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THE The Magazine of


NATURE’S FARE MARKETS Live well. Live organic.












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6 Bee Friendly

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29 THE BEST OF THE WEEKLY SUPPLEMENT BLOG: Canada’s Environmental Efforts Lack Impact



10 Drugs Deplete Nutrients

By: RoseMarie Pierce, B.Sc. Pharm

12 Water – It Does a Body Good 18 THE NATURE’S FARE NUTRITIONIST: Choose the Sun Instead of Sunscreen

By: Lisa Kilgour, rhn

20 Happy Bellies, Healthy Bodies


By: Jennifer Browne

26 Unplug…and Plug into Nature

By: Jacob Rodenburg






23 Resistance Band Workout


By: Rachel Doell





Recipe: Charred Tomato Herb Dressing




28 Exfoliate Naturally

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


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



customer appreciation day

Customer Appreciation Day



Charity BBQ


Store-wide discounts Charity BBQ Thursday, July 16

Saturday, July 11


for: Cystic Fibrosis

Saturday, July 18

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Friday, July 24



Get your nutrition questions answered by our Registered Holistic Nutritionist, Lisa Kilgour.

for: The Food Bank


Book a free half hour consultation at a participating store today.


“Awaken Your Inner Athlete…Life is a Sport” 



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with Dr. Cory Holly Sponsored by: Purica Tuesday, August 11

Thursday, August 20 Vernon



Tuesday, July 7


Thursday, July 9


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“The Good, The Bad, and the Bacteria: How gut flora is affecting your life.” 

Thursday, August 13


Tuesday, August 18


with Lisa Kilgour, rhn

Thursday, August 20


Sponsored by: Genuine Health

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Wednesday, August 19 See in-store for webinar details.

Ask Lisa Kilgour your nutrition questions: ask_lisa@naturesfare.com

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Millions of Canadians deal with daily digestive malfunction and attribute it to genetics or faulty wiring. Jennifer Browne reveals the common denominator present in almost all chronic digestive angst: food. What we choose to fuel ourselves with has a direct impact on every part of our bodies, starting with the digestive system. Browne urges us to own responsibility for our own health and make conscientious decisions regarding the cause and effect foods have on our digestive tracts. Written in frank, humorous laymen’s terms and sharing her own personal success story along with others’, Browne passionately educates her readers on why a plant-based diet is the only prescription necessary for a happy, healthy tummy.

This documentary details the economic, political, and ecological consequences of a puzzling phenomenon: a dwindling world honeybee population. An official selection of the Colorado Environmental Film Festival, the International Wildlife Film Festival, and the San Francisco Documentary Film Festival.

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




To appreciate a beekeeper’s concern over the recent and marked declines in honeybee colonies, you must go back…way back, to when you learned that bees seek nectar from flowers to make honey, which feeds them in the winter months.

6 | July/August 2015


ou might recall that while sipping the life-affirming nectar from a flower, the bee is also collecting grains of pollen (or the plant’s male reproductive cells) on its body. The pollen is then transported to another flower as the bee continues the search for more gooey nectar goodness. So begins the circle of life. Bees need plants, plants need bees, and we need them both (plants = air, water, food, medicine). Voila! Nature’s story is a beautiful one, and black and white enough for us all to agree that the mortality rate of bees is something we ought to pay close attention to. However, the plot of this story thickens when you consider the man-made factors that are impacting bee health.

Our Actions, Our Results Like any good long-term relationship, plants and bees have grown together. Their coevolutionