coaches.

The Montreal Canadiens Alumni tour is coming to Esquimalt’s Archie Browning Arena to take on the Victoria Ice Hawks coaches. The puck drops at 7 p.m. (doors at 6 p.m.); tickets are $20 or $40 for VIP tickets, including the pre-game meet-and-greet with the Alumni team (5 to 6 p.m.)

Jen’s List 1. Steak 2. Chicken 3. Peppers 4. Tomatoes 5. Cucumbers 6. Straw ber ries 7. Raspberr ies 8. Pineapple 9. Ho ly Hummus 10. Rice crackers

bike activities and information then a community ride through the neighbourhood.

March 28 – LifeMark Health Esquimalt 5K and Children’s 1K Walk/Run, 8 a.m.

Esquimalt Rec Centre. FMI: esquimalt.ca

May 29 to 31 – The Victoria International Kite Festival. Activities including children’s kite-making and flying, general public kite-flying, special presentations by international flyers (including giant kite-flying and aerial acrobatic teams) and more!

Opens May 29 with Kites with Lights, 9 p.m. at Clover Point. FMI: www. victoriakitefestival.com

May 24 – Esquimalt Cycling Festival.

The free, second annual Esquimalt Bike Festival will inspire you to get on your bike just in time for Bike to Work Week. Head to the Archie Browning Sports Centre from 1 to 4 p.m. for

June 12 to 14 – Esquimalt Buccaneer Days. Head to Esquimalt for the annual community celebration, featuring parade, midway, entertainment, refreshments and much more! FMI: www.esquimaltbuccaneerdays.ca

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Friends&Family » SPRING 2015 | countrygrocer.com » 27

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ww MEET THE TEAM The ‘gentle art’ brings both strength and calm to Country Grocer staffer

BY JENNIFER BLYTH

F

or Country Grocer’s Cory Burton, the dedication he puts into his martial arts practice of jiu-jitsu is paying off on the competition mat, but also at work.

Cory, 25, a meat cutter at Nanaimo’s Bowen Road store, sees the benefits his athletic pursuits bring to his work.

“I’m really happy with my job. I like the challenge and that every day brings something new to the table,” he says.

“And I enjoy the personal interaction with the customers – you can change their day!”

Meaning “a gentle art” in Japanese, jiu-jitsu not only pushes Cory to work harder and be better – qualities he also brings to his job at Country Grocer – but in difficult or busy situations, the discipline he has learned helps keep him calm. “It balances everything out,” he explains. “It allows me to push myself and I’m always looking to improve all aspects of my life.”

Growing up in Nanaimo, Cory always had an interest in martial arts, and was drawn to jiu-jitsu and the opportunity to work with Robert Biernacki, of Island Top Team Brazilian Jiu-Jitsu and Mixed Martial Arts.

Within two short years, Cory has achieved terrific results and will be competing in the World Championships in Irvine, CA this May. While he trains five days a week, in addition to his full-time job behind the meat counter, “I owe it all to the people around me,”

In Brief Name: Cory Burton Store: Bowen Road, Nanaimo Position: Meat Cutter Years with Country Grocer: 18 months Cory reflects.

In contrast to some other martial arts, jiu-jitsu is focused on ground work, using leverage and technique as opposed to strength, making it an ideal choice for smaller athletes. “Technique conquers all,” Cory explains.

Looking forward to the coming competition, “I feel like if I put the time in and I go in with the right mindset, I should be able to come back a winner,” he says.

“I enjoy the confidence of being able to defend myself if that situation comes up and I love that it never ends. There’s no black belt who will tell you their jiujitsu is good enough,” Cory says. “It’s like life – it’s a journey.”

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Westshore 111-2220 Sooke Road • Saanich 4011 Quadra Street Victoria 2531 Government Street 250-744-3854 www.countbeans.com

Country Kudos Each Remembrance Day for the past five years, Tom Grumwiler, a grocery clerk at Country Grocer’s Royal Oak store, has come in on his own time to present an accouncement of remembrance, which he reads Tom Grumwiler at the store.

For taking the time on his own initative to prepare and present the important, respectful message for team members and customers, Tom received a kudo from appreciative store manager Mike Parr.

Kudos!

Give a Kudo Do you know a Country Grocer employee deserving recognition for an exceptional achievement?

If you have been “wowed” or received outstanding customer service, take a few minutes to complete an Employee Recognition form and share your story.

Submit your Country Kudos in-store or online at countrygrocer.com

EFFORT = CONCRETE RESULTS Locally Owned and Operated Ready-Mixed Concrete Concrete Accessories Victoria’s Only Liquid Colouring System Gravity Wall Blocks Gravel Mart OPEN MON. - SAT. 765 Industrial Way • 250-478-0555 • www.iconcrete.ca

Friends&Family » SPRING 2015 | countrygrocer.com » 29

STYLISH, SPACE-SAVING SOLUTIONS FOR YOUR HOME.

7 Community Locations COBBLE HILL 1400 Cowichan Bay Rd. 250-743-5639 8am to 9pm 7 days per week

What could be better than a little more stylish, wellorganized space? Murphy Wall-Beds has been in business for over 22 years.The space-saving Murphy Wall-Bed and companion custom cabinetry are crafted right here on the Saanich Peninsula.

“We focus on quality,” says owner Tom Bazin. “We make a quality product from beginning to end.”

Using patented, engineered Murphy bed hardware, quality materials and local construction expertise, ensures the excellence customers have come to know and expect from the Better Business Bureau-accredited business.

Bazin credits shop foreman James York as an essential component to the local company’s success. With the company since its founding more than two decades ago, “he’s probably the most experienced Murphy bed expert in North America,” he says.

Whether you’re trying to stretch the space you have or are looking to maximize space when down-sizing, Murphy beds are perfect for creating a dual-purpose room, guest room and craft or fitness room, for example. Others appreciate their flexibility in a bachelor or assisted living suite.

In addition, “there are all kinds of different space-saving solutions that go hand-in-hand with the Murphy beds,” Bazin says, noting their designers and craftsmen can custom-craft virtually any cabinetry to complement your bed. And with the Murphy beds accommodating the same variety of mattresses as a conventional bed, optimal comfort is ensured.

LAKE COWICHAN 83 Lake Cowichan Rd. 250-749-6335 7am to 9pm 7 days per week

SALTSPRING ISLAND 374 Lower Ganges Rd. 250-537-4144 7am to 10pm 7 days per week

CHASE RIVER (NANAIMO) 82 Twelfth St. 250-753-7545 7am to 10pm 7 days per week

ROYAL OAK (VICTORIA) 4420 West Saanich Rd. 250-708-3919 8am to 10pm 7 days per week

BOWEN ROAD (NANAIMO) 1800 Dufferin Cresc.

250-591-5525 7am to 10pm 7 days per week

ESQUIMALT (VICTORIA) 1153 Esquimalt Rd. 250-382-5515 8am to 10pm 7 days per week

SCOTTYTREE & Arborist Service

Unsure just how a Murphy Wall-Bed will fit into your home? Take advantage of our free design service to help you envision how a bed will work in your home, including a special computerized drawing and design program that allows you to get a three-dimensional view of your room, before you commit.

LET US SHOW YOU HOW TO INCREASE YOUR USEABLE SPACE. CALL US TODAY! 250-744-2195 OR 1-800-670-5505 3075 DOUGLAS STREET | VICTORIA WWW.MURPHYBEDS-VICTORIA.COM Vancouver Island’s Only Authorized Murphy Bed Dealers

30 » Friends&Family » SPRING 2015 | countrygrocer.com

• Hazard Tree Evaluation & Removal • Pruning • Lot Clearing • Municipal Reports • Consultations • Timber Sales • Hedges • Stump Grinding • Chipping

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