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THE The Magazine of


Nature’s Fare Markets Live well. Live organic.

January/ February 2014

Climate Change Reality The Climate controversy & What You Can Do





Mental Focus

Unlock the Power of Fermented Foods!

Ready… Set… SHRED!

The Multivitamin Debate




January/February 2014

Good Feature 4

Climate Change Reality The Climate Controversy & What You Can Do

Good Health 6 Mental Focus


Regain Control Over Your Bad Habits


The Multivitamin Debate

Good Nutrition 13

Good Fitness


Tales from the Farm

Rabbit River Farms


Ready… Set… SHRED! By: Tommy Europe

What We’re Eating


+ Recipe: Gluten Free Chocolate Almond Brownies


Ask the Nature’s Fare Nutritionist

Unlock the Power of Fermented Foods! By: Lisa Kilgour, rhn


Fit Tip

In every issue

3 Noteworthy Notions 23 Staff Profile 23 Nature’s Fare Markets Update



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Voice of the Natural Health Industry La voix de l’industrie de la santé naturelle

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2 | January/February 2014 Voice of the Natural Health Industry La voix de l’industrie de la santé naturelle


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© 2014 Nature’s Fare Markets. The materials in this magazine are suggestions only. Nature’s Fare Markets does not guarantee results.


Ask the Nature’s Fare Nutritionist: Lisa


Ask the Nature’s Fare Nutritionist: Lisa

Lecture: “Live Longer, Feel Better” with Lorna Vanderhaeghe

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La voix de l’industrie de la santé naturelle 100%

Noteworthy Notions  Supplement Genuine Health Greens+ Whole Body Nutrition A revolution in achieving complete, whole body nourishment with the power of advanced food fermentation and the alkalizing and energizing benefits of greens+ O! 100% vegan, gluten-free, dairy-free, soy-free and made with non-GMO ingredients, greens+ Whole Body Nutrition harnesses the power of supercharged whole food ingredients and fermentation to optimise key body systems – nourishing and balancing your whole body!

 Food Daiya Cheeses The rich, creamy flavour of cheese holds a special allure, but the options in lactose-free cheese can be bland and lackluster. Daiya products (pronounced “day-ah”) are a dairy-free dream come true – extraordinary cheese alternatives that deliver the bold flavour, stretch and texture of cheese without compromise. And Daiya isn’t just about dairy-free living – all of their products are plant-based and free of these top three food allergens: dairy, soy, and gluten.

  Health & Beauty Now Essential Oils The integrity of an essential oil is determined by the botanical from which it was derived, proper harvest, and gentle extraction methods to bring the finished products to life. NOW utilizes exceptional raw materials from growers who share their passion for quality from start-to-finish. This constant attention to detail ultimately allows NOW Solutions to bring you essential oils that are pure and unsurpassed in quality and purity. NOW currently offers over 80 essential oils in a wide array of sizes and varieties, including full one-ounce liquids, twin packs, and more economical larger 4, 8, and 16 ounce sizes for certain varieties. All oils are tested using Fourier Transform Infrared Spectroscopy (FTIR) and Gas Chromatography (GC) to ensure the highest retention of active aromatherapeutic constituents.

 Book The Ultramind Solution —by Mark Hyman, md

d club rea Sign up for the Book Club at

Is your brain broken? We refer to our broken brains by many names – depression, anxiety, memory loss, brain fog, ADHD, autism, to name a few – and although we can’t see it, this silent epidemic affects more than 1 billion people worldwide. All is not lost. In The UltraMind Solution, New York Times bestselling author Mark Hyman shows that to fix your broken brain, you must heal your body first. Dr. Hyman presents a simple six-week plan based on the emerging field of functional medicine to restore health and gain an UltraMind – one that’s highly focused, able to pay attention at will, has a strong memory, and leaves us feeling calm, confident, in control, and in good spirits.

 Movie GMO OMG The documentary explores the systematic corporate takeover and potential loss of humanity’s most precious and ancient inheritance: seeds. Director Jeremy Seifert investigates how loss of seed diversity and corresponding laboratory assisted genetic alteration of food affects his young children, the health of our planet, and freedom of choice everywhere. GMO OMG follows one family’s struggle to live and eat without participating in an unhealthy, unjust, and destructive food system. In GMO OMG, the encroaching darkness of unknown health and environmental risks, chemical toxins, and food monopoly meets with the light of a growing global movement to take back what we have lost. Has the global food system been irrevocably hijacked?

the good life The Magazine of Nature’s Fare Markets  |  3 



Climate Change Reality The Climate Controversy & What You Can Do The Facts Statistics show that 9 out of the 10 warmest years on record occurred in the last 12 years. Greenhouse gasses like carbon, methane, and ozone become trapped inside the earth’s atmosphere and cause the planet’s temperature to rise. 90 million tons of greenhouse gas pollution are released into the atmosphere each day. 4 | January/February 2014

The Scientists The facts surrounding climate change are frightening. Scientists from around the globe agree that global warming does indeed exist and that humans are the cause for the intensifying temperatures. There is no shortage of research that shows that our planet is undergoing many changes as the result of higher concentrations of greenhouse gasses. Much

of this research comes from well known and respected institutions like Harvard University and NASA. With support from such learned individuals and establishments it’s difficult to fathom that some people are still trying to convince the world that climate change is a myth. Using doubt to undermine climate scientists, these naysayers insist that the science surrounding global warming is unsettled and

that more conclusive research is needed to prove that the higher temperatures are a result of human action. Who are these climate change deniers? They are the creators and the users of dirty energy. They are the coal burners and the methane emitters and they are working hard to debunk the science surrounding climate change. The Deniers and the Evidence Working with firms like the Marshall Institute, famous for its collaboration with “Big Tobacco”, petroleum companies create fake science to convince the public that there is no climate change and that the warming temperatures are a natural evolution of the planet rather than the effects of burning fossil fuels. Skeptical Science, an organization run by John Cook, Climate Communication Fellow for the Global Change Institute at the University of Queensland, has made it its goal to explain what peer reviewed science has to say about climate change. For the purpose of full disclosure, Cook is not a climate scientist and therefore does not contribute personal research to the peer reviewed studies. Based on the existing scientific research, Skeptical Science has found that 97% of scientists agree climate change is the result of human activities. Further to that, the Academies of Science from 19 countries have also come to the conclusion that global warming can be attributed to human behaviour. In efforts to discredit the research surrounding climate change, a number of myths have been created, including that which states the temperature readings are unreliable. A common allegation is that many weather stations are located in positions which are influenced by roads, exhaust systems, or rooftops. To counter this accusation, Skeptical Science underlies the importance of realizing that climate change temperature readings are based on patterns not individual recordings. Over time, the measurements show the overall temperature around these weather stations is increasing. Not only that, but further research has shown that any error that could be attributed to the poor location of weather stations is not significant enough to have any outcome on overall findings. However, it is claims like this that create enough doubt in people’s minds to keep them from making a change. Costs of Climate Change Rising temperatures cause rising costs. Unpredictable weather systems in the last 10 years have created massive damages and cost much more than taxpayer dollars. They have also cost many people their homes, their livelihoods, or their loved ones. Superstorm Sandy created over 65 billion dollars in damage. Typhoon Haiyan is responsible for the deaths of over 5,200 people in the Philippines, and the twister that hit Mid Western United States in November destroyed over 400 homes. Make a Difference It may seem impossible to make a difference as an individual, but even one singular voice can effect change. Share the real facts about climate change and inspire others to do the same. If we all channel our inner David, we can come together to emerge victorious against global warming’s Goliath. 

Top 10 Global Warming & Climate Change Myths Climate Myth

What the Science Says


Climate has changed before

Climate reacts to whatever forces it to change at the time; humans are now the dominant force.


It’s the sun

In the last 35 years of global warming, sun and climate have been going in opposite directions


It’s not bad

Negative impacts of global warming on agriculture, health & environment far outweigh any positives.


There’s no consensus

97% of climate experts agree humans are causing global warming.


It’s cooling

The last decade 2000– 2009 was the hottest on record.


Models are unreliable

Models successfully reproduce temperatures since 1900 globally, by land, in the air and the ocean.


The temperature record is unreliable

The warming trend is the same in rural and urban areas, measured by thermometers and satellites.


Animals and plants can adapt

Global warming will cause mass extinctions of species that cannot adapt on short time scales.


It hasn’t warmed since 1998

For global records, 2010 is the hottest year on record, tied with 2005.


Antarctica is gaining ice

Satellites measure Antarctica losing land ice at an accelerating rate.

Source: Check out their comprehensive list of 174 myths with detailed answers based on peer reviewed scientific literature.

the good life The Magazine of Nature’s Fare Markets  |  5 



Mental Focus Regain Control Over Your Bad Habits brush our teeth each morning. Our mouths are clean and taste fresh. In this example, the feeling of reward creates a positive habit. Habits give us a feeling of reward after completion, which is caused by dopamine, a hormone that is released by our brains after we do something that makes us feel good. Dopamine makes it even harder to break a habit because our brains are, in essence, hard-wired to perform. We intuitively react to the stimuli, are rewarded with a blast of dopamine, and the habit perseveres.

Everyone knows how hard it is to break a habit, whether it is biting your nails or regularly indulging in dessert. Habits are actions that are born out of repetition, which is one of the reasons why they are so hard to break. How do habits form? Our brains become accustomed to doing something in a specific way that when the brain perceives a trigger for a particular habit it springs into action. The trigger could be a feeling like stress or anxiety, or it could be an event, like finishing dinner. Habits provide humans with an advantage because they allow us to complete an act without giving it much thought. In this way, other 6 | January/February 2014

parts of our brains become free to do different things. Think about the last time you drove home from work. Was the route the same one that you have driven a thousand other times? As your brain is familiar with the trip, you are able to zone out and think of other things, such as your TV watching schedule for the night. The part of the brain that is responsible for this type of habitual action is called the basal ganglia. It is essentially our “auto pilot” function. It takes control so that our brains don’t have to process each and every tiny thought that comes up throughout the day. Often we will experience feelings of pleasure or satisfaction when we are acting out our habit. For example, we feel good after we

Although it may seem like the chances of breaking a bad habit are pretty bleak, there is hope. According to Dr. Roy Beaumesiter, a psychologist at Florida State University, humans are better than any other animal at changing their behaviour in order to achieve long term goals and benefits. Dr. Beaumeister relates controlling bad habits to strengthening a muscle. In order to break the habit we need to exercise our control on a regular basis. Research shows that, on average, it takes 66 days to form a habit. Based on the amount of time needed to create the action, it’s not surprising that breaking a habit takes serious commitment. Increase Awareness The first step in freeing yourself from a bad habit is to become more mindful of yourself and your habits. If you have a tendency to slouch when you sit at your desk, the first thing you can do is become aware of your posture. By staying more present in the moment and reconnecting with your body you can remind yourself to straighten your spine. Building your self-awareness is also connected to will power and motivation. Likely you will feel good about correcting your bad posture, and that positive feeling will lead to increased discipline in the future.



Memory Support

lion’s mane Improves cognitive function Better memory Healthier nerves and blood Improves digestion


Create Obstacles & Replace Behaviour Shawn Achor, author of the book Happiness Advantage, suggests putting obstacles in the way of your bad habit. If you have great intentions of going to the gym after work, but you never make it out of the house after grabbing your gear, try taking your gym clothes to work with you. Avoid the temptation to go home and sit on the couch by going directly to the gym. If you know that you are often tired after a long day, try to incorporate a work out routine into your lunch break. Another suggestion Achor makes is to replace bad habits with positive behaviours. Perhaps on your drive to the gym you play a song that pumps you up. Motivating yourself makes the gym a positive experience, rather than one that you must suffer through. Achor also recommends keeping mindful of how we talk to ourselves. Many people are guilty of being overly self-critical. Each time you begin to say something negative, stop and replace that sentence with a positive thought.

Changing Language & Changing Mindset Changing your habits is really about changing mindset. A study published in the Journal of Consumer Research demonstrates this claim. The study featured 120 students split into two groups. The first were told to use the words “I can’t” when tempted to indulge in a certain habit. The second group was given the same instructions however the words were changed to “I don’t.” The students were then asked to complete a short questionnaire and on the way out of the room were offered a chocolate bar or a healthy energy bar. Of the “can’t” group participants, 64% took the chocolate bar. Of the “don’t group” only 36% indulged in the sugary snack. To further corroborate their findings, researchers conducted a similar study with 30 women. They broke the women up into three groups, and asked them to complete some type of physical exercise every day for 10 days. The first group was told to use the word “no” when it came to missing their exercise. The second were told to use the word “can’t” and the third to use the word “don’t.” For example, the

women in the third group would say “I don’t miss any workouts.” At the end of the 10 days, three had exercised every day from the first group. In the second group, only one woman exercised each day and in the third group, eight women of the ten women had stuck to the original goal. The two studies show that using the word “can’t” speaks of limitations and restrictions, whereas the word “don’t” gives power and choice. While it may not make a difference immediately, making changes as small as picking different phrases will have a big impact over time. So, if your goal is to improve your attitude or to improve your health, than take a minute to become more aware of your bad habits. What triggers your desire to speak poorly about other people or to skip out on the gym? Create obstacles for those habits and in doing so, come up with positive routines that make you feel better about yourself. By encouraging greater self awareness, you will be able to determine the feelings or events that trigger your bad habits, and by doing so, you can begin to replace the bad with the good. 

the good life The Magazine of Nature’s Fare Markets  |  9 



Cardiovascular Health Nutritional Supplements


orking together, the heart and blood vessels comprise the entire cardiovascular system (CVS). The heart is an amazing organ, better than any mechanical pump ever designed. Its work starts before we are born and continues to the end of our days. The blood vessels are intricately designed vessels that are responsible for delivering nutrients and carrying away toxins from every cell of the body. Proper exercise and nutrition are key components in keeping the CVS functioning properly. Unfortunately, in today’s day and age we seem to get little of both. In the case of nutrition, our over-processed foods contain little of the nutrients that our forefathers obtained from their diet. This leads to problems for our CVS. What are CVS problems caused by? Firstly, the plaque formation that results from excess deposits of fat, calcium, and proteins, eventually hardens the arteries. This causes a loss of elasticity of vessels, which in turn causes high blood pressure and rupturing of vessels. Think of an in-flexible pipe compared to a flexible one. Secondly, the single layer of endothelial cells that line all our vessels are highly sensitive and prone to damage from toxins such as solvents, alcohol, fumes, cigarette smoking and others which create free radicals that wreak havoc on our CVS. Finally, high blood pressure itself causes damage to the blood vessels. How can we prevent these complications? There are several nutrients that are protective for the CVS. Ortho Heart is a comprehensive formula that contains several of heart healthy ingredients. This product is specifically designed to help maintain normal blood pressure. It utilizes unique and exciting ingredients that have been clinically tested and which function in a synergistic manner. The first ingredient is green coffee bean extract which is standardized for the active component called chlorogenic acid (CGA). Studies show that 400mg of CGA can significantly

reduce blood pressure. The other ingredient is l-theanine which is naturally extracted from green tea, unlike so many which are chemically synthesized. L-theanine is a natural relaxant and stress reducer; it works more on helping one to cope with stress which is a known contributor to high blood pressure. The third active ingredients are nitrates, which are abundantly found in leafy green vegetables and beetroot, and which have been shown to quickly reduce blood pressure by dilating the blood vessels. Finally, hibiscus sabdariffa is also included; this is an herb which has gained increasing attention for reducing blood pressure by acting as a diuretic, as well as by inhibiting Angiotensin Converting Enzyme (ACE) which is a classical mechanism of action of many of the pharmaceuticals. Another product for supporting CVS health is Cardio NOx; a product utilizing the ability of natural nitrates to dilate blood vessels in combination with CoQ10. An additional advantage that nitrates offer is their ability to improve the bioavailability of CoQ10 by delivering more CoQ10 to active sites like the heart tissue! Recent research indicates that curcumin is also highly beneficial for a healthy heart, especially in protecting the heart muscle against damage by free radicals. AOR’s CurcuVIVA contains a highly bioavailable form of curcumin, LongvidaŽ curcumin, that is licensed from the University College in Los Angeles (UCLA).

Dr. Traj Nibber is the Director of AOR, he has a degree in Pharmacy, a Masters in Toxicology and a PhD in Pathology. Dr. Nibber founded AOR to clear the misdirection prevalent in the nutraceutical world, and provide people with highly effective, research-backed and innovative products.

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Promo runs Jan 9–Feb 5

Nature’s Fare Markets presents

Dr. Davis Speaking Tour: Wheat Belly Live Penticton, Jan 20 Kamloops, Jan 22

Kelowna, Jan 21 Vernon, Jan 23

$40 for tickets + info

Applicable products: NutraSea 200 ml Lemon, NutraSea 200 ml Mango, NutraSea+D 200 ml, NutraSea 2x Concentrated 60 count, NutraSea +D 2x Concentrated 60 count.

Tales from the Farm



Rabbit River Farms free range hens forage for food

Photo: Megan Voigt/Hint of Vanilla Blog

History Rabbit River Farms is a family run business operated in Richmond, BC. Founded in the 90’s by Steve and Lynn Easterbrook, Rabbit River Farms became the first certified organic egg producer in Canada. Although there are many standards and regulations now in place that govern the organic egg industry, at the time the Easterbrook’s began there was little legislation. Organic standards were not clearly defined and there were many obstacles that faced the brand new business. However, they persevered and aided in setting the bar for what an organic egg farmer should be.

Industry Action As founders of the industry, the Easterbrook’s became very involved in creating regulations for organic egg production. Steve helped to write the first Canadian Organic Egg Production standards, which have since been adopted by the Certified Organic Association of BC. As Rabbit River Farms grew, it came under the radar of the Egg Marketing Board of BC, which audited the farm to check on egg quotas. The officer was extremely impressed by the cage free style of farming. With much convincing by Steve, the Egg Marketing Board finally accepted different quotas for organic, cage free and speciality egg production, which opened the market for smaller, family run farms. In recognition of Steve’s efforts he was presented with the BC Ethics in Action Award in 2010.

Steve Easterbook’s passion for animals began when he was child. Growing up, he lived in a neighbourhood that included cage free chicken coops and organic home gardens. Humane treatment of animals and a preference for organic farming were values that were instilled in him as a result. Shortly after purchasing their plot of farm land on BC’s coast, the Easterbrook’s had an epiphany. Consumer demand for organic was steadily increasing and there was serious lack of organic egg producers. Taking Steve’s knowledge from his childhood, they created Rabbit River Farms. Their first flock consisted of 260 organic free range chickens. Although not without struggle, the farm began to take shape as a prosperous business.

Organic, Free Run and Free Range Consumers often want to know the difference between organic, free run, and free range eggs. At Rabbit River Farms, organic chickens are free to run on certified organic pasture and are fed certified organic feed that is free from genetically modified organisms. Hens are given access to nest boxes and natural roosts and are completely cage free both inside and outside the barn. Free range hens are treated the same as certified organic hens, however the pasture and their food is not certified organic. These hens are non-medicated and are not given antibiotics. Finally, free run eggs are from hens that are free to roam inside a barn but not on outside pasture. They are given improved living conditions and are never in cages.

Photo: Vancouver Humane Society

Steve Easterbrook

SPCA Certified Rabbit River Farms was the very first SPCA Certified Farm in Canada. SPCA certification creates standards that all participating farms must meet. These standards ensure that animals are treated humanely and that their welfare is maintained at all times. Assessments are conducted by trained inspectors that must then be verified by an independent third party. Standards are based on the Five Freedoms of Animal Welfare, freedom from hunger and thirst, freedom from pain, injury and disease, freedom from distress, freedom from discomfort, and freedom to express behaviours that promote well being. All certified farms must ensure that their livestock are provided these freedoms. Partnership Today, Rabbit River Farms has grown from a 260 bird flock to a farm with thousands of birds, but it still maintains its rigorous standards of animal welfare and humane care. Nature’s Fare Markets sells Rabbit River Farms organic and free range eggs. In addition, Nature’s Finest Organic Eggs are produced using Rabbit River Farms organic eggs. 

the good life The Magazine of Nature’s Fare Markets  |  13 



What we’re eating

Almonds One of the great things about almonds is Head Chef, Natu they just re’s Fare Markets add a nice bit of texture to your favourite recipes. Try adding some to the top of your soup or salad for a whole new dimension of flavour and crunchy satisfaction…

Nick Johnston

Almonds are native to the Mediterranean and Middle East. The word almond comes from the French word almande and the Latin word amandula. Almonds were eventually brought to Northern Africa, Northern Europe, and North America. California is the only place in North America where almonds are grown commercially. The Nonpareil almond is the most desired of all California almond varieties. It has a sweet, mild flavour and is ideal for snacking, blanching, or using in baking. The Carmel is similar to the Nonpareil, however it doesn’t have the same level of quality and as a result is slightly less expensive. While still tasty for snacking, the Monterey almond is better for blanching and using in cooking, or for products like almond four or almond milk.

Did you know? • The United States is the world’s largest producer of almonds, harvesting almost 80% of the world’s supply. Greece, Turkey, and Spain make up the difference. • California grows 25 different varieties of almonds. • Spain is best for known for its Marcona almond. Nicknamed the “Queen of Almonds” the Marcona is shorter and plumper than California almonds with a sweeter, moister, and softer flavour.

14 | January/February 2014

Almonds are an amazing source of nutrients. In the past, almonds had earned a bad rap due to their fat content. Now we know that almonds contain 13 grams of mono and polyunsaturated fats, which are the types of fat that have been shown to reduce cholesterol and lower the risks of heart disease. That same ounce also provides three and half grams of fibre and six grams of plant based protein. Along with leafy greens, almonds are good sources of non-dairy calcium. One ounce contains eight percent of the daily recommended intake of calcium. Perhaps the best nutrient found in almonds is vitamin E. This is because there are very few sources of vitamin E that occur naturally in food, and very few people get even half of their daily E allowance. Vitamin E is a powerful antioxidant that can neutralize free radicals, those altered cells that can cause cancer or heart disease. One ounce of almonds contains a similar amount of polyphenols (antioxidants) as one cup of green tea or ½ cup of steamed broccoli.

Buy It

Almonds need between 180 and 240 days to become mature and are typically harvested from early August until late September. The nuts are shaken off the trees and left on the ground to dry. After the nuts reach less than six percent moisture they are taken to a huller/sheller machine which removes their thick outer shell. Once completed, the nuts are ready for packaging. Always choose organic and raw when possible. You’ll find almonds shelled with skins and blanched with no skins. If you find them in the shell, shake it. If it rattles a lot, chances are it’s aging and shrinking. For freshest flavour, purchase whole almonds and chop or slice them before each use. Aged almonds will turn rancid. To check for rancidity, slice the almond in half and look for a solid white texture throughout. If it is yellowish or has a honeycomb texture, it is way past its prime and should be discarded.

Prep It

As with any ingredient, how you purchase it will depend on how you prepare it. Almonds can be purchased in a variety of ways like slivered, sliced, ground into flour, pressed into a non-dairy milk, and even green and unripe. Each of these formats will generally be used in a different style of cooking. I would buy slivered almonds for a dessert like fruit crisp or for a salad, and I would buy whole almonds just to snack on. One thing that I find is important with almonds, or any nut for that matter, is soaking them before using. Soaking will soften them slightly and make the flavour slightly more palatable. It will also remove any possible contaminants, such as dust, residues and tannins. If you want to remove the skin of the almond, the soaking will help.

Pair It

Almonds are one of the most versatile nuts available because they are available in so many forms. The nuts are used extensively in both Thai and Latin cuisine. Almond flour has become an essential in most Italian kitchens for baked goods and green almonds are a delicacy and found in many gourmet kitchens. Furthermore, many households are now using almond milk instead of traditional cow milk. Because almonds have such a neutral earthy flavour they can be used with many other ingredients. They can be spiced up with chipotle peppers for snacking, or candied with honey and balsamic vinegar. I recently made an almond and dried cranberry salsa to top a goat cheese and apple stuffed chicken.

Cook It

How your almonds will be cooked really depends on what you’re making. Roasting whole almonds with sea salt is a classic. Adding almonds into a soup to give thickness and body has recently become one of my favourite cooking methods. Using both almond flour and almond milk in many baked goods is becoming more and more popular in today’s kitchen. 

Gluten Free Chocolate Almond Brownies 2 cups Bob’s Red Mill almond flour

Mix flour, salt, and baking soda together in large bowl.

½ tsp salt

½ tsp, baking soda

8 oz chocolate 100% cocoa is best

1 cup dates pitted and chopped

6 eggs lightly beaten

1 cup + 1 tbsp coconut oil

1 tsp evaporated cane sugar

1/2 cup almonds slivered

Blend chocolate, dates, eggs, 1 cup coconut oil, and sugar together in a food processor. Add to the flour mixture and mix well. Add slivered almonds and blend. Grease a 8"x16" pan with remaining 1 tbsp coconut oil. Pour in batter and bake at 350° F for 20–25 minutes until an inserted toothpick comes out clean. Let cool for 1 hour before slicing and serving.

use We choose to ever organic when e possible becaus it’s better for or ts you and supp a sustainable and environment community.

the good life The Magazine of Nature’s Fare Markets  |  15 

Ask the Nature’s Fare Nutritionist



Unlock the Power of Fermented Foods! Lisa Kilgour, rhn is Nature’s Fare Markets’ very own Registered Holistic Nutritionist. She is Board Certified in Practical Holistic Nutrition and provides one-on-one consultations and speaks for select vendors in our stores. Come in and speak to BC’s favourite nutritionist. fermented food or two that is prized in their culture, and it makes up about 30% of their overall diet. Yet, in North America, we rarely consume fermented foods. We even cheat and use vinegar to make saurkraut and pickles to speed up the process. I believe our digestive power is weakening partially through this missing staple in a healthy diet. What are fermented foods? You’ll find delicious fermented foods everywhere in the world; let’s look at a few that are available at Nature’s Fare Markets today:

Gas, bloating, food allergies.… Why are so many of us dealing with digestive issues today? Why are the rates of seasonal and food allergies increasing in children? Could it be the amount of processed food in our diet? GMO foods? Antibiotics? I think there are many causes and we can’t point our finger at only one… but there is one that I feel is being forgotten and neglected, and it’s an issue I see everyday with my clients. What is that? Well, it’s the role of our gut bacteria in our overall health. We are 90% bacteria and the good bacteria in our gut helps to digest food (like lactose in milk), create vitamins (like vitamin K2), helps to fuel our metabolism, and it helps to educate our immune system and reduce inflammation. What’s wrong? The problem is, for most of us we don’t have enough good bacteria in our gut and this

imbalance can be an underlying problem in chronic inflammation and chronic digestive issues. Research has found that just one round of antibiotics can radically change the balance of bacteria in our gut. Just one! Probiotics Many of us take probiotic supplements on a regular basis, and this a key step in strengthening your gut bacteria. I like multi-strain, human-strain probiotics that contain a balance of acidophilus and bifido bacteria. But adding more beneficial bacteria to our body is only one step; we also need to look at what we’re feeding this bacteria. Good Food for Good Bacteria While unhelpful, “bad” bacteria thrive on processed sugar and starches, our good bacteria has a particular taste for fermented foods. Traditionally, fermented foods were a staple in our diet. Every traditional diet has a

Sauerkraut A delicious fermented cabbage, with a lovely sour flavour. Look for unpasteurized sauerkraut that doesn’t contain any vinegar. Kombucha An easy drinking, fruity fermented tea. It’s a wonderful digestive tonic and my favourite drink while travelling. Yogurt This is a very recognizable fermented food, but many versions of yogurt on the market today aren’t quite what our gut bacteria would like. Look for unsweetened yogurt with “unhomogenized whole milk” and “active bacterial cultures” in the ingredients. Sourdough Bread Wheat needs to be fermented to be properly digested, and many with mild wheat sensitivities are able to digest and enjoy sourdough bread. Look for “sourdough culture” and NO yeast in the ingredients.

