The Good Life January/February 2015

THE The Magazine of

LIFE

Nature’s Fare Markets Live well. Live organic.

January/ February 2015

ST P W ST NG F D! Commit to Zero Waste This year

8

10

15

20

Not All Calories Are Created Equal

7 Steps to Food Freedom

Pantry Makeover

Why Your New Year’s Resolutions Are Failing

THE

contents

LIFE

January/February 2015

Good Feature 4

Stop Wasting Food!

Commit to zero waste this year

15

Good Health 8 Not All Calories Are Created Equal 17

Back to Basics: Supplement Smarts

23 26

Heart Health: Atherosclerosis

Natural Medicine Cabinet

Grapefruit Seed Extract

Good Fitness

20

Fit Tip

Why Your New Year’s Resolutions Are Failing

By: Rachel Doell

Good Nutrition 10

The nature’s Fare Nutritionist

events

7 Steps to Food Freedom

By: Lisa Kilgour, rhn

January

12

What we’re Eating

15

Back to Basics: Pantry Makeover

Beets

+ Recipe: Roasted Beet Gnocchi

In every issue

3 Noteworthy Notions 27 Nature’s Fare Markets Update

February

Ask the Nature’s Fare Nutritionist: Lisa

Ask the Nature’s Fare Nutritionist: Lisa

January 6

Tuesday

Kilgour Vernon

January 8

Thursday

Kelowna

January 22

Thursday

Vernon

January 29

Thursday

Kelowna

February 3 February 5 February 10 February 12 February 17 February 19

Flyer Sale (starts) January 8

Thursday

Movie Screening: “Fed

January 21

Up” Wednesday

All Stores Kamloops: TRU Clock Tower Theatre

Lecture: “It’s

Never Too Late: Healthy Aging” with Dr. Julian Whitaker from Preferred Nutrition January 21 Wednesday Langley Flyer Sale (starts) January 22

Thursday

All Stores

Dates subject to change. See in-store or online for event details.

Tuesday Thursday Tuesday Thursday Tuesday Thursday

Kilgour Vernon Kelowna Kelowna Vernon Kelowna Vernon

Lecture: “Post Holiday Detox for Your Body” with Katolen Yardley from Botanica February 4 Wednesday Kamloops

Flyer Sale (starts) February 5

Thursday

All Stores

Lecture: “Look Fabulous & Feel Great” with Lorna Vanderhaeghe February 19 Thursday Kelowna

Flyer Sale (starts) February 19

Thursday

All Stores

Dates subject to change. See in-store or online for event details. © 2015 Nature’s Fare Markets. The materials in this magazine are suggestions only.

Nature’s Fare Markets does not guarantee results.

2 | January/February 2015 100%

Noteworthy Notions Supplement

Health & Beauty

Lorna Vanderhaeghe ShapeSmart

gÜd body lotion güd is what happens when a few like-minded people decide to make a product that makes other people smile. From the maker of Burt’s Bees, güd lotions are paraben and phthalate free and are not tested on animals. Available in six different scents, güd lotions will make you feel the need to triple-sniff your arm!

SHAPEsmart contains the highest quality green coffee bean extract with a 45–50% concentration of chlorogenic acids, which have been shown to reduce blood glucose after a meal. SHAPEsmart is sugar-free and has a natural lemon iced-tea flavour. You can add SHAPEsmart to cold water for a refreshing drink, to hot water as a soothing tea, or you can simply pour it onto your tongue. SHAPEsmart will reduce the absorption of sugar from the gastrointestinal tract, activate fat metabolism in the liver, lower triglycerides, maintain healthy blood pressure levels, and improve fat mass ratio.

Food Hippie Foods Garden Chips Finally a real veggie chip! Organic, raw, crunchy, and delicious!

Introducing Hippie Garden Chips in three flavours – Snacking Stir Fry, Crunchy Coleslaw, and Roots Medley. A raw, nutrient dense snack made with slices of real organic veggies tossed in a savoury dressing made from nuts and seeds. Certified organic, gluten-free, non-GMO, and vegan. Hippie Foods is a Certified B Corporation.

Book Less is More — by Cecile Andrews & Wanda Urbanska

d club rea

People are afraid and anxious. We’re destroying the planet, undermining happiness, and clinging to an unsustainable economy. Our obsessive pursuit of wealth isn’t working. But there’s another way: less can be more. Throughout history wise people have argued that we need to live more simply – that only by limiting outer wealth can we have inner wealth. Less is More is a compelling collection of essays by people who have been writing about simplicity for decades. They bring us a new vision of less: less stuff, less work, less stress, less debt. A life with less becomes a life of more: more time, more satisfaction, more balance, and more security.

Movie Vegucated Part sociological experiment and part adventure comedy, Vegucated follows three meat-and-cheeseloving New Yorkers who agree to adopt a vegan diet for six weeks.

Lured by tales of weight lost and health regained, they begin to uncover the hidden sides of animal agriculture that make them wonder whether solutions offered in films like Food, Inc. go far enough. This entertaining documentary showcases the rapid and at times comedic evolution of three people who discover they can change the world one bite at a time.

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

GOOD

Feature

Stop Wasting Food!

Commit to zero waste this year Each year, Canadians throw $27 billion into the trash. In a country where one in eight families struggle with hunger, close to half of the food that is produced ends up in the landfill. Food waste is a major problem, and it has serious costs for both our planet and its citizens.

The average Canadian household throws away approximately 215 kg of food each year, an amount worth about $600, but Canadians aren’t the only ones with a waste problem. In the United States, 40% of food produced annually is discarded, and $165 billion worth of good food ends up in the landfill. On a global scale, Food and Agricultural Organization of the United Nations estimates that close to half of all food produced is wasted.

One of the primary reasons for all this waste is consumer attitudes. Expectations of what food should look like are responsible for 4 | January/February 2015

the waste of as much as 30% of all produce intended for retail stores. These”ugly” fruits and vegetables are thrown out before they even hit the shelf because consumers will not purchase them strictly due to their appearance. Unfortunately, household waste accounts for almost half of all wasted food in Canada. A report released by Ontario based Value Chain Management Centre states that waste is “largely a symptom of current processes and attitudes, primarily of abundance and affluence.” The report, aptly named Cut Waste, Grow Profit finds that Canadians are guilty of overbuying, overeating, and generally being ignorant to the amount of food they or their families actually need.

Furthermore, most Canadians are uncertain about what best before dates actually mean and when food is no longer safe to eat.

