The Good Life - January/February 2016

THE The Magazine of

LIFE

NATURE’S FARE MARKETS Live well. Live organic.

JANUARY/ FEBRUARY 2016

!

TOP 10 HEALTH CONCERNS AND THEIR FIXES 9

14

20

26

OMEGA-3S & THE HEART

CONQUER COLD & FLU SEASON

TIME TO DETOX

GET YOUR GROOVE BACK

Out with the

OLD! Start the year off fresh with a total body cleanse!

Renew Life offers different cleansing programs for different needs. They all work regardless of your lifestyle and will leave you feeling lighter, more energized, and ready to face whatever 2016 throws your way!

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CONTENTS G OOD

Feature

6 This is Your Year! Top 10 Health Concerns and Their Fixes

By: Lisa Kilgour, rhn

9

G OOD

to our Planet

12 MEET A LOCAL: Natural Factors

G OOD

Health

9 Omega-3s & the Heart

By: Jolie Root

14 Conquer Cold & Flu Season 16 The Problem with “the Pill”

12

By: Dr. Shelby Entner, nd

20 Time to Detox

By: Dr. Terry Willard, clh, phd

26 Get Your Groove Back 30

NATURAL MEDICINE CABINET:

G OOD

Fitness

Apple Cider Vinegar

22 New Year New Rules

By: Rachel Doell

G OOD

Nutrition

18

WHAT WE’RE EATING:

Recipe: Butternut Squash Purée

G OOD

Beauty

20

Squash

28 The Cost of Stinking Pretty

I N EVERY ISSUE 5 Noteworthy Notions 31 Nature’s Fare Markets Update

26

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

NATURE’S FARE CALENDAR

January

HOLISTIC NUTRITION CONSULTATION

IN-STORE FREE WELLNESS TALK

Time to Detox Speaker: Dr. Terry Willard Partner: Wild Rose Wild Rose D-Tox will help you start the year off right!

Learn from one of North America’s leading clinical herbalists how you can detoxify in just 12 days. Purify your body, feel better about yourself, and lose inches.

January 12

Langley

January 13

Kamloops

January 14

Kelowna

Dates subject to change. Find more event details in-store or at ww.naturesfare.com

February

Book your complementary ½ hour appointment in-store today.

JANUARY January 5

Kelowna

January 6

Penticton

January 7

Vernon

January 19

Kelowna

January 26

Vernon

FEBRUARY

IN-STORE FREE WELLNESS TALK

Stress & the Disease Connection Speakers: Dr. Marita Schauch & Dr. Karen Jensen Partner: Preferred Nutrition Could stress be making you sick?

February 2

Langley

Two of Canada’s premier naturopathic doctors join us to reveal the ways stress impacts our lives and how you can take charge to prevent and treat stressrelated conditions.

February 3

Kamloops

February 4

Kelowna

February 2

Kelowna

February 7

Vernon

February 9

Kelowna

February 23

Vernon

February 25

Kelowna

Lisa Kilgour is Nature’s Fare Markets’ Registered Holistic Nutritionist

Dates subject to change. Find more event details in-store or at ww.naturesfare.com

SALE FLYER Find our flyer in-store or at www.naturesfare.com

100%

SALE START DATES

January 7

February 4

January 21

February 18

4 | January/February 2016

SALE FLYER Y 7–20, 2016 IVE JANUAR

PRICES EFFECT

Orange Mandarin here! season is artment

AL CARE

© 2016 Nature’s Fare Markets. The materials in this magazine are suggestions only. Nature’s Fare Markets does not guarantee results.

Noteworthy Notions

SUPPLEMENT

USE

PERFORMANCE PROTEIN Vega

BEAUTY ZeroXeno

Level up your protein for next-level performance. Build and repair strong muscles and reduce recovery time. Vega Sport Performance Protein gives you 30 grams of premium, complete plant-based protein, 6 grams each of BCAAs and glutamine, and performance ingredients turmeric, tart cherry, and probiotics. Each clean serving is Informed Choice certified, Non-GMO Project verified, and gluten-free.

Kombucha is so much more than a drink!

Naturally occurring vitamins in kombucha promote healthy skin, regulate oil gland secretion, and minimize clogged pores. Vitamins B and C found in kombucha act as natural antioxidants on your skin which help to reduce free radicals produced by daily exposure to the elements. The fermented tea also naturally contains multiple organic acids, such as lactic acid, malic acid, glucuronic acid, and usnic acid which help keep your skin vibrant and youthful. These organic acids help clean, firm, and tighten pores which may reduce the appearance of age spots and wrinkles, as well as balance your skin’s natural acid mantle.

EAT KOMBUCHA Bliss Tea Local to Kamloops, BC, Bliss Tea is brewing up delicious batches of raw organic kombucha.

Kombucha is a fermented sweet tea beverage chock-a-block full of probiotics and enzymes.

This ancient Chinese beverage is known at the “immortal health elixir” and used to treat numerous ailments. Drinking kombucha can help improve digestion, decrease inflammation, and increase nutrient absorption…plus it tastes pretty amazing!

READ

WATCH URBAN MELTDOWN: CITIES, CLIMATE CHANGE AND POLITICS AS USUAL

by Clive Doucet The key to creating climate change solutions resides with cities. Author and Ottawa city councillor Clive Doucet provides a razorsharp insider’s perspective, stating his central theme: “It’s not about planning. It’s about politics.” Climate change is proceeding so quickly not for lack of knowledge, but because politicians who deviate from the car-based sprawl model cannot get elected.

Urban Meltdown describes how we got here, why we got here, and what can be done about it, as evidenced by the author’s observations that reveal, castigate, and inspire. This is an important book for anyone who cares about thinking differently, acting differently, and making a difference.

THIS CHANGES EVERYTHING This Changes Everything is an epic attempt to re-imagine the vast challenge of climate change. Directed by Avi Lewis, and inspired

by Naomi Klein’s international non-fiction bestseller This Changes Everything, the film presents seven powerful portraits of communities on the front lines, from Montana’s Powder River Basin to the Alberta tar sands, from the coast of South India to Beijing, and beyond. Interwoven with these stories of struggle is Klein’s narration, connecting the carbon in the air with the economic system that put it there.

Throughout the film, Klein builds to her most controversial and exciting idea: that we can seize the existential crisis of climate change to transform our failed economic system into something radically better.

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

20 G OOD

Feature

This is Your Year!

TOP 10 HEALTH CONCERNS AND THEIR FIXES

BY LISA KILGOUR, rhn

Many of us struggle with the same health concerns like depression, weight issues and cravings, poor digestion, and fatigue. This year, I’ll be covering two common health concerns in every issue of The Good Life Magazine. I’ll help you understand their causes and offer suggestions to get you back on track.

Here’s a brief look at what we’ll talk about:

LISA KILGOUR, rhn is Nature’s Fare Markets’ Registered Holistic Nutritionist. She is Board Certified in Practical Holistic Nutrition and provides free half hour one-on-one nutrition consultations in our stores. Check out the appointment schedule on page four and book your free appointment in-store today.

Learn more: eatmorerealfood.com naturesfare.com

6 | January/February 2016

016 1

Poor Digestion

Uncomfortable gas, bloating, acid reflux, and irregularity are not only unpleasant, they can also be signs of underlying issues like chronic inflammation.

We are, literally, what we eat, digest, and absorb.

Finding the right tools to heal your digestion is key, including some of my go-tools like aloe vera juice, human-strain probiotics, and magnesium.

2

3

Type II Diabetes & Blood Sugar Imbalances

Adrenal Fatigue/ Adrenal Exhaustion

Ever feel “hangry” (angry due to hunger)? Do you crave sugar throughout the day? Have you been diagnosed with Type II Diabetes or Insulin Resistance?

Sometimes a few small dietary tweaks can make a big difference.

Feeling tired all day but unable to sleep at night? Feeling more anxious than usual? Craving salt? These are common signs of adrenal fatigue. And because they are often due to a high stress/high caffeine lifestyle, some simple changes can quickly get you re-balanced.

Intense sugar cravings can be a sign of a blood sugar crash, so breakfast is key to keeping your blood sugar balanced all day. Try a high protein/ high fat breakfast, and see if you’re feeling less “hangry” by mid-afternoon.

Our adrenals love minerals so give them a boost with bone stock, veggie juicing, and lots of steamed and cooked veggies.

4

Thyroid Issues: Hypothyroidism & Hyperthyroidism

Feeling cold or sluggish, foggy brained, or losing hair? It could be your thyroid—which plays an important role in our metabolism—is lacking important minerals such as iodine and selenium. Finding out which one you need is key, and then it’s easy to add through your diet.

Sea vegetables like kombu or wakame are great sources of iodine, and tuna, eggs, and sunflower seeds are chock full of selenium.

the good life The Magazine of Nature’s Fare Markets | 7

5

6

Weight Loss/Weight Gain

Out-of-Control Cravings

Holding on to excess weight or a little too skinny? An imbalanced body can have trouble maintaining ‘just right.’ We’ll explore the many reasons your weight can be off (some may be surprising), and talk about gentle ways to help you find balance.

While not an obvious concern, out-of-control cravings may be a sign of an imbalance.

Cravings are your body’s way of asking for something it really needs (no, it’s not chocolate!) so we’ll learn to interpret those signs and make healthier choices.

Take the first step to eat consciously.

Eat slowly—really chew and taste your food—and take time to enjoy it. It’s very difficult to over-consume a meal that’s eaten consciously.

Did you know that chocolate craving can be a sign that you need magnesium?

8

Autoimmune Disorders Did you know seasonal allergies and autoimmune disorders are post-Industrial Revolution phenomena? Crohn’s, Colitis, Hashimoto’s Thyroiditis, Celiac Disease, and MS are just a few of the many different kinds of autoimmune disorders that become more common each year. Our relatively sterile habits are part of the problem, so we’ll look at (one of my passions) what role gut bacteria and digestion play in our health.

Feed your gut bacteria some of its favourite fermented foods like unpasteurized saurkraut, miso, or kombucha.

Mental Health Issues: Anxiety & Depression One in five Canadians will be diagnosed with a mental health issue this year, and many more will suffer in silence. We’ll talk about these important conditions, look at how our gut bacteria plays a role in our mental health, and how we can eat to reduce symptoms.

Start your day with a high-protein or high-starch breakfast. Try eggs and veggies or steel cut oatmeal and see how you feel for the rest of the day.

Cancer: Prevention & During Treatment Our diet and lifestyle play a significant role in cancer prevention, and help our body to recover during treatment. We’ll talk about an anti-cancer diet, and important bodysupporting supplements.

Eat less processed and packaged foods, and add more foods like turmeric, green tea, healthy fats, and dark leafy greens.

Delicious!

10

Osteoporosis & Osteoarthritis Did you know that musculoskeletal issues are the third most common reason people need to move to an assisted living environment? Our bone health is so important to our ability to live independently well into our 80s and 90s, so we’ll look at how our bones are a mineral bank account that needs to be full and healthy.

Eat mineral-dense foods like vegetables, nuts, seeds, and healing foods like bone broth to strengthen your bones.

the top on re a c f l e s r ou t Let’s pu e 2016 om c l e w d n a t, is l o d of our to be to g in o g ’s it … th l a e with great h azing year! m a n a

Meet with Lisa in-store for a Free Nutrition Consultation See her appointment schedule on pg. 4 for dates.

8 | January/February 2016

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7

GOOD

Nutrition

Omega-3s & the Heart

BY JOLIE ROOT events. When it comes to blood vessel harm from cholesterol particles…size matters.

The smaller and denser the LDL molecule, the more dangerous it is to our health. We want our LDL to be large and more buoyant. Fish oils do exactly that.

LDL particle size can be measured as part of your annual physical. This is important since small, dense LDL increases the risk of developing heart disease. At your next physical insist on the highest quality cholesterol test. Either the Vertical Auto Profile (VAP) or the Berkley Heart Lab Advanced Testing method provide a more complete picture of cardiovascular system health than the routine cholesterol test.

T

he media run non-stop drug ads warning you to watch your cholesterol levels. Do omega-3s play a role in reducing cholesterol levels? No they don’t. The truth is omega-3s from fish oils sometimes slightly increase the levels of total cholesterol and LDL. Does that mean that fish oils are bad for you, or bad for your heart? Absolutely not, in fact quite the opposite.

for cardiovascular disease. High triglycerides raise the risk of heart attack or stroke even if one’s cholesterol levels are normal.

Omega-3s are so well known for their support of cardiovascular health that doctors suggest them for anyone with known heart disease. They are especially recommended for everyone with elevated triglycerides, a type of circulating blood fat. Elevated triglycerides are an independent risk factor

Cholesterol is a complex issue. When it comes to cholesterol, knowing the total number is not enough. While fish oils may cause a slight increase in LDL in some (not all) people, they increase the size of the LDL particle, reducing both injury to the blood vessels and risk of cardiovascular

The prestigious American Heart Association suggests 1,000 to 4,000 mg daily of the omega-3s EPA and DHA for people at risk for heart attack and stroke. The majority of studies show that EPA and DHA reduce the risk of heart attack and heart disease.

The VAP Test directly measures LDL, as well as LDL particle size. If you have elevated small dense LDL, reach for your Omega-3s.