Try adding one serving of fermented food to your diet every day to strengthen and heal your digestive system. Enjoy! 

the good life The Magazine of Nature’s Fare Markets  |  17 



Fit tip

Ready… Set… SHRED! Tommy Europe is a published author, speaker, TV host and master trainer. He is well known for his motivating, no excuses training approach. He has combined his 24 years in the fitness industry with his 11 years as a professional football player to develop his SHRED Training Philosophy. Find out more at

The Plan The first thing that you need is a PLAN. You need to write it down and analyse it like you would your hotel bill at “checkout” time. If you don’t have a plan, then you have very little chance of success when it comes to improving your health and fitness. The first phase of your plan will require you to mentally make the decision of what you are going to do, how you are going to do it, and who you are going to do it with. This will prepare you for anything that happens in times of struggle, plateau or doubt, to push you over the hump. Celebrate The second phase of your plan is celebrating the “little victories” – whether it’s losing a few pounds or inches, completing an event, beating your time in a run, or simply making healthier choices. Little victories will eventually win the war, and they will propel you to higher highs with a solid “I CAN” attitude. A wise man once said, “If you’re not getting better, you’re getting worse,” so why not always aim to get better? Be Flexible Every successful plan has an exit strategy, so when you set up your plan, make sure that you account for “life”, as we all have busy periods with work or family. Plan around it, and always MAKE time for yourself, as YOU are your most important priority.

It’s a brand new year, which means that you need to have some new goals to work towards throughout the year. I love to call January the “reset” month, because enthusiasm for health and fitness is at an all-time high, and the anticipation to get things started sends out a

18 | January/February 2014

vibe like a “caged bull stuck in a box.” So how does all this enthusiasm suddenly go to mud, as the weeks and months pass by? I’m going to share three ways that you can avoid the “resolution baby” crash, and “high step” your way to success in 2014.

It doesn’t matter what your goal is, just apply these elements when putting your plan together, and you will increase your chances of success, and have fun along the way. If you have a program that you will be using, or a trainer that you will be working with, then that’s awesome. If you don’t know where to turn, then I have several plans that can get you where you want to be, all you have to do is set the plan into ACTION, and get started! May the SHRED be with you! 

Sports Nutrition

The Power of Plant-Based Foods for Athletes Athletes don’t just eat food, they use it. People who exercise regularly break down cellular tissue with every workout. What you eat provides the nutrients that are the foundation of cellular regeneration. Give your body the highest quality building materials you can, and your body will use them to rebuild the strongest version of you possible. The high net-gain nutrition abundant in plant-based whole foods and supplements are the best construction materials for building strong muscles. An alkaline-forming diet— generally one with an abundance of fruits and vegetables, adequate omega-3s and reduced saturated and trans fats—can be a powerful tool to support bone health and lower inflammation which is why plant-based nutrition is so important for athletes . When you nourish your body is equally as important as what you nourish your body with. Every workout has three distinct stages: before, during, and after. Nutritional timing—which macronutrients (fat, carbohydrates, and protein) you consume when—can make or break your performance.

Brendan Brazier, former professional Ironman triathlete and author of the bestselling Thrive series of books


Get in the zone with energy to burn. Fueling before even starting your workout is essential to make effective use of exercise. Pre-workout fuel should provide immediate and sustained energy. Aim to consume simple carbohydrates in the 20 minutes before a workout.


Push harder, last longer, take it to the next level. Mid-workout fuel and electrolyte-enhanced hydration can help you go the distance. Simple carbohydrates are the primary source of cleanburning, easily digestible fuel during exercise.


Recharge and repair so you can do it all again, sooner.

Formulated by Brendan Brazier— Vega Sport is the first, complete, all-natural, plant-based sport performance system specifically developed to help athletes perform at their best, without dairy, gluten or soy. Each Vega Sport product is formulated so its ingredients work in synergy within the individual product—and across the system as a whole—for maximum impact. Wynn, E. et al. (2010). Positive influence of nutritional alkalinity on bone health. Proceedings of the Nutrition Society. 69, 166-173. 2 Giugliano, D., Ceriello, A., and Esposito, K. (2006). The effects of diet on inflammation. Journal of the American College of Cardiology. 48 (4). 3 Remer,T.,& Manz, F. (1995). Potential renal acid load of foods and its influence on urine pH. Journal of the American Dietetic Association, 95(7), 791-797. 1

Faster recovery allows for you to train again sooner and ultimately make gains faster. Post-workout recovery is not just about consuming protein for building muscle— it’s also critical to replenish muscle glycogen, reduce inflammation, repair soft tissue, and provide immune system support.


Use Vega Sport Sugar-Free Energizer to get you in the zone with energy to burn while enhancing mental performance.

Use Vega Sport Electrolyte Hydrator to replenish electrolytes and keep you hydrated so you can push it harder for longer.

Use Vega Sport Performance Protein as a multi-sourced protein blend to provide your body with BCAAs, glutamine and 25 grams of plant-based protein to build and repair muscles post-exercise.

Vegetarian Supplements for

Healthy Weight Management As the year draws to a close, we reflect on what we’ve done and think about our goals for the next year. For many of us, that includes better health and getting a handle on managing our weight. In addition to the usual plans to hit the gym and clean up your diet, you can also kick start your program with these healthy weight management supplements from Genesis Today.

Garcinia Cambogia

dishes and to make meals more “filling” and satisfying.


Garcinia Cambogia is a small, pumpkin-shaped fruit that grows in Indonesia, India, Southeast Asia and West and Central Africa. Also known as tamarind, it has been used for generations in many traditional

Genesis Today’s Garcinia Cambogia contains 800 mg of Garcinia Cambogia extract per serving from naturally-harvested fruit. We’ve also standardized our supplement to contain 60% Hydroxycitric Acid (HCA), a natural compound found in the rind of the Garcinia Cambogia fruit believed to support healthy weight management.


The Mood Booster An important component of healthy weight management is staying positive and motivated. One way to give your mood a boost is with Saffron. Used for thousands of years in Indian cooking and traditional practices, this ancient, exotic spice contains safranal and crocin, two compounds believed to support a positive mood.

Green Coffee Bean Genesis Today’s Green Coffee Bean is made from premium, raw, unroasted green coffee beans and contains 800 mg of Green Coffee Bean extract per serving. It is standardized to contain over 45% Chlorogenic Acids to help keep your healthy weight management goals on track.

Ashley Welch, CN

Genesis Today’s Ashley Welch has had a massive impact on the health and wellness movement. She is a certified nutritionist and specializes in both women and children’s health. Ashley is the creator of the Los Angeles Hot Mama Active Club where she has been able to put her passion for women’s health into action by helping mothers regain and maintain themselves both physically and emotionally through a combination of fitness and diet.

There’s no doubt that healthy weight management can feel like an uphill battle. Combined with exercise and a healthy diet, this trio of supplements can give you the support you need to help you reach your goals. • 1-800-916-6642

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The Multivitamin Debate

The release of an editorial in the Annals of Internal Medicine has created much controversy over the efficacy and safety of multivitamin supplements. Provocatively titled, “Enough is Enough: Stop Wasting Money on Vitamin and Mineral Supplements”, the editorial was written by five medical doctors and cited three separate studies centred on multivitamins effectiveness in reducing risks of major health concerns like cardiovascular disease and stroke. According to Statistics Canada, 40% of adult Canadians take some sort of vitamin or mineral supplement. The authors of the editorial claim that these people are wasting their money on pills that have little to no effect on

overall health and could actually be causing more harm than good. What are multivitamins for? Multivitamins have long been regarded as a fast, efficient way to bridge gaps between diet and nutrient requirements. Made up of a variety of vitamins and minerals, multivitamins are found in many different formulations. Some are made specifically for women, some for men, while others have combinations that are specifically designed for individuals exposed to high stress levels. It’s important to recognize that multivitamins are not intended to be a substitute for a healthy diet. Their purpose is to ensure that nutrients that are

difficult to obtain through diet, or that may be lacking despite a healthy diet, are made available to the body. For example, vitamin E is a necessary nutrient that is found in only a select few foods like nuts and leafy greens. An essential nutrient for the body, vitamin E is used to prevent cell damage from free radicals and has been shown to help protect against prostate cancer and Alzheimer’s disease. It’s easy to see how some people may not get enough vitamin E from diet alone, as it’s safe to assume that not every meal will be made up of foods like nuts or leafy greens. Dr. Andrew Weil, medical doctor and naturopath, who received his medical degree and undergraduate

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degree from Harvard University, had this to say about the editorial, “This editorial’s basic premise is flawed. The purpose of multivitamins isn’t to prevent or cure chronic disease by themselves. The purpose is to correct suboptimal blood levels of nutrients. That offers a range of benefits. There are studies that show advantages in terms of lowering disease risk, but even if you choose to ignore those – as these authors did – benefits in terms of improved overall health and well-being are, I believe, undeniable.” Dr. Edgar Miller, one of the five authors of the editorial, advises people to simply eat healthier rather than waste their money on vitamin and mineral supplements. What Dr. Miller fails to see is that not all people are able to consistently gain all necessary nutrients from diet alone. Many women tend to have a diet low in iron. Found mainly in red meat, most doctors would recommend women incorporate an iron supplement into their routine rather than increase their intake of red meat. High in saturated fats, eating more red meat would likely have negative effects on the body, like higher cholesterol levels for example, which could be very easily avoided by simply including a multivitamin with iron into daily diet. Health Benefit or Danger The editorial leaves out some key pieces of information. While it harps on the fact that multivitamins showed no impact on lessening the risks of cardiovascular disease or cognitive decline, it fails to mention that those individuals who took a multivitamin every day for the course of the study had a decreased risk of cataracts and cancer compared to those individuals who were given the placebo. 22 | January/February 2014