Retail & Consumer Annual Per Capita Food Wastage 122 kg

fruit & vegetables

6 kg 10 kg 16 kg 18 kg

dairy products

fresh & processed

boneless poultry products boneless red meat products oils, fats, sugars, and syrups

Total annual per capita food waste

172 kg (375 lbs)

Source: Statistics Canada 2009

In developed countries, 222 million tons of food is wasted each year, an amount that is equal to the annual net food production of Sub-Saharan Africa. It is this great waste that

prompted the European Union to declare 2014 the European Year Against Food Waste. Along with consumer waste, food is tossed out at the retail level (11%), during farming (9%), by food service and industry (8%), and as a result of transport and distribution (3%). Citizens of developed countries are quick to throw valuable food in the garbage, without thinking that the poorest people in developing countries spend as much as 80% of their income just trying to purchase the amount of food that we are content with throwing away.

The environmental implications of such enormous waste are many. Rotting food produces greenhouse gases, specifically methane, which, pound for pound, is 20 times more harmful to climate change than carbon dioxide. 20% of Canada’s methane emissions come from rotting food in landfills. In addition to greenhouse gases, throwing out food has deleterious effects on the water supply. Growing, harvesting, and transporting food requires a colossal amount of water. In the US the amount of water wasted by tossed food is as much as 40 trillion litres. That is enough to supply 500 million families for a year. When food is thrown out, resources like water, electricity, and manpower are also wasted.

“Ugly” Produce In response to the European Union’s fight against food waste, one French supermarket decided to reduce its waste by selling less than perfect fruits and vegetables at a discount. The idea was a huge hit with customers buying up all of the bumpy, twisted or otherwise deformed produce. This idea saved heaps of aesthetically-challenged produce from being otherwise discarded.

At Nature’s Fare Markets, we use these somewhat strange-looking fruits and vegetables in our soups and smoothies, because we know they still taste delicious, despite their somewhat unsightly appearance. This way we are able to save loads of great produce from going straight to the trash.

Understanding Best Before Dates Manufacturers are required to put best before dates on all products that have expiration dates of 90 days or less. Contrary to most people’s beliefs, best before dates are related to

product freshness and quality, not safety. Best before dates become irrelevant once the food package is opened. That means that if stored properly, many items will remain safe to eat after the best before date has passed. Canned and packaged goods like crackers and cereals will last long after their best before date provided the packaging is in good condition. As the food ages, it will lose some of its nutritional value, so keep that in mind, and rotate your pantry items using a first-in, first-out system.

Meat products may have “packaged on” dates that tell when the product was packed for sale.

For these items it is best to follow both the packaged on date and the expiration date as spoiled meat can cause serious illness.

Eliminate Your Waste Throwing out perfectly good food is hard on the planet and on your pocketbook. Making a few simple changes to your routine will make the most of the food that you purchase.

1. Make lists before shopping, and plan how you will use items on the list.

Having a list helps you to stay on track and purchase only those items that you know you will eat in the coming days.

2. Keep your fridge and pantry organized.

This will help you easily see what you already have so there is no danger in overbuying any item.

3. Eat your leftovers.

Not only does that take the pressure off you to cook a big meal each day, it also prevents all that good food from going to waste. If you don’t have enough leftovers to feed the whole family, repurpose what’s left into something new. For example, if you only have a little bit of chicken soup left, combine that with additional carrots, celery, and peas and make chicken pot pie.

4. Plan at least three meals per week in advance.

Knowing what you are going to be eating for at least three meals will help to ensure that the food you are buying will actually be eaten, rather than sitting in the refrigerator for weeks before it is thrown out.

Spoiler Alert

Smart Storage Guide for Fruits & Vegetables Knowing how to store fruits and vegetables properly will help eliminate food waste. Remember – not all fruits and vegetables are happy in the fridge.

1. Take produce out of plastic bags.

Leave hearty items in the crisper uncovered. Wrap leafy greens in paper towel or tea towel to protect from mould and keep crisp.

2. Don’t wash produce until you are ready to use it. The residual water may cause it to decompose more quickly.

3. Keep stems on produce until you are ready to use it. Breaking off the stems damages cells and allows mould and other bacteria in and cause rotting.

4. Eat more perishable items first, like raspberries, tomatoes, and bananas.

Save items like potatoes, squash, and apples for later as they have longer shelf lives.

5. Speed up ripening by placing it in a paper bag with a banana. Ripening fruit gives off ethylene gas, which causes other fruits and vegetables to ripen more rapidly.

Fridge Group items according to the speed at which they ripen. Ethylene from a very ripe item can cause other produce to rot.

Crisper Drawer 1 apples, cantaloupes, apricots, honeydew melons Crisper Drawer 2 ripe bananas, cabbages, cucumbers, broccoli, carrots, eggplant, Brussels sprouts, cauliflower, kiwi, leafy greens, peas, squash, parsley, peppers, sweet potato

Counter avocado, unripe bananas, peaches, pears, tomatoes, nectarines, plums

Pantry garlic, onions, potatoes, yams, ginger

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

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Health

Not All Calories Are Created Equal

From a purely physical standpoint, a calorie of sugar is identical to a calorie of protein. Both react in identical ways when exposed to a Bunsen burner flame in a laboratory. And, while it may be true that in a controlled environment, calories are indistinguishable, outside of the lab, calories act very differently when they come into contact with our digestive system.

In November 2014, Nature’s Fare Markets screened the documentary film Fed Up, which discredits the premise that all calories are created equal. According to the experts in the 8 | January/February 2015

film, our bodies react to different types of calories in vastly different ways. For years, we have been told that if we eat fewer calories than we burn in energy we should be able

to maintain a healthy weight. Fed Up looks to debunk that myth by examining how our bodies react to various types of calories.

During the low fat craze of the 1990’s, fat was demonized, and we were encouraged to eat only low fat, or non-fat foods. The trouble was that once all the fat was removed, the resulting product had little to no flavour. Enter sugar. To replace the flavour given by fat, food manufacturers added sugar – and lots of it.

Over time, people eating a low fat diet were still plagued by their extra pounds, and as a generation, we began to notice increasing rates of type two diabetes, heart disease, and childhood obesity.

Fed Up Everything we’ve been told about food and exercise for the past 30 years is dead wrong. Fed Up is an examination of America’s obesity epidemic and the food industry’s role in aggravating it.

It is the film the food industry doesn’t want you to see. From Katie Couric, Laurie David (Oscar winning producer of An Inconvenient Truth) and director Stephanie Soechtig, Fed Up will change the way you eat forever.

There is great misconception around calories and weight management. While many people believe that fat is what causes obesity, there is strong evidence that shows that fat is actually good for us, and it is sugar that we need to regulate. Fat calories, like those that come from fish oil, avocado, olive oil, and nuts actually helps promote weight loss and reduce the risk of heart disease and diabetes.

Dr. David Ludwig, the Director of Obesity at Boston Children’s Hospital, is able to explain this epidemic by breaking down the method that our bodies use to digest certain foods.

Foods made up mostly of carbohydrates, like sugars, breads, and starches cause our blood sugar to spike. This is because of the amount of sugar that is released as the food is digested.

In contrast, low-glycemic foods have little to no effect on our blood sugar and actually help to regulate our metabolism. Low-glycemic foods include beans, nuts, lean proteins, and non-starchy vegetables.

enough to eat. Studies have found that eating too much sugar actually causes our bodies to stop producing leptin, meaning that our natural satiety gauge becomes flawed and we rarely feel satisfied.

Fed Up uses powerful imagery to demonstrate how our digestive systems react to different calories. A young boy is shown drinking a large soft drink. The calories in sugary drinks are not accompanied by any sort of fibre so they are digested immediately by our stomach and the resulting onslaught of sugar causes our livers to go into emergency mode. The liver converts sugar to glycogen, which is then stored as energy. However, if there is already enough glycogen present, (which is the case for most people) the liver converts all the remaining sugar to fat.

It is important to distinguish between certain types of sugars. Glucose is a sugar that is digested and used by our bodies for energy. It is converted to glycogen during digestion and stored for later. It is the sugar in blood sugar, and insulin is produced by our pancreas to help regulate the amount of glucose in our bodies. Fructose is not a preferred energy source for our bodies and can only be digested in the liver. Too much fructose can lead to non-alcoholic fatty liver disease and increased belly fat. Additionally, fructose does not stimulate the production of lepitn, so eating foods high in fructose does not produce feelings of satiety. Fructose is present in fruits and vegetables but in this form it is accompanied by fibre, which means that as much as one quarter of the calories are passed through our bodies without being digested. Fibre also prevents the harmful effects of fructose on the liver.

To help us regulate our food consumption, our bodies produce a hormone called leptin.

This hormone tells us when we have had

An interesting study of people in 154 countries found that if 150 calories from low-glycemic foods were added to each person’s diet each

day there was no increase in overall health problems. However, the study found that if those 150 calories were from soft drinks, the individuals’ risk of diabetes increased by 700%.

Dr. Mark Hymam, a regular contributor to The Huffington Post, as well as a New York Times bestselling author and physician, uses a very interesting comparison to help explain the difference between calories. He considers 750 calories worth of soda and 750 calories worth of broccoli. While the calorie value is the same, it’s clear that there is a difference in the nutrition. Broccoli and other vegetables and fruits are high in fibre, which helps regulate our bodies’ metabolism and ensures that digestion takes place slowly in our gut, rather then quickly in our liver. Furthermore, the fibre in the broccoli fills our stomach and satisfies our appetite, something that the fibreless sugar calories are unable to do. In addition to providing fibre, the calories in broccoli also offer nutrition, like vitamins, minerals, antioxidants, and phytonutrients. The calories in the soft drink offer no additional nutrition, send our liver and pancreas reeling trying to digest the onslaught of sugar, and contribute to insulin resistance and fatty liver syndrome. Using this comparison, it’s clear to see that not all calories are created equal.

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

GOOD

Nutrition

The Nature’s Fare Nutritionist

7 Steps to Food Freedom 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.

This is the time of the year when my least favourite word, “diet”, becomes all the rage once more. It’s the beginning of the New Year and we (myself included) all want to take a few steps forward in a new direction. When it comes to food, this usually means starting a new diet or a popular cleanse. We start with the best of intentions, but get discouraged quickly…and we’re back to our old habits (good and bad).

This is why I dislike the word “diet” so much.

Why? It’s easy. If you’re on a diet, the only possible thing you can do is to go off that diet. It’s black or white. You’re on or off. Because being “on” the diet takes effort and willpower, you will eventually run out and you’ll go “off” it.

Going off said diet is usually wrapped up with feelings of guilt, stress, and feeling like you didn’t try hard enough.

I have no willpower. None whatsoever. The longest I can follow a cleanse is a week, and that’s only if I have someone to join me. So, I can say without a shadow of a doubt that you can make dietary changes without any willpower, guilt, or any of the other nasty feelings that come with dieting. It is possible!

Yippee!! I managed to (very slowly) change my diet from horrible (seriously horrible – all sugar and flour) to my current diet (I eat what I recommend) without any of those feelings.

And I’ve helped many people do the same.

Let’s break free from all forms of dietary stress! Now that’s a New Year’s Resolution I can get behind.

Now you’re probably either wondering how this is possible or perhaps you’re questioning my sanity. Stay with me, I’ll give you the steps.

10 | January/February 2015

Move slowly, one small change each month will make a huge difference over a year. Your way of eating will be different than anyone else; it’s as unique as your fingerprint. This doesn’t mean you have to eat a different meal than your family or partner; you just may need different portions of each type of food. Eating your uniquely healthy diet means your energy

will be balanced each day, your cravings will be lower (and you’ll understand why they’re happening), and you’ll really enjoy the food you’re eating. Pure, unadulterated food bliss. This is possible and the very first step is to throw away that dreaded word “diet” forever. It’s a small price to pay for your food freedom.

Food Freedom in 7 Steps 1. Stop following any type of diet.

Right now. Immediately. We need to throw away all forms of rational, measured, thought-out ways of eating so we can start feeling our way to a healthy diet.

2. Sit down for one meal a day.

Set aside one meal per day where you sit down quietly or with friends/family and enjoy your meal. Stay relaxed, taste each bite, and chew properly. Put down your fork between bites and really enjoy what you’re eating. Work up to enjoying every meal.

3. Keep a judgement-free food diary.

If you can keep a food diary without judgment or counting (calories, fat, protein, etc), start writing down what you eat and how it makes you feel throughout the day. Keep track of your energy, mood, digestion, body symptoms (like pain), etc.

If it’s not possible to keep track without judgment right now, that’s 100% okay.

Skip this step for now.

4. Experiment and start with breakfast.

How does a high protein breakfast feel later in the day? What about a high carb breakfast (whole grain or starchy veggies)? Add a serving of veggies, or an extra fruit to your day… how do you feel?

5. Snack consciously.

Be kind to yourself when you crave a sugary treat or processed snack.

Choose to eat these foods when you really want them (instead of unconsciously munching while feeling guilty) and notice how you feel later. Taste, chew, and enjoy these foods and you’ll find you’ll eat a smaller portion and crave them less and less.

6. Pay attention to your cravings.

Learn what your cravings are telling you. Get some help from a practitioner if you’re struggling.

7. Analyse your dietary changes.

Take a moment to sit back and notice how your diet is changing and how you’re feeling. Any surprises? My diet is higher in healthy fat and starchy carbs then you’d expect for a nutritionist… but I feel fantastic when I eat this way.

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GOOD

Nutrition

What we’re eating

Beets Beets have such a deep, rich and earthy flavour. One of the other Head Chef, Natu re’s Fare Markets things that makes them a favourite in my kitchen it the beautiful colours they add to a dish.

Whether it’s the traditional red, the golden, or my favourite candy cane ones, they will brighten up any dish.

Nick Johnston

Did you know?

• Beets are a close cousin to Swiss Chard • Napoléon Bonaparte was the first person to encourage cross breeding to produce sugar beets, a crop which is now mainly genetically modified • Beets were served in space to the crew of Apollo 18 when they met up with the crew of Soyuz 19 • Heating beets decreases their antioxidant concentration so it’s best to include a mixture of cooked and raw beets in your diet

12 | January/February 2015

Beets are a popular vegetable with long green leafy stems and globe shaped roots that vary in size and colour ranging from white, golden, pink, purple, and even striped. While the beetroots are the most commonly used part of the vegetable, the beet greens and stalks are also edible and highly nutritious. Beets are available throughout the year, yet are technically in season from late June to early October. They are originally from North Africa and the Ancient Romans proliferated beets throughout Europe. They valued beets as a medicinal treatment, believing they were a powerful aphrodisiac. They weren’t far off the mark, as beets are exceptionally high in boron, a mineral that is directly linked to the production of human sex hormones. Today, beets are a common food throughout the world, and are produced mostly in the United States, Russia, France, Poland, and Germany.

Beets are excellent source of potassium, magnesium, copper, beta carotene, and iron. They also contain a unique combination of phytonutirents called betalains which have potent anti-inflammatory and detoxifying properties which may help with the chronic inflammation that can contribute to heart disease. Recent lab studies also suggest that betalains may also be able to reduce cancer tumour growth. And beet fibre contains pectin polysaccharides that may be helpful in warding off colon cancer. Pregnant women can benefit from eating beets because of the large amounts of vitamin B, a key nutrient for the growth of new cells. Beets are also beneficial for promoting good mental health as the high levels of betaine found in beets is used in the treatment of depression. Tryptophan is an amino acid that most people associate with turkey, but it is also found in beets and can help produce feelings of wellbeing and relaxation.

Buy It

When looking for beets, make sure that they are quite firm. I find this to be one of the most important qualities as it gives you a clue as to how fresh they are. As beets are stored they can become slightly spongy. While they are still okay to eat at this stage, they are much better when fresh. The second thing I look for is the size. Larger beets tend to be a little more woody, herbaceous, and bland in comparison to smaller ones. Also, if you can find beets that still have the greens on them, grab them up as these greens can be used in a variety of ways, so don’t discard them right into the compost!

Prep It

The first thing you need to do with beets is give them a good cleaning, and I mean a really good one! Beets are a root vegetable, so they quite often come home dirty. I just give them a good rinse in a sink full of water with a sprinkle of salt stirred in.

The main methods to prepare beets are oven roasting, boiling, or simply served raw. To ensure that beets keep their beautiful magenta colour, keep them in their skins when roasting or boiling them. Once they are fully cooked, the peel can easily be peeled away and you will be left with the bright flesh beets are renowned for. Raw beets make a great addition to any salad; just grate them

on a cheese grater for wonderful texture. They also juice really well and add wonderful flavour to a fresh vegetable juice blend.

Pair It

Generally, the method of cooking beets will determine which other foods they will best pair with. Roasting beets intensifies their earthy and sweet flavour, which I like to cut with fresh and acidic ingredients like greens, citrus fruits, cabbage, leeks, or apples. The opposite is true for boiled beets. Boiling has the tendency to soften their taste, and then they can be paired with something sweet and rich. In this case, adding ingredients like goat cheese, maple, honey, or yogurt will elevate the boiled beet’s flavour.

Cook It

As I mentioned previously, generally beets are boiled or roasted, but these are just the most common methods. They can also be treated like any other root vegetable. They can be peeled, boiled, and turned into a ‘mashed’ beet, grilled on the BBQ to add to a fun summer dinner, or they can just be sliced thinly and sautéed and used as a side dish. If you have purchased beets with the green tops still attached steam these sauté with a bit of seasoning.

Roasted Beet Gnocchi 2 beets about 2 cups

Roast the beets and potato in a 375°F oven until soft, about 1 hour. Remove the peel from the flesh and discard. Cool to room temperature.

1 russet potato about 1 cup

½ cup goat cheese

Puree the beets and potatoes with goat cheese, eggs, salt, and pepper in a food processor until smooth.

Shape Cover the dough and let rest for 30 minutes.

Divide the dough into four balls. Lightly dust your surface with flour, and roll a dough ball into a long rope about 3/4" diameter. Repeat with the rest of the dough.

Cut the ropes into 1" pieces. Roll each individual piece of dough into oblong shaped pieces. Repeat with the rest of the dough sections.

Cook

2 eggs

Drop the pasta into salted, boiling water and cook for 3–5 minutes or until it floats. Remove with a slotted spoon or strain.

1 tbsp sea salt

serve Try this gnocchi with a simple sauce of good olive oil, herbs and salt and pepper. This would also work well with your favourite cream sauce.

1 tsp pepper

2 cups all purpose flour plus more for dusting

1 cup potato starch

½ cup parsley finely chopped

Scoop the beet mixture into a large bowl. Add the remaining ingredients. Knead until a smooth dough is formed. The dough should be smooth and relatively dry to the touch. If it is still sticky add a bit more flour and continue kneading. (Beets have varying levels of moisture which will affect how wet the dough is).

Store This recipe may make more than enough for one meal, depending on how many people you are cooking for. Lay the shaped raw pasta in a single layer on a cookie sheet and place it in your freezer. Once frozen, place in a freezer bag and store in your freezer for pasta that’s ready to use at your convenience.

We choose to use organic whenever possi ble because it’s better for you and supports a sustainable en vironment and communit y.

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

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Nutrition

Back to Basics: Pantry Makeover

Keeping a well-stocked pantry makes it easy to create a variety of exciting and delicious dishes. Making sure that the items in your pantry are healthy and wholesome will ensure that your meals are not only delicious but also nourishing. This guide will help you to pick the best, most healthy pantry items for your kitchen creations.

Cooking Oils Cooking oils are often categorized by their smoke point, which is the temperature at which the oil begins to burn. Oils like canola, peanut, and safflower have very high smoke points, meaning that they can be heated to extremely high temperatures without burning. This is why they are often used for

deep-frying. The trouble with these oils is that they have very little nutritional value. In addition, unless the canola oil is organic, it is highly likely that it is genetically modified. As vegetable oils are heated, the molecules are altered and trans fats are created. Because of the amount of trans fats that are created during the cooking process, deep fried foods

are generally unhealthy. Instead of using the standard vegetable oil, try substituting coconut oil. One of the most versatile oils, coconut oil can be heated to high temperatures without converting to trans fats.

Coconut oil is also a superfood and has excellent health benefits. One of the only oils to contain medium chain triglycerides, coconut

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

oil actually can help promote weight loss.

Studies have also shown that coconut oil may have positive effects on stopping the progression of brain diseases like Alzheimer’s.

For medium heat cooking or salad dressings, oils like olive and sunflower provide outstanding flavour and are heart healthy. Olive oil has essential fatty acids that promote good cholesterol levels, and sunflower oil is an excellent source of vitamin E. For cold preparations, use oils like avocado or hemp. These oils should not be heated, as high temperatures will damage their beneficial nutrients and delicate flavour. Hemp oil is one of the best sources of omega 6 fatty acids and avocado oil is rich in monounsaturated fats and low in saturated fat.

Vinegars The healthy pantry must contain apple cider vinegar. An amazing liquid, apple cider vinegar is an acid that, like lemon juice, becomes alkaline when it is digested by our bodies. pH is a measure of acidity or alkalinity on a scale from three to ten, with three being extremely acidic and ten being extremely alkaline. The human body should have a slightly alkaline pH of between seven and eight. An acidic body is more prone to inflammation and disease, so many natural health professionals recommend eating foods that promote alkalinity, such as green vegetables, nuts, and apple cider vinegar.

With a pleasing, mellow flavour, apple cider vinegar can be used in place of white vinegar, which is extremely acidic and difficult for our bodies to process.

16 | January/February 2015

Seasonings Every well-stocked pantry needs sea salt and black peppercorns. Sea salt has a flakier texture, which many people prefer to table salt. Using fresh ground black peppercorns in cooking instead of pre-ground pepper will give a deeper flavour profile. Organic dried herbs like oregano, rosemary, thyme, bay leaves, and sage will provide aromatic flavour when the fresh versions are unavailable, and organic spices like cinnamon, cloves, cumin, cayenne, turmeric, chili powder, nutmeg, paprika, crushed red pepper, and coriander are essential for creating well-rounded, flavourful meals.

Canned Goods & Tetra Packs The most important thing to look for when choosing canned goods is the can itself! Be sure to check that is made from BPA-free aluminium. Bisphenol A is a chemical that is used in plastics and aluminium. It has been banned for use in baby bottles due to concerns over possible hazards to infants and young children.

Companies like Eden Organics offer canned goods that are guaranteed BPA free.

Keep organic canned whole tomatoes on hand to add depth to soups and sauces, and organic canned beans to provide protein to salads. Sustainably caught canned fish like tuna or salmon are great lunchtime meal solutions. Finally, a well-stocked pantry should always include a few containers of organic chicken broth, which is a staple for so many recipes. Look for low sodium options so you are able to control the amount of salt that you add to your dishes.

Grains & Legumes Grains and legumes aren’t just for side dishes anymore. In many meals, like risotto, they are the stars of the show. For a healthy pantry, choose whole grains like brown rice, barley, and quinoa. What sets these grains apart from their refined counterparts is fibre. Just as the name suggests, these grains are intact, endosperm, hull and all. Refined grains, like white rice, or white pastas, have had most of their fibre removed. Essential for health, fibre slows the digestion of sugars, causing them to be released into the bloodstream over time rather than all at once. Slow digestion prevents the spike of blood sugar and resulting insulin release. In addition to fibre, grains can be excellent sources of vegetarian protein.

Quinoa is one of the highest sources of vegetarian protein, offering as much as fourteen grams per 100 gram serving.

Sweeteners Similar to grains, the most common sweeteners, like white sugar, are refined. Consuming these refined sugars is extremely difficult on our bodies and can lead to obesity and diabetes.

When selecting sweeteners for your pantry, choose items like honey and maple syrup.

Aside from adding sweetness, these foods also provide health benefits. Honey is well-known as being antiviral, antibacterial, and antifungal, and maple syrup has over 50 antioxidants and is high in zinc and manganese.

GOOD

Health

Back to Basics: Supplement Smarts

Supplements provide your body with the nutrients that you may not get strictly through food alone. Some necessary nutrients, like vitamin E for example, are only present in a select number of foods and therefore it can be difficult to get the recommended daily intake without supplementation.

10 Supplement Facts You Need to Know 1. There are 40 different vitamins and minerals that must be obtained through supplementation or diet, because our bodies are unable to produce them.

2. Daily, our bodies need at least 100mg of calcium, phosphorus, potassium, sodium chloride, magnesium, and sulfur. We also

need trace amounts of iron, iodine, zinc, chromium, selenium, molybdenum, copper, and manganese.

3. Vitamins and minerals are quite different.

Minerals are inorganic, single elements, 16 of which are essential to our bodies.

Vitamins are organic molecules that our bodies require as nutrients.

4. There are fat soluble and water soluble supplements. Vitamins C and B are water soluble and need water to be digested by our bodies. These vitamins play important roles in chemical reactions. Vitamins A, D, E, and K are fat soluble and must be taken with food to encourage proper digestion.

These vitamins are critical for the maintenance and repair of tissue.

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

5. Excess water soluble vitamins are excreted in the urine, whereas excess fat soluble vitamins remain in the tissues. Because of this it is important to not exceed the recommended dosage on fat soluble vitamins, as it could lead to oversaturation.

6. Minerals are important for maintaining water-acid-basic balance, keeping the integrity of bone structure and supporting co-enzyme activity.

7. Other nutrients, such as essential fatty acids and amino acids are also key in maintaining good health.

8. Not all supplements are created equal.

Quality depends on raw ingredients, manufacturing processes, and formulation.

9. What’s not in your supplements can be as important as what is! Avoid supplements that have additives like corn, soy, wheat, sugars, and artificial flavours and colours.

10. Vitamins and supplements are regulated under the Canadian government Natural and Non-Prescription Health Products Directorate (NNHPD). Natural Product Numbers (NPNs) are given to supplements that are approved by the government for sale to denote their safety and efficacy.

Dosage & Indications Some supplements should be taken at specific times of day. Likely, these are fat soluble vitamins that must be taken with food. Other supplements may say take before food and separate from other medications. Regardless, it is best to follow the instructions on the label to ensure maximum effectiveness.