The risk of a slight elevation of LDL is strongly overcome by the omega-3 benefit of increasing LDL particle size, reducing elevated triglycerides and raising levels of HDL. Having high HDL, the good cholesterol, brings strong benefits for heart health, drastically reducing your risk of heart disease.

More important than total cholesterol or LDL, a great assessment of personal heart risk is calculating your triglyceride:HDL ratio.

Ideally, you want no more than a 2:1 ratio of triglycerides to HDL cholesterol. Meaning, if your triglycerides are 100 mg/dl, your HDL cholesterol should be 50 mg/dl. Anything under 3:5 is considered a good ratio.

JOLIE ROOT is a well-known radio personality, nurse, nutritionist, health educator, and medical journalist.

Download podcasts of her radio show, Food for Thought at foodforthoughtjolieroot.podomatic.com Read her blog Red Wine, Green Tea and Dark Chocolate at jolieblogs.com

carlsonlabs.com

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

From Seed to the Shelf Natural Factors established Factors Farms as part of their vision to produce the best organic herbal products in North America, guaranteeing product quality by controlling the entire process, from sprouting the organic seeds to labelling the finished supplement. By growing, harvesting, and processing the herbs all at the same geographical location, they ensure that the herbs are picked fresh and processed at just the right time, when their key active ingredients are at their peak.

Factors Farms are organically managed farmland located in the beautiful Okanagan valley of BC, where they grow a variety of medicinal crops for production, such as their clinically proven ECHINAMIDE line of echinacea products.

NEW

naturalfactors.com

Factors Farms Looking out across Factors Farms echinacea fields at sunset, you’d be forgiven for forgetting that this beautiful flush of pink flowers is anything but an aesthetic delight. In fact, this organic farm was established in the beautiful Okanagan area of BC almost a quarter century ago as part of Natural Factors’ vision to create fresh and vital ingredients for their herbal products.

The success of this thriving organic farm is a testament to the growing demand for transparency in the natural products market. More than ever, we want to know that the ingredients in our natural health products are grown locally, sustainably, and with the kind of care that guarantees quality.

This is why the plants in the fields at Factors Farms are handpicked and gently processed when the herb’s active ingredients are at their peak. Each plant originates from an organic seed sprouted on-site, and is grown to the exacting standards of organic certification inspectors, with compost and nitrogen-rich sea plants the only things nourishing the soil in these fields.

These stunning pink echinacea flowers are not the only organic crop grown on Factors Farms soil, the farm also boasts kale, alfalfa, spearmint, oregano, peppers, cilantro, and parsley, as well as other medicinal plants.

Farms like this one, nestled in the heart of the Okanagan, are becoming increasingly important as we uncover more potential adverse effects of chemical fertilizers, herbicides, fungicides, and pesticides. At Factors Farms, visitors and passers-by can see for themselves the glory of these echinacea fields, providing a level of honesty in agricultural practice that instils confidence in the remedies produced here.

Leigh Matthews, BA Hons, H. Dip. NT, is a health and wellness writer specialising in plant-based nutrition. A long-time vegan, Leigh is interested in diet as preventative medicine, as well as the politics of food justice. Follow her on twitter @thetastyvegan.

naturalfactors.com

Factors Farms has grown fresh herbs for almost a quarter century and offers a unique model for successful, sustainable, compassionate farming. No GMO seeds have ever been sown in these fields, and the farm participates in seed-saving programs, knowing that the way we treat the earth now not only affects us, but also our children, our children’s children, and the generations to come.

Many herbs used in traditional remedies are now over-harvested from the wild, endangering biodiversity and interrupting age-old practices. Organically farmed herbs offer an essential alternative to unsustainable “wild-crafting”, which can decimate precious resources and leave people bereft of the medicines that have long sustained them.

Echinacea has been used by First Nations people for centuries, and became popular in the late 1800s as a remedy for colds.

Since the 1930s, scientific research has refined our knowledge of echinacea’s beneficial effects, as well as having helped improve extraction methods to increase the vitality and activity of herbal remedies.

The echinacea fields at Factors Farms, and the nearby extraction plant, are an impressive example of how a careful and considerate intertwining of wisdom and modern research as well as development can support traditional practices, foster a strong local economy, nourish the earth and protect groundwater, and offer us a better way to naturally support health and well-being.

By Leigh Matthews

G OOD

to our Planet

MEET A LOCAL —

—

Natural Factors

Echinacea fields at Natural Factors Farms, Armstrong BC

With degrees in biochemistry and microbiology, Dr. Jan Slama is a gifted research scientist for Natural Factors where he plays a key role in new product development and Natural Factors’ organic farming operations. He also conducts phytomedical, nutraceutical, botanical, and nutritional research in collaboration with universities and research centres around the world. We spoke with Dr. Salma to find out what makes Natural Factors unique.

12 | January/February 2016

M

ost people reference ‘terroir’ when talking about wine, about grapes grown in a soil that imparts unique flavours and characteristics. But when you think about it, the term applies to everything grown in our soil. Natural Factors founder Roland Gahler knew this when he began his nutritional product company over 40 years ago. He also passionately believed that his company had a responsibility to be good stewards of the earth—and, in turn, of people’s health. The care taken begins with the soil, and ends on the shelf.

In a fertile valley just south of Armstrong, BC lies an exceptional tract of land—one of two Natural Factors Farms in the Okanagan Valley where non-GMO, certified organic medicinal herbs and vegetables—such as Echinacea purpurea, alfalfa, and lavender—are grown for their product line. Originally an alluvial floodplain, its deep, mineral-rich soil infuses the plants grown here with special qualities scarce today, says Dr. Slama, because much of the earth’s soil is compromised.

It Starts with the Soil “Our food is deficient in many nutrients,” he begins. “Decades of mismanagement and chemical pesticides have depleted the soil of the minerals and bacteria which produce the nutrients we need for good health. A deficient soil means deficient food.”

“

We let nature fertilize the fields. If the soil is healthy, our food will be healthy.

Natural Factors crops, however, are raised using methods practiced for thousands of years—like crop rotation, open pollination, soil erosion prevention, and planting the soil with legumes and other nitrogen-rich plants which allow the soil to rest and regenerate.

As a result, the soil continues to grow all the bacterial cultures and minerals it needs to support the active, beneficial properties in the 27 different crops grown.

Natural Factors Farms, Armstrong BC CLOCKWISE FROM TOP LEFT

herb planters, artichoke and kale, organic greens and echinacea

Seeds Sown and Reaped Those crops are grown from their own non-hybridized, heirloom seeds, which Dr. Slama collects from around the world for the company’s seed bank.

“We decided over 15 years ago to produce our own true-species seeds,” he explains, “because over 90% of seeds sold in seed houses are actually hybridized. They may look the same but the phytoactive ingredients are missing. Every crop, every plant contains many active properties that work synergistically to support and activate one another. If one component is damaged or missing, nothing works properly.”

Testing, Testing Plants are tested and retested at every stage: as they grow, before hand harvesting, and during processing to ensure those active compounds are present in the quantity and ratios ideal for human physiology.

Extra care is then taken to prevent damage from oxidation, the sun’s UV radiation, and the enzymatic activity that happens in

plants when they are cut. Within minutes or hours of the harvest, processing begins.

Beyond the Farm The same care, says Dr. Slama, goes into research and development.

“We are driven by a genuine concern for people, and a desire to prevent needless suffering, so our international academic research group is focused on inflammation.

It’s the beginning of all disease, including diabetes, autoimmune and heart diseases, and Alzheimer’s. We consider it the most pressing issue today. We are excited that we have found specific bio-chemical compounds that prevent inflammation, and look forward to providing great combinations of active stress management, and food choices, in the future.”

And we at Nature’s Fare Markets look forward to continuing our partnership with Natural Factors—one that began the day we first opened our doors 22 years ago— and to choosing the very best products for our customers.

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

GOOD

Health

Conquer Cold & Flu Season With cold and flu season in full swing, it is important to stay prepared. Your best defense is boosting and balancing your immune system. Many factors, including increased stress, decreased sleep, and poor nutrition, can elevate your chances of becoming sick. There are many natural supplements that can help keep you healthy and prepared to fight off colds and flu this season.

Balance and Prevent A balanced and strong immune system not only fights colds and flu, it also assists in relieving the symptoms of allergies and autoimmune diseases.

• Vitamin D is essential for immune health and wellness

• Beta-sitosterol brings balance to an under- or overactive immune system

• Probiotics help boost good bacteria and the body’s ability to fight off harmful bacteria

• Influenzinum is a homeopathic flu prevention prepared from the approved seasonal inactivated influenza vaccine

• Medicinal Mushrooms assist in strengthening the immune response

Starting to Feel Symptoms These products are best used when you are directly exposed to or feel the onset of symptoms.

Fighting the cause of the illness and not just the symptoms is crucial in fighting off a cold or flu.

• Echinacea is anti-bacterial and has been proven to decrease the duration of illness

• Andrographis boosts the body’s natural killer cells and increases the first line of defense

• Elderberry is anti-bacterial and also assists with decreasing swelling of mucous membranes

• Ginger works well to soothe an upset stomach, and lessen “the chills”

• Vitamin C when taken in high doses decreases the duration of colds

Fight the Bug When a cold or flu has set in there are many natural products to help the body heal the symptoms, and return normal function to your day. These are recommended to be taken when the symptoms of a cold are present, and best when combined with immune boosting products.

14 | January/February 2016

• Oil of Oregano is a powerful anti-bacterial and anti-viral, helping kill the bug that is causing the illness

• Olive Leaf Extract is antimicrobial as it halts the replication of bacteria or virus particles, stopping them from spreading

• Colloidal Silver is a multi-purpose anti-bacterial to help kill harmful bacteria

• Oscillococcinum is a homeopathic remedy for flu-like symptoms

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6 greens+

GOOD

Health

The Problem with “the Pill”

BY DR. SHELBY ENTNER, nd

F

or centuries, women have used a variety of methods to help prevent themselves from unintentionally getting pregnant. Homemade concoctions would be applied or drank to help stop ovulation or fertilization, sometimes with success but often not. Canadian frontier women in the early pioneer days were even known to drink a home brew of

ground up beaver testicles in a moonshine beverage, a stout Canuck choice but sadly without any reproductive effects except to the poor beavers! Since the 1960s women have had the choice to use oral birth control pills to help stop pregnancies. Birth control pills are taken regularly by over 100 million women worldwide but unfortunately, there is little information given to these women

SHELBY ENTNER, nd is a sought-after naturopathic physician, speaker, and expert. After receiving her doctorate in 2002, Dr. Entner went on to practice in the United States for several years before returning to B.C. and eventually founding Vero Health in Vernon. She enjoys a busy practice with her awardwinning team of practitioners and staff and loves living in the Okanagan with her young family.

16 | January/February 2016

about some of the risks that can be associated with long-term use.

When oral contraceptives became available to women in the 1960s it ushered in a time in women’s health where there was more sexual freedom and choice. Women were suddenly able to decide when and with whom they might want to start a family.

verocare.ca

Over 80% of women have been on birth control pills sometime during their lifetime.

It is an important topic in women’s health to understand the side effects that can be related to the nutrient depletions caused by the Pill and the disruption of normal hormone levels caused by its use.

Side Effects Many of the side effects that are well known about using the Pill are listed on the warning inserts. Most women understand that smoking, having a history of blood clots, or having liver disease increase the risks associated with being on the Pill. But how many women think that their depression, insomnia, poor libido, or fatigue might be linked to the Pill? A study published in the Journal of Reproductive Medicine in 1980 discussed the concerns about nutrient deficiencies of six key nutrients in women using the Pill: vitamins B2, B6, B12, folic acid, vitamin C and the mineral zinc. They outlined that using the Pill for more than six months would also lead to abnormal tryptophan levels because of the depletion of B6 and this would lead to lowered serotonin levels. These women had a greater chance of becoming depressed. The Pill doesn’t necessarily cause depression but due to the metabolism of synthetic hormones it can use up normal levels of nutrients or cause deficiencies to occur. Even with improvements in lowering hormone levels in the modern Pill there are still concerns about depression. A 2006 medical journal article came out in Australia about the risks of depression for women who used the oral contraceptive and showed similar results.

Nutrient deficiency commonly seen with the use of the Pill can lead to fatigue. Vitamins such as folic acid and B12 are often depleted with oral contraceptives and these nutrients are required to make red blood cells.

Low levels of red blood cells means less oxygen being carried around in the body which contributes to low energy, anemia, and fatigue. There are also many studies showing that magnesium can also be depleted with the use of the Pill and that affects the body’s ability to make ATP, the body’s energy storage molecule. Magnesium has many important functions in the body, especially with the heart and muscles.

Feeling down?

Studies reveal that women who take the pill have a greater chance of becoming depressed

Running low in this mineral can cause muscle cramps, headaches, insomnia, and increases in blood pressure.

The American Journal of Obstetrics and Gynaecology published an article in 2006 about a decrease in antioxidants seen with using the Pill. Nutrients such as CoQ10, selenium, and vitamin C can be lowered with long-term use of the Pill. These antioxidants have a powerful role in prevention of cancer, heart disease, and neurological and thyroid illnesses. Running low in these nutrients can have a significant impact on future illnesses and risk factors.

The physical side effects of using the Pill are numerous and can often be poorly understood. Using a synthetic progestin or estrogen can cause other significant changes in a woman’s sexuality and libido.

Long-term issues with testosterone and sex hormone binding globulin can occur and studies have shown altered libido levels even after six months of discontinued use.

Ovulation is suppressed by the Pill (hence you don’t get pregnant) and is being studied

as a possible concern with future fertility issues in younger women. Our normal hormone levels are greatly affected by the Pill and need to be supported properly during and after its use.

Make a Plan So what is a girl to do!? The Pill is a medical marvel for sexual freedom but does come with risks and side effects. Investigate healthy food choices and nutritional supplements to help off-set the depletions that the Pill can create. Consider a plan of how many years to use the oral contraceptive and a plan of recovering optimal hormone health for fertility and aging after using the Pill. Discuss with your naturopathic physician or general practitioner the benefits and risks for you as an individual with this method of contraception and research options to keep yourself as healthy as possible during the years you use the Pill. Being knowledgeable and informed can help you choose the best way to support your reproductive choices and future health.

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

G OOD

Nutrition

WHAT WE’RE EATING —

—

Squash

S

quash is one of those produce items that is often misunderstood—is it a vegetable or a fruit?

Technically all squash fall into the fruit category as they contain the seeds of the plant. There are many varieties of this versatile fruit, but they are all categorized by their two main groups: summer squash and winter squash.

Summer squash are generally divided into four groups—crookneck, zucchini (green and yellow), straightneck, and scallop (pattypan).

Winter squash are also divided into four species—Cucurbita pepo (acorn, spaghetti, and others), Cucurbita moschata (calabaza and others), Cucurbita mixta (butternut and others), and Cucurbita maxima (hubbard, turban, banana, and others) with pumpkin varieties in all of them.

Squash originated in Central America and is one of the world’s oldest cultivated

18 | January/February 2016

foods, with archaeological data tracing its origins back to 10,000 years ago in Mesoamerica. Today it is grown all over the world, and is very popular in many Eastern European countries.

Health Benefits Squash contain high amounts of vitamins, minerals, antioxidants, and anti-inflammatory properties, making it an ideal food for supporting the immune system, decreasing inflammation, as well as preventing cardiovascular conditions.

Generally when we hear anti-inflammatory we think about the larger inflammatory conditions such as gout and arthritis, but there is also general inflammation that can lead to cardiovascular issues, ulcers, and has been linked to type-2 diabetes. The anti-inflammatory activity of squash is due to the presence of omega-3 fatty acids, magnesium, and carotenoids like lutein, zeaxanthin, and beta-carotene, as well as less common anti-inflammatory polysaccharides called homogalacturonans.

Squash tops the list of my favorite vegetables. They are so abundant—in quality and variety—in the fall and winter.

They can make a great accompaniment to any meal.

Chef Nick Johnston creates the tasty dishes you find at the Apple Bistro in Nature’s Fare Markets.

See pg. 31 for this season’s must-try new items.

Buy It Purchasing the various types of squash is a very straightforward thing to do. With the different winter squashes, you primarily will want to find a squash that is firm. If there are any soft spots on the squash it could indicate the squash is starting to go off. The colour of the squash will also give some indication of the ripeness, just like any other fruit or vegetable you are buying. For instance, a butternut squash will have a consistent cream colour. When picking out a summer squash, you will want one that is firm and shiny and free of any blemishes or bruising. When picking any type of squash, it is also very important that they have a stem attached. If there is no stem, the vegetable will spoil more quickly.

Butternut Squash Purée

Prep It When it comes to prepping squash, there is going to be some slight variation in how it’s prepared based on which type of squash you use. Of course you just want to cover the basics, make sure they are washed extremely well, as they do grow on the ground. If you are working with summer squash, think zucchini and patty pans, you will want to make sure they are blemish-free. If there are any blemishes make sure to cut them out. For most of the summer squash just cut them up and reserve them for use. With the winter squash— butternut, spaghetti, acorn, etc.—you will have to seed them, which will involve splitting them in half and using a spoon to scoop out the seeds. If you are going to roast them whole you can leave the skin on them; otherwise for most applications you will peel them as well.

Pair It The two ‘families’ of squash will pair differently with different ingredients, although there will be some similarities. The winter squashes will pair great with other seasonal ingredients such as nuts, root vegetables, game meats, and some grains like beans or rice. The summer squash will pair better with those great fresh ingredients like tomatoes, fresh herbs, cheeses, and nightshades, such as peppers and eggplants.

1 butternut squash (about 1 kg) 1–2 litres vegetable stock 2–3 cloves garlic 3 tbsp butter

Of course there are some really great foods and ingredients that will go with both. All types of squashes are used extensively in Middle Eastern foods and curries as they marry well with the spices used in these cuisines. From coriander and cumin to cinnamon and sage, they will all pair exceptionally with squash.

2 tsp salt

Cook It

1. Peel and seed the squash.

For the most part, both seasons of squash can be cooked the same ways, with a couple of exceptions. Of course you can steam, roast, and sauté all of them, but the big differences for me is when it comes to cooking them in season: barbecuing summer squash and turning winter squashes into mashes and purées are my favourite ways to cook these different squashes. When I am firing up the grill to cook my favourite steak, nothing goes with it better than some garden fresh zucchini that has been tossed in salt and oil, and grilled to perfection. And my favourite accompaniment for any winter meal is some butternut squash that has been puréed with some butter, salt, and garlic.

2. Dice into large pieces and place in a pot with garlic.

1 tsp pepper ¼ cup coconut milk 2 tbsp parmesan cheese

3. Fill the pot with vegetable stock until the squash is covered.

4. Bring to a boil and reduce to medium heat once boiling.

5. Let simmer until tender, about 20–30 minutes, depending on the size of the pieces of squash.

6. Strain the vegetable stock into another container and reserve.

7. Put the squash back into the pot with the remaining ingredients and purée or mash until smooth. You can use a traditional masher, but I prefer to use a hand blender to get it really creamy.

Optional: Sprinkle some roasted pumpkin or squash seeds on top for added flavour and crunch.

Note: Sometimes I will add some of the reserved liquid back into the squash to make it more velvety. Whatever liquid I don’t use I will save to use in a soup.

We recommend using organic ingredients whenever possible because it is better for you and supports a sustainable environment and community. the good life The Magazine of Nature’s Fare Markets | 19

GOOD

Health

Time to Detox

BY DR. TERRY WILLARD, clh, phd winter months as you will in the spring/ summer. Our body naturally wants to gain or maintain weight in the winter, and then lose it in the spring and summer. This is a perfectly natural cycle. So if you lose an average of 10 pounds detoxing in May, you can expect only a two to five pound reduction in the winter months.

The most important aspect of a post-festive season detox is that you are getting back to a healthier lifestyle, while cleansing out some of those tasty but ‘naughty’ items that you have consumed in excess over the last month or so. The next most important aspect of a winter cleanse is to keep warm. So instead of lots of cooling salads and fruits, you should consume hot drinks, spices, soups, and stews.

This also means a number of dietary restrictions. A person following a detoxing program is not allowed any flour products (cakes, cookies, breads, pasta, etc.), dairy products (milk, cheese, yogurt; butter is OK), tropical fruits, sweets, processed food, or preservatives.

‘T

is the season. Oh, you thought it was over? January and February are the ‘confessional’ months at our clinic.

Our clients come to us: “Bless me father for I have sinned. I haven’t eaten right in 30 days. I cannot believe how much I jumped off the wagon over the festive season.” ‘Tis one of the most common times of the year for people to want to cleanse, may it be to lose a few pounds, to get back on their old

healthy program, or just because they feel bloated and more stuffed than the turkey. A cleanse is a great way to make a fresh start in the New Year and aid in a few of those resolutions.

Of course you can detox or cleanse any time of the year, but one of the most popular times is after the festive season, to get back to a healthier lifestyle. The first thing to keep in mind is that you should not expect to lose as much weight cleansing in the

DR. TERRY WILLARD, clh, phd is recognized as one of North America’s leading Clinical Herbalists. He appears regularly in the print and electronic media as an exponent of responsible herbal use. He currently serves as the President of the Canadian Association of Herbal Practitioners, a professional member of the American Herbalist Guild and in the Canadian Health Food Association’s Hall of Fame.

20 | January/February 2016

Detoxification programs are safe and can be done by almost anyone, but should not be done by pregnant or breastfeeding mothers.

You should consult a practitioner if you are also having any acute problems like a cold, flu, or other mediDr. Willard is cal condition. coming to Nature’s Fare Markets !

See the Even ts Calendar on pg. 4 for dates.

wildroseproducts.com

G OOD

Fitness

New Year New Rules

BY RACHEL DOELL

O

ften times when we write out our New Year’s resolutions or goals for the year, we come up with a list of do’s and don’ts.

We set our expectations high while failing to set ourselves up with a plan to succeed.

What if instead of saying I won’t or I don’t this year, you set yourself up for success by focusing on what you are doing and watched the good grow?

Here are my top picks for watching the good grow in 2016.

of time you have for that workout, start thinking less is more. If you’re looking to get in shape and are pressed for time, hang up your marathon running shoes and set your timer for 20 minutes. A HIIT (HighIntensity-Interval-Training) burns 20% more calories and fat than your standard slower pace 60 minute workouts. In a HIIT workout you are pushing yourself as hard as you can with short breaks. If you’re looking to build some serious quads this winter you may need to stay on the squat rack a bit longer than 20 minutes.

3. Add Rest Days One of the most common mistakes we make when getting started on a new fitness program is skipping our rest days. We tend to go as hard as we can until we get burnt out and end up sitting on the couch for days eating all the snacks we’ve been avoiding. When we take our rest days it allows the body to heal, hormones to balance, and lean muscle to rebuild itself. When we put stress on our muscles we cause them to break down; when we rest we allow the

1. Add Greens One of the best ways to improve health and fitness is to start with the gut. By adding green shakes to your morning routine, you help to make your body alkaline and support healthy hormone production. By drinking greens you also reduce cravings throughout the day due to your fibre intake.

When our bodies are more balanced we are able to push harder in our workouts and keep a clear head when sugar is calling our name. You can make your greens at home or buy them in a powder form. My favourite is Genuine Health’s Fermented Whole Body Nutrition with greens+. It’s packed full of nutrition and is super easy to make. Go with the acai mango flavour!

2. Add time One of the most common questions I get asked when clients are signing up for a program at Dailyroutinefitness.com is how much time will the workouts take?

RACHEL DOELL’S

MORNING GREEN DRINK

8 oz. water

½ pear or banana

½ cup cucumber

juice of ½ a lemon

handful of spinach

¼ stalk celery

½ apple

handful of romaine

a bit of parsley

Blend all ingredients together in blender and enjoy!

I have kids, a job, a husband etc…This year instead of stressing over the amount

RACHEL DOELL is an instructor, personal trainer, mother, and wife who loves health and fitness. Her fitness company, Daily Routine Fitness, (dailyroutinefitness.com) features simple ways to fit living a healthy life into your everyday routine.

Read her blog and find workouts: dailyroutinefitness.com 22 | January/February 2016

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Improved weight management Reduction of stress Support for healthy cholesterol levels Relief of chronic venous insufficiency (CVI) Removal of toxic tissue waste Gluten-free

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muscle to rebuild itself, causing a layering effect of lean muscle which in turn burns off unwanted fat. Set up your workout schedule to allow 1-2 days of rest for those muscles. You can also incorporate active rest here with a relaxing hike, a swim in the lake, or chasing after your kids.

4. Add fun back into fitness Oftentimes we get caught up in the excitement of our friends’ new health journeys or the newest fitness craze. We find ourselves

dying in hot yoga, training for a marathon, or wanting to throw up in bootcamp, thinking why the heck am I doing this??!!

Does change also come with discomfort?

Yes, most times it does, but when it comes to fitness I highly recommend a love-hate relationship. Find something that challenges you but also makes you want to come back for more. Check out local studios that offer a large variety of classes and try them all!

You may find that you were once a dancer but you now love that insane bootcamp, or

DAILY ROUTINE FITNESS

New Year, New Rules Workout

that runner in you needs a little more zen time on your yoga mat. Add more variety, experience, and find what will keep you coming back for more.

This year instead of thinking about changing your whole life, just think about adding additional good things. One at a time. This year just let your pile of good things grow.

This year I’m committed to making fitness happen wherever and however!

Warm up for 10 minutes. Set your timer and do each exercise for one minute. Repeat the movement on both sides when applicable.

Repeat the circuit three or four times.

OVERHEAD SQUAT Set feet hip-width apart, core tight, and arms straight up next to the ears.

Lower the body to 90 degrees. Actively squeeze your glutes as you return to standing.

TWISTED LUNGE Start with legs hip-width apart. Take a large step forward keeping your front knee behind the toe and your back knee bent right above the floor. Twist your upper body to one side, arms straight out, and then return to starting position.

PLIÉ SQUAT Take a wide stance with your legs. As you’re squatting keep your back up straight, core tight, and arms raised to be in line with the shoulders. Allow the knees to open up and press back as you squat. Return to starting position. To offer a more challenging approach, come onto the balls of your feet and raise your heels.

WALL PUSH-UP Take your hands wide, wrists slightly wider than shoulders. Lower your chest to the wall and press back to starting position.

WALL SIT Press your upper and lower back against the wall as you bring your body to a 90 degrees seated position. Place all the weight in your heels and hold your squat 30–90 seconds depending on your level of fitness.

PLANK Set yourself up with hands under shoulders and a slight bend in your elbows to protect the joint. Roll your shoulders away from your ears and either place your knees on the ground or come on your toes for more of a challenge. If you are still feeling like you need more of a challenge, raise one leg off the ground.

24 | January/February 2016

Travel tip…

Taking Travelers’Probiotic before, during, and after traveling abroad will protect you from intestinal upset and travelers’ diarrhea.

The 12 beneficial probiotic strains in Travelers’Probiotic crowd out harmful microorganisms that can cause travelers’ diarrhea, neutralize their toxins, and populate your intestines with healthy intestinal flora.

Best of all, thanks to the protection of our advanced PH5D enteric coating, you can be assured that our 21 billion probiotic cells will safely escape harsh stomach acids and be delivered “alive and active” directly to your intestines for 100% optimal results! Bon voyage!

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ProbioticIntensity — Advanced formula of 18 total strains with 10 human, 1 plant, and 7 dairy strains plus colostrum for maximum beneficial effects.

ProbioticsRecovery — Potent (120 billion CFU) formula with 12 human strains to repopulate intestinal flora.

AcidophilusUltra — Fortifies immune and intestinal health.

IBSUrgency — Relieves irritable bowel syndrome symptoms such as bloating, diarrhea, and constipation.

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G OOD

Health

Get Your Groove Back Increased immune function, improved sleep, and stress relief are a few of the positive perks of sexual activity. But if you’ve lost interest in the good stuff, you are not alone.

W

hat causes sexual dysfunction? Vancouverbased sex therapist Dr. Teesha Morgan, dhs says the most common sexual problems in women are low libido and pain during sex, and for men, erectile dysfunction.

26 | January/February 2016

“Couples are reaching out for help with communication; for instance when one partner has a higher libido than the other, or when they are trying to have a baby and find their sex life becoming mechanical,” says Dr. Morgan.

Given that our libidos are influenced by a myriad of psychological and physiological conditions, it is important to consider what may be putting a damper on your sex drive.

Beliefs about sex and sexual preferences, how you are feeling about yourself, your work-life balance, and hormones all play a role.

Here are a few tips to help you get your groove back.

1

3

Talk to your healthcare practitioner about a blood test, or in naturopathic medicine a saliva or urinary test, to further evaluate your hormone levels and the role they are playing in your sexuality.

Check-up on your hormones

Make a date (with yourself)

4

Dr. Morgan suggests many of the sexual problems she encounters in her practice could be alleviated through a new narrative that dispels fear-based myths surrounding self-pleasure.

She says when we can romance ourselves through masturbation we become better partners, better lovers, and better communicators. Check out her recent Ted Talk exploring the topic www.teeshamorgan. com/media/

2

Hit the gym

When production levels of testosterone in the body are low (a natural decline starts around age 30), a man may experience a lagging sex drive, erectile dysfunction, and fertility issues.

Testosterone also plays a role in women’s health, so depression, fatigue, and a decreased libido could be signs of hormone imbalance. Add the decline of progesterone and estrogen during perimenopause and menopause to the equation, and there’s clearly some biochemical complexities that can contribute to sexual dysfunction.

According to Dr. Entner, medications for anxiety and depression also tend to have sexual side effects and flat-line our libidos.

Moreover, endocrine disruptors in the environment can impact hormones and fertility.

Seek professional support

Periods of dormancy in desire are normal as our bodies, minds, and relationships change and grow. However, if you are feeling stuck, enlisting the help of an expert can be a lifeline for relationships.

“If a couple is experiencing sexual dysfunction, a third-party facilitating effective communication can help you move away from shaming and anxiety and toward validation and empathy,” says Dr. Morgan. “As a relationship evolves so too can the sex, but both partners must be willing to address the elephant in the room.”

Support for Lagging Libido A lack of desire or arousal can be tied to how you are feeling about your partner, but first consider, how do you feel about yourself?

If you are tired or sluggish, a tweak to your exercise regime might rev up your engines.

Naturopathic Physician Dr. Shelby Entner says exercise fuels our organs of desire.

“Our pelvic regions require blood flow so circulatory issues can impact sexual performance, and our ability to get turned on,” she explains.

Go for a run, a hike, a snowshoe, or a ski.

Try a strength training, spin, dance, or yoga class. If illness or injury stands in the way, talk to your healthcare practitioner about limited mobility fitness options.

Dark, organic chocolate offers the same feel-good endorphins as sex. A great reminder of how good you can feel from sexual stimulation resulting in orgasm.

Spicy peppers increase core temperature and blood flow.

Try serving yourself or your sweetheart a ‘hot’ meal on date night.

Zinc supports the production of sex hormones; it can be found in almonds or taken in capsule form.

Maca (Peruvian ginseng) has been used for thousands of years to increase energy and stamina.

Try a Fierce smoothie at our Apple Bistro–it has a full serving of maca. It’s also available as a supplement.

Libido-Specific Suppplements found on our shelves include Vigor-force, Via-great SX, Ultimate Libido, Sex Smart, Eroxil for men, and Erosyn for women.

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

GOOD

Beauty

The Cost of Stinking Pretty

S

cent is deeply connected to memory and emotion. The right scent can take us back in time to a memory or feeling and in ancient times it was used as an indication of status and power. As the industry and times evolved, perfumeries began to harness the ability to blend many of nature’s most frequent scents and essential oils, found in plants and animals, to create a variety of unique and beautiful perfumes.

Chemical Interference As with any industry, the natural blends led way to chemically-derived synthetic options.

While they are still blended in the same way, the synthetic ingredients may actually act as a neurotoxins rather than invoking nostalgic memories of days gone by.

The category and ingredient name seen on packaging as “fragrance” covers a wide variety of products from perfumes, to air fresheners, and candles, and contains over 500 potential chemicals that are not required to be listed on the label. The average bottle of mainstream perfume can contain over 45 chemicals! Research states that many of the ingredients in fragrances are neurotoxins, meaning that they have poisonous effects on the brain and nervous system. Some of the most common chemicals in perfumes can be grouped into parabens and phthalates. Many of these chemicals disrupt our natural hormonal balance and production, causing any number of possible emotional and health concerns including: anxiety, mood swings, early sexual development, and depression. Others can cause irritability,

mental vagueness, muscle pain, asthma, fatigue, headaches, dizziness, swollen lymph nodes, coughing, general irritation to the respiratory system, and burning or itching skin irritations.

Back to Nature Research has proven what history has known all along, not only do naturally derived essential oils provide a unique and chemical-free scent, they are also very beneficial and evoke healing properties.

Learning to use essential oils can not only help you smell like an Egyptian goddess, it can help beef up your first aid kit with many ready-to-use treatments for cuts, headaches, respiratory issues, mental fogginess, and energy…you know, all the things that the mainstream perfume caused you to have issues with.

DIY BEAUTY

DIY PERFUME

Your blend will consist of your preferred fragrance style, but there are some general guidelines to follow. Oils are classified into three groups: Top Notes, Middle Notes, and Base Notes.

Perfume Oil

Top Notes are usually light and fresh, but evaporate very quickly: bergamot, cajuput, cinnamon, eucalyptus, grapefruit, lemon, lemongrass, mandarin, neroli, orange, peppermint, tangerine

15–25 drops of your favourite essential oils

Middle Notes are softer and can take a few hours to notice after application: chamomile, cypress, fennel, geranium, hyssop, juniper, lavender, marjoram, neroli, nutmeg, rosemary Base Notes are considered heavier oils; their scent can be very intense: cedarwood, cinnamon, clove, frankincense, ginger, jasmine, myrrh, patchouli, rose, rosewood, sandalwood, ylang ylang

1 tbsp carrier oil, such as jojoba or grapeseed oil

1. Mix carrier oil with selected essential oils.

1. Pour into a roll-on bottle.

DIY BEAUTY

Solid Perfume

1 tbsp carrier oil, such as jojoba or grapeseed oil

Use this guideline when blending essential oils for perfume:

2 tbsp grated beeswax

• 3 drops Top Notes

15–25 drops of your favourite essential oils

• 2 drops Middle Notes

• 1 drop Base Note

Combining scents is an art and takes some practice. Note that some oils, such as cinnamon or neroli, work as either top, middle, or base notes depending on what other oils they are mixed with.

28 | January/February 2016

1. Melt beeswax in a double boiler.

2. Stir in carrier oil, and let cool slightly.

3. Mix in essential oils.

4. Store in a small tin or container of your choice.

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G OOD

Health

NATURAL MEDICINE CABINET —

—

Apple Cider Vinegar

SOURCE

WHAT IT DOES

Apple cider vinegar is created from the slow fermentation of apples, which leaves many of the bioactive and beneficial components intact. During this process the “mother” forms, which is an amino-acid rich cobweb-like structure, which causes the vinegar to look cloudy. If consuming it or using in foods, it is recommended to use an unprocessed and nonpasteurized product, as this will ensure that all of the beneficial properties are unaltered.

Vinegars have been used throughout history for a plethora of medicinal, beauty, and household uses. Apple cider vinegar is full of amino-acids and anti-oxidants, and has anti-microbial properties. When taken daily it can have numerous health benefits. It is also commonly used in natural beauty care and household products and treatments.

30 | January/February 2016

RECOMMENDED USES It is most recognized for its roles in improving digestion, assisting with weight loss, and balancing blood sugar. When taken just before meals it has been shown to not only increase digestion, but also help increase satiety allowing for less food to be consumed. It also decreases glucose and insulin response after consuming a carbohydrate rich meal. For those suffering with acid reflux or digestive issues, the vinegar helps break down food, increasing the digestion and absorption. When used externally apple cider vinegar makes an amazing skin tonic for acne prone skin, and also works well as a hair treatment for encouraging healthy hair growth and maintenance.

SAFETY ISSUES/DRUG INTERACTIONS There are no known interactions with apple cider vinegar, as it is first and foremost a food. However, those who may be suffering from stomach or mouth ulcers may want to avoid use as the acid would potentially cause irritation. Also, use caution on dry or broken skin.

NATURE’S FARE MARKETS SAVE A BAG We donate 5¢ to charity for each reusable bag used. Thank you for your support and choosing reusable shopping bags!

Our total donations as of the end of November 2015: Food Bank: $29,422.39 SPCA: $3,805.40 Langley School District Foundation: $3,069.85

COMMUNITY EVENTS New Store

Cookies for a Cause

We are very excited to announce that we have a new location coming to White Rock, BC in late spring 2016. As with all of our communities, we can’t wait to get involved with the people of White Rock. We look forward to growing our community of knowledgeable, socially responsible, and downright amazing customers and staff. Stay tuned for more info as we begin our adventure in this new location.

Giving back is ingrained in our core values and something that we at Nature’s Fare Markets truly put into action this holiday season.

Our team of staff and commissary cookie elves came together to bake, package, and sell over $6,000 worth of Chocolate Crackle Cookies. All of the cookie proceeds were used to build holiday hampers for local families in need.

Thank you to all who purchased these delicious cookies and helped make this such a successful holiday program.

We have raised $9,381 for our previous Save-a-Bag charity, the Sierra Club.

3% CLUB The 3% Club is all about giving. Through this program, Nature’s Fare Markets helps all types of local groups, clubs, businesses, and organizations give back to the community.

Participating organizations collect receipts from purchases made at Nature’s Fare Markets and we give them back 3% of the total spent! In 2015 we had 102 participating organizations and we gave back $24,303.28 to help support their programs and needs.

Ask for more information: info@naturesfare.com

Update

Social Media Do you follow us online? We would love for you to reach out, connect, and say hey!

Our social media channels are a great way to stay involved with what’s happening at our stores, recipe and health tips, events, and exclusive onlineonly contests. We look forward to seeing you on Twitter, Facebook, and Instagram.

Our Chocolate Crackle Holiday Cookies were a hit this year! The sale of these delicious treats raised over $6,000 for local families in need.

Find out about events and contests happening in Nature’s Fare Markets’ stores and our communities. www.naturesfare.com

NEW BISTRO DISHES —

at —

Nature’s Fare Markets

MEXICAN FIRE ROASTED PEPPER SOUP

KIMCHI CABBAGE ROLLS

BROCCOLI CHEDDAR LASAGNA

Black beans and vegetables stewed in southern spices and roasted red pepper purée.

Cache Creek beef, kimchi, and cabbage roasted in a tangy sauce of coconut milk and tomatoes.

Layered with creamy sauce, broccoli, carrots, and spinach.

Topped with cheddar cheese.

Availability, product, and pricing may vary per location. Look for the Apple Bistro in our Kamloops, Kelowna, Langley, Vernon, and West Kelowna locations. See in-store for details.

the good life The Magazine of Nature’s Fare Markets | 31

C Find your

WINTER ES�ENTIAL�

Don’t let winter get you down. Talk to our vitamin specialists in-store to find out what is right for you.

COLDS FLU WINTER BLUES LOCATIONS 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

CONNECT WITH US

3400 30th Avenue 250.260.1117

West Kelowna 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 items) and receive a 15% Off Reward Coupon to use on all regular priced items on one future visit of your choice.

5% Discount Days

Save 5% on select days on regular priced merchandise.

Senior’s Days: Wed & Thurs Family & Student Day: Sunday

3480 Carrington Road 250.707.3935 Open seven days a week Store Hours & Online Orders: naturesfare.com