The editorial goes on to warn of the dangers Missing Details that taking a multivitamin may pose. One of “Enough is Enough” does its very best to the studies cited in the journal makes mendiscredit the use of vitamins and supplements tion of increased risk of prostate cancer as a and multivitamins in particular but continues result of taking vitamin E on a regular basis. to leave severe gaps in the information. The This may come across as strange based on type of multivitamin used during the study the fact that researchers encourage men to is never mentioned. There is such a variation take vitamin E to reduce their prostate cancer between the types of vitamins on the market risk. Published in the Journal of the American that to not mention the quality of multivitaMedicine Association and cited in the aforemen- min used provides a serious disservice to readtioned editorial, the SELECT study stated that ers of the editorial. High quality vitamins can taking vitamin E can increase risk of prostate be distinguished by their use of whole food nucancer. Unfortunately, the study gives no furtrient sources. The best vitamins are extremely ther details and does not elaborate on the limi- bio-available and can easily be absorbed during tations of the research. First, there are eight digestion. Lesser quality options will likely not forms of vitamin E; however the SELECT study be properly digested and the result is that the only used alpha-tocopherol. Interestingly, majority of the nutrients are excreted in the previous studies have already shown that urine. It’s obvious that in order to see posialpha-tocopherol is ineffective at reducing tive results, the nutrients must be able to be prostate risk, and that to be effective it must absorbed properly. be combined with another form of vitamin E, gamma-tocopherol. Furthermore, a 1994 study The release of this editorial is a classic example has shown that taking large amounts of alpha- of producing only selective information. The editorial quotes only certain components of tocopherol will actually rob cells of gamma-tocopherol, which could explain why the SELECT previous studies and does not include any of the positive results that were discovered. It study resulted in an increased risk of prostate also fails to mention an incredibly important cancer, as gamma-tocopherol is the form of piece of information about the type of vitamin vitamin E that protects the prostate. Editorial E used in the SELECT study. If nothing else, author Miller, who is currently on staff at this editorial demonstrates that concerned Johns Hopkins School of Public Health, also individuals are wise to do their own research failed to note that a study conducted at his rather than simply rely on the opinions of a place of employment, Johns Hopkins, previous select few. There are substantial amounts of to the SELECT study, revealed that gammaevidence that support the use of multivitatocopherol is effective at reducing prostate mins and vitamins and supplements in general, cancer risk. Making such blanket claims about and to hastily “throw the baby out with the vitamin E and its effect on prostate cancer is bath water” could in fact cause harm to one’s a misrepresentation of the evidence and is a health and wellbeing.  scare tactic that misleads many men who are using vitamin E as an effective preventative measure against prostate cancer.

Staff Profile What is your role at Nature’s Fare?  

has working at Nature’s Fare changed your life?

Produce Manager, Vernon

Working in the natural health industry has opened my eyes to the things we are led to believe. I am glad I can help my family to live a healthier life.

How long have you worked at Nature’s Fare?

Three years and counting.

What Was your reason for joining the Nature’s

I truly believe in organic foods and clean living — this company epitomizes both!

Fare team?  

Jenny Bo ssler

What is your favourite food at The Apple Bistro? 

What is your greatest personal achievement?

A lady and all of her grandkids said to tell my mom she raised a nice girl after I let them exit the trolley all together so no one would get lost. Giggling kids, wagging dog tails, other people’s laughter, and Pauly Shore.

Supersonic Juice with garlic and extra ginger. Probiotics Organic means being true to nature, and Everybody love everybody. how food is supposed to be.

What is your favourite Supplement? 

What Makes you smile?

What is the piece of advice you would like to give the world?

What does organic mean to you?

Nature’s Fare Markets Update Nature’s Fare Book Club


Did you know members get all book club reads The Langley School District Foundation presented at 50% off plus other great benefits? Check inNature’s Fare Markets Langley with this award, store or sign up for the book club e-newsletter recognising their commitment to the school and to find out when local club meetings are. Join community by donating money and food for the us every two months as we discuss the Reading Langley Senior Secondary School Lunch Program. Guide Questions over some coffee and snacks. Members can also enter for the grand prize draw, so sign up today! Congratulations Nature’s Fare Markets Langley!

New Program in Langley The Apple Bistro Try these new seasonal items this winter.

LangLey Senior Secondary

SchooL Lunch Program

•  Turkey Millet Loaf •  Roasted Yam & Spiced Nut Salad •  Nutty Date Raw Cheesecake

Contributions We are very proud of our contributions to the community. • We have donated over $95,000 to the SPCA, Children’s Wish Foundation, Salvation Army, Food Bank, WW F, Food Action Society, Prop 37, Caravan Farm Theatre, BC Organic Growers Association, Canadian Organic Trade Association, Green Peace, Vernon Light a Bulb Foundation, Unplug and Play, and more in the past year. We are also committed to donate $250 per month to the Langley Senior Secondary School Lunch Program. • Our Save-a-Bag Campaign has raised $21,170.63 for the Food Bank and $7,827.36 for the Sierra Club as of the end of November 2013. Our Langley store has raised $60.75 so far for the Langley School District Foundation as of the end of November 2013.

This November, we started a new initative at Nature’s Fare Markets Langley to help run the Langley Senior Secondary School Lunch Program. Langley Senior Secondary has a Big Need • 17% of the students rely on the free Lunch Program for their daily meal. • The school uses up much of their funds to run the Lunch Program and has little left over to purchase new books and update technology. We are Committed to Help Nature’s Fare Markets has volunteered to help by giving $250 each month as well as food. Plus, all Save-A-Bag Program donations will now go to fund this Program. Our Langley Customers Can Help Too Donate money by purchasing either a $5 or $10 donation card at our Langley location. Plus, look for the food donation bin to donate food.

the good life The Magazine of Nature’s Fare Markets  |  23 

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Lowest Price Guarantee We will beat any local competitor’s advertised sale price on vitamins and supplements by 10%! Fare Points Reach 50,000 Fare Points ($500 spent in-store on all regular priced merchandise) and receive a 15% Off Reward Coupon to use on all regular priced merchandise on one future visit of your choice. 5% Discount Days* Senior’s Days (60+): Wednesday & Thursday  |  Family & Student Day: Sunday *On regular priced merchandise.

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The Good Life January/February 2014  
The Good Life January/February 2014  

Live “The Good Life,” where family, community, and health come first.