Supplements come in a variety of forms, such as capsules, tablets, and liquids. Capsules tend to be slightly more expensive than tablets because the gel coating is more expensive to manufacture. Tablets tend to be larger and some people find them more difficult to swallow, however tablets are better for supplements with many ingredients, like a multivitamin, because more ingredients can fit within a single tablet. Liquids are easiest to take, but be careful that there are not many additives accompanying the active ingredients. Some manufacturers may add sugar to improve the flavour, which is not preferable.

18 | January/February 2015

Why Buy at Nature’s Fare Markets?

Nature’s Fare Markets has one of the best supplement selections in Canada, not to mention our attentive, caring, and knowledgeable vitamin and supplement experts.

• We offer value by providing a number of different supplements for any indication, at a variety of different price ranges, all which maintain the same high quality standards that we promise our customers.

• We stock thousands of different vitamins, minerals, and other supplements. In fact, our stores have the some of the biggest vitamin departments in the country!

• Our supplement experts participate in weekly trainings to keep their knowledge current. Our employees include graduates of the Alive Academy of Natural Health, holistic nutritionists, Reiki massage experts, and more!

• Our Corporate Purchaser has over 20 years of experience buying natural health products.

• Each individual product is carefully checked to ensure that it contains only the highest quality raw materials and is manufactured according to strict standards of excellence.

• We are members of the Canadian Health Food Association (CHFA) and our Marketing Director sits on the CHFA’s Board of Directors. This means that we have the most up-to-date information regarding supplement standards and regulations.

• We stock only the most bio-available supplements, meaning your body is able to use the nutrients in the most efficient way.

• Our Purchasing team participates in tours of supplier’s manufacturing facilities and farms, and is familiar with how many of the products on our shelves are produced.

Our employees have even travelled as far as the Amazon Rainforest to see how certain supplements are sustainably sourced and responsibly manufactured.

Regulations The supplement industry in Canada has undergone substantial changes in the last decade.

The Canadian government has created the Natural and Non-Prescription Health Products Directorate, which acts as a regulatory guide for the production and sale of natural health products. Under these regulations, supplement producers are obligated to provide greater information regarding their products.

Health Canada uses this information to evaluate the supplements’ health claims and efficacy.

Once a supplement has been approved for sale, Health Canada issues it a NPN, which signals to the customer that the health claim has been evaluated and approved by Health Canada. The directorate also requires a greater degree of information on the label that guarantees that the ingredients listed on the label are actually present in the bottle. The implementation of these new regulations have made the supplement industry even more accountable and transparent than before.

Out With the Old in With the neW by author Terry Willard, CH, PhD Regeneration is the message of spring. Detoxification is one of the central concepts of natural healing. It’s impossible to build healthy new tissue without eliminating the old cells and their by-products. This has never been truer than in our modern society.

We are flooded continuously with synthetic chemicals, hormones and toxic material in our food, air, cosmetics and clothing. Even a person with a healthy diet comes into contact with undesirable toxins.

Our ancestors felt it was important to cleanse at least twice each year. Spring and fall are the same times nature goes through a similar organic change process. A “detox” is a good way to start a new, healthy routine. Many of my patients cleanse at the beginning of a weight loss program or during the festive season so they don’t feel as guilty for their over-consumption. A detox doesn’t have to be a time of deprivation, it can be a time of good nourishing food and inner focus.

Cleanse and Rebuild A cleansing program is one of the major reasons people visit health food stores and sometimes it’s the only program they do during the year. Cleansing is also very helpful to get you back on track to better nutrition maintenance. During a detox, people often report that they feel lighter, less bloated, have more energy and are generally clearer. Some people experience a mild headache or even nausea during the first day or two of changing diet and using herbal products. This malaise usually disappears by day four or five of the detoxification process.

It’s important to cleanse the intestinal tract, liver, blood, lymphatic system and the urinary tract. We suggest a 12-day cleansing diet, supported with botanicals, as a tune-up for the body. It will also help you get the most benefit out of other supplements in your health program. One of the most important rules of natural healing is “cleanse a little, build a little.” By incorporating this cycle into a health program, we copy nature in its cycle of seasonal changes. People often go into other maintenance programs after a detox. The most common are weight loss, arthritis, liver rejuvenation, candida, blood sugar maintenance or parasite cleanse.

Starting with a detox program results in better compliance and effectiveness of long-term health programs.

We suggest the use of herbs more often than a fast. If you cleanse too hard, as can happen during a fast, you often end up with a “healing crisis.” This is a term from the early days of botanical medicine, referring to an acute condition associated with therapeutic treatment. Symptoms range from headaches and nausea to fever and rashes. Healing crises are similar to shifting gears without a clutch. The gears grind! If a treatment plan involves herbal cleansing along with a healthy meal plan, the gears don’t grind and we can usually avoid the crisis.

No Need to Starve Of course, a good meal plan is the most significant part of the program. What most people don’t realize is that you can feast, not fast, but there are many foods to be avoided. For a list of these foods, see insert in product box.

Remember, this is a time to enjoy yourself. Turn the cleansing process into a gourmet feast, not a fast. Find recipes that stimulate your own creativity from alive’s new series of Natural Health Guides. Make this a time of nourishment, fun and relaxation.

Terry Willard is a writer, practitioner, teacher and director of the Wild Rose College of Natural Healing in Calgary, Alberta.

Source: alive #221, March 2001

www.trophicproducts.com

GOOD

Fitness

Fit tip

Why Your New Year’s Resolutions Are Failing Rachel DOell is an instructor, personal trainer, mother, and wife who loves health and fitness. Her website, Daily Routine Fitness, features simple ways to fit living a healthy life into your everyday routine. Read her blog at: dailyroutinefitness.com/daily-routine-blog

The average New Year’s resolution fails within the first five to seven days of a person making it. Studies also show that only eight percent of people will actually complete their New Year’s resolutions.

How in the world are only 8% of us completing these goals we set out for ourselves?

Think back to some of your goals that you didn’t complete. Were they possibly unrealistic or unclear? Did you fail to set yourself

20 | January/February 2015

up for success by not providing a support system when the goal got tough to achieve?

Are you clear and honest about your reasons for setting the goal? Or could you be using fear, guilt, or peer pressure to force yourself

to try to achieve this goal? Let’s explore these three common causes of failure and and make changes to set yourself up for success!

1

Set a Clearly Defined & Attainable Goal Are your goals unrealistic or unclear?

When we write out a goal and put down something vague such as…

“I want to lose 10 pounds.”

“I’m going to quit smoking.”

“I’ll eat healthier.” …this gives our brain nothing to work toward.

We can’t measure our success. But, when we set our goals to be realistic and clear, our brain knows where it’s going and how to get there.

Change your goal to be specific: “By June 2, 2015, I will lose 10 pounds by eating healthier, working out 3 times a week, and staying accountable to my trainer once a week.”

“I will quit smoking by April 4, 2014. I will meet with my health care professional this Friday to discuss support options to help my body detox and learn what the best steps are for me to take daily.”

“I will eat healthier this year by introducing one new healthy item into my diet each week. I will also read labels and educate myself on proper nutrition for my body type and activities.”

Write your goal down and put it somewhere you’ll see it frequently. Goals that are written down and clear make a huge difference to the outcome of your resolutions and help you to stay focused along your journey. This also helps you to explain your goals clearly to others who want to support you along your journey.

2

Share Your Goal Do you neglect to set up a support system?

What happens when the going gets tough?

Lack of support actually is shown to produce stress, anxiety, and high cortisol levels in our body. All of the above are going to cause your mental and physical state to be weakened on the road to reaching your goals. Instead of closing yourself off from others, talk to a friend or a family member and be honest about your goals. Making mistakes or missing the mark in our eyes is part of life, and nothing helps more than being able to talk about it with someone.

For every fitness shoot I have ever done, I have always hired a trainer. This shocks some people because I am a trainer. Why would I need someone to train me? From experience, I know the pressure and emotional demand training for something like a photo shoot can have. So, I set myself up for success by creating a support system – someone I can be honest with and who will tell me when I’m pushing too hard or not pushing hard enough, or who will listen to me just talk things out. If you don’t have someone who you can be honest with, I highly recommend hiring a trainer or life coach to help you along your journey.

Whether your journey is physical or emotional, this will be one of your best tools.

3

Analyse Your Goal Have you given honest thought to why you’ve set your goal?

Might fear, guilt, or peer pressure be the motivating force to achieve this goal? I think this is such an important and healthy thing to explore with yourself because it will bring a lot of clarity to why you do the things you do and if you really want to do them.

I used to run and train for half marathons and trail races. I would push myself through the training, get hurt almost every year, and hate everything leading up to the race day. I finally realized that my reasons for racing were not healthy at all. I was training because I thought I needed to fit into a group of friends who were runners. My body isn’t actually made to run long distances, so this kind of activity did nothing good for me physically, and I found no joy in what I was doing because I wasn’t doing it for me – I was doing it for the approval of others. Fear of what people will think of us and our decisions often leads us astray from going for what we really love or want for our lives. If you do nothing else this year, take time alone to search your heart and explore new opportunities.

Wishing you a happy healthy New Year full of new adventures and in which you achieve the goals that really matter to you!

For more information about Rachel Doell visit: dailyroutinefitness.com

the good life The Magazine of Nature’s Fare Markets | 21

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GOOD

Health

Heart Health: Atherosclerosis

Atherosclerosis is the hardening of arteries that bring blood to the heart, brain, and other vital organs. Coronary heart disease, carotid artery disease, peripheral artery disease and chronic kidney disease are all considered types of atherosclerosis, classified by the particular artery that becomes compromised.

All arteries are lined with a substance called endothelium which is meant to keep the

inner surface of the arteries smooth. Healthy endothelium regulates vascular tone and provides anti-coagulant and anti-platelet properties. Conditions like hypertension and diabetes, as well as lifestyle choices like smoking and drinking alcohol can cause endothelial dysfunction, a reduction in the amount of endothelium inside the arteries. As endothelium wears away, it allows LDL cholesterol to enter

the artery walls. This “bad” form of cholesterol is then digested by white blood cells, which eventually leads to the formation of plaque.

Plaque is a build up of fat, cholesterol and other substances on the inside of the artery walls. Over time, the plaque slowly increases in size and cuts off the flow of blood. In some cases, arterial plaque will not cause any negative side effects, however in the worst case

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

Stages of Atherosclerosis

scenario the plaque actually explodes, causing a blood clot in the artery that inevitably leads to either heart attack or stroke. Not all plaque is the same, there is hard, calcified plaque and soft, non-calcified plaque. The soft version is the type that’s more likely to explode, and when it does, it seeps out into the artery, which then causes the blockage.

One of the main causes of ruptured arterial plaque is reduced vascular collagen. Collagen is critical in maintaining elasticity of the arteries and acts like a bandage over interior cracks and ridges. As the collagen concentration decreases, the likelihood of plaque exploding increases.

Collagen wraps itself around the plaque deposit and can stop the noncalcified plaque from leeching into the artery.

Healthy artery

Atherosclerosis can affect a wide range of individuals. The greatest risk factor for developing atherosclerosis is if it is present in one’s family history. While age is a factor, there are a many young people who may have some degree of plaque in their arteries. Other key risk factors are lack of exercise or activity, poor diet, and excessive smoking and alcohol consumption. It is for these reasons that the main treatment for arterial plaque is lifestyle change. Quitting smoking, drinking fewer alcoholic beverages, consuming more fruits and vegetables, and exercising regularly can have a great impact on reducing the risk of heart attack or stroke.

Build-up begins

Plaque forms

Generally, atherosclerosis is symptom free until the arterial blockages become large enough to hinder blood flow. Blockages in arteries that lead to the heart may cause chest pain, also known as angina, and difficulty breathing. Peripheral artery blockages may cause numbness and tingling to extremities, and blocked arteries leading to the brain may cause stroke.

Atherosclerosis is diagnosed using an electrocardiogram (EKG), a test that reveals the heart’s electrical activities, like number of beats per minute and rhythm. The condition can also be diagnosed using an angiography in which dye is injected into an artery to determine the extent of any blockage.

Plaque ruptures; blood clot forms

Natural Atherosclerosis Treatment Conventional methods of treating atherosclerosis include prescription medication to lower blood pressure or cholesterol, angioplasty treatment, which can open partially blocked arteries, and coronary artery bypass surgery.

Holistic measures of treating atherosclerosis include maintaining a low glycemic diet, regular exercise and abstaining from tobacco products and alcohol. Additionally, the following supplements may help to reduce arterial blockages: Fish Oil This essential fatty acid in fish oil helps to increase the amount of “good” HDL cholesterol and lower the amount of LDL cholesterol. Additionally, EFAs can lower triglycerides, reduce inflammation, and keep blood vessels healthy.

Co Enzyme Q10 A potent antioxidant that helps to maintain blood vessels, lowers blood pressure, and supports the heart muscle.

24 | January/February 2015

Beta Carotene A potent antioxidant that prevents LDL cholesterol from oxidizing and becoming more dangerous to arteries.

Niacin An antioxidant that reduces LDL cholesterol and increases HDL cholesterol. A 12 year study involving 4,000 men found that those who took niacin supplements were less likely to have heart disease than those who took placebos.

Collagen This is critical for maintaining arterial elasticity and for protecting against non-calcified plaque.

Serrapeptase A protein digesting enzyme which breaks down “non living” matter in the human body. This promotes a reduction in levels of dead tissue in the circulatory system, promoting smoother healthier flowing blood.

This is your wake-up call....

It’s time to CLEANSE! First time cleansing?

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CleanseSMART is an advanced 30 day total body cleanse that eliminates toxins from the liver, lungs, blood, skin, kidneys, lymphatic system and colon. It works without the need to change your diet and lifestyle.

Only have 7 days?

Rapid Cleanse is a 7 day total body cleanse that delivers results for those times when you can’t commit to a longer cleanse.

Also ideal for jumpstarting weight loss!

Visit www.renewlife.ca and sign-up to become a Renew Life Insider for valuable coupons, insightful health articles, and notice of upcoming events.

GOOD

Health

Natural Medicine Cabinet

Grapefruit Seed Extract W hat it does

• powerful disinfectant, with antiviral, and antibacterial properties • antioxidant to fight cell damage • increases internal PH balance, helping keep the body alkaline Re co mmended Us es

Anti-fungal/Anti-viral: athlete’s foot, nail fungus, skin infections, vaginal infections, sinus infections, cold sores, gingivitis, eczema, sore throats Source

Grapefruit Seed Extract (GSE) is derived from the seeds, pulp, and white membrane of grapefruits.

Purchase

available in tablets, capsules and liquid

Anti-oxidant: high concentration of antioxidants and bioflavonoids that are packed with vitamin C, sterols, and tocopherols and research has shown that they may be potent cancer fighters Anti-bacterial: effective at killing over 800 bacterial strains, 100 different strains of fungus and many single cell parasites. Use while travelling to help prevent food borne illnesses and diarrhea. pH balancing: helps to maintain healthy internal pH, transition an acidic body to an alkaline body Household use: fruit and veggie wash, cleaning mold and bacteria, effective bug spray Safe ty Is s u es /Dru g Int era ct ions

There is controversy surrounding reports of possible contaminants such as triclosan, benzalkonium chloride, and parabens, being added to GSE during the manufacturing process. Quality supplement manufacturers will have reports guaranteeing their products are free from these contaminants, so be sure to ask for more information before you purchase.

Made from real, whole food ingredients, Vega One Nutritional Shake has everything you need, all in one delicious scoop. Like a serving of “I’ve totally got this” in a glass, Vega One gives you the nutritional confidence to do more, better. myvega.com

26 | January/February 2015

Nature’s Fare Markets Update Contributions Save-a-Bag: We donate 5¢ for each reusable

SAVE A BAG bag you use. As of the end of November 2014,

$26,819.41 has been raised for the Food Bank and $1,551.80 has been raised for the SPCA. Our Langley store has raised $1,476.65 for the Langley School District Foundation.

Thank you for your support and for choosing to use reusable shopping bags!

We have also raised a total of over $9,381 for our previous Save-aBag charity, the Sierra Club.

Fare Points

Penticton donated $500 to the SPCA to purchase items on the SPCA’s wishlist for their shelter animals. They also held a Winter Clothing and Gift Drive to support local homeless. Once again this year they teamed up with the Share the Spirit program run by the South Okanagan Women in Need Society to sponsor a family in need. They provided them with food, clothing, and holiday gifts to help celebrate the season.

Fare Points: We reward Fare Points members with big discounts! It’s free to join and easy to collect points since you earn them whenever you shop.

Ask your cashier for a membership form the next time you shop and let the rewards begin.

Vernon Nature’s Fare Markets Penticton pulled 19 collected warm winter clothing to help downtown local homeless people.

Vernon businesses together to offer two amazing prize baskets for their Community Basket Raffle, raising over $1,000 to support the Alexis Park Elementary School Breakfast Program.

News We are very excited to announce that on January 12, 2015 we will be launching our newly designed website! Our new site features an easy-to-navigate database and online shopping.

West Kelowna partnered with Westside Youth Centre Boys & Girls Club, and Westside Community Food Bank to sponsor three families in need over the holiday season. They provided food, winter clothing, and toys to help them celebrate the season.

Events We care about the communities that we are so proud to be a part of and helping to create healthier and happier communities is an important part of our company’s core values. This November and December, our stores and head office set out to find ways they could spread joy in their communities.

Kamloops sponsored two local families and provided them with food, winter clothing, and toys to help celebrate the season. They also made 50 full holiday dinners to donate to The Mission.

Nature’s Fare Markets West Kelowna collected winter clothing and gifts for the three families they sponsored this holiday season.

Kelowna held a clothing drive for the Salvation Army Hospital Auxiliary. They also held a Toy Drive with donations going to the Be a Hero Foundation to help end child trafficking.

Nature’s Fare Markets Langley made hot organic soup to serve at their local Salvation Army.

Langley collected donations of warm winter clothing for their Winter Clothing Drive.

They also made hot organic soup to serve at their local Salvation Army to feed those in need.

Head Office hosted a charity fundraiser outdoor movie night featuring The Polar Express on the big screen and offered a variety of healthy festive snacks. $500 was raised to support NONA Child Development Centre.

Four bags of winter clothing were collected and donated to Common Threads at The Arbor. 50 stockNature’s Fare Markets Head Office hosted ings were filled and donated to a charity fundraiser outdoor movie night to benefit NONA Child Development Centre Teens Counts Too. and Common Threads at The Arbor.

Be sure to check our Facebook, Twitter, and Instagram pages to stay up-to-date with all of the events happening at Nature’s Fare Markets’ stores and in our communities.

New Seasonal Favourites

Creamy Broccoli & Chicken Soup

Warm up with thick chunks of chicken in a thick creamy coconut sauce layered with broccoli, carrots, onions, and celery.

Squash & Navy Bean Stew

Succulent beans slow cooked for hours in a rich butternut squash bisque.

Simmered with hearty potatoes, golden beets, and fragrant herbs.

Peanut Butter, Banana & Chocolate Muffin

A classic favourite combination.

Dark chocolate chips melted in a creamy peanut butter, banana, and oat muffin.

Available at the Kamloops, Kelowna, Langley, Vernon, and West Kelowna locations. Product and pricing may vary per location. See in-store for details.

the good life The Magazine of Nature’s Fare Markets | 27

nat ure sfare .com Read our blogs. Check store times. Shop… and lots more.

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Launching January 12, 2015.

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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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Kamloops 1350 Summit Drive 250.314.9560 Kelowna 1876 Cooper Road 250.762.8636 Langley 19880 Langley ByPass 778.278.1300 Penticton 2210 Main Street 250.492.7763 Vernon 3400 30th Avenue 250.260.1117 West Kelowna 3480 Carrington Road 250.707.3935 Mail Order 1.800.406.6646 www.naturesfare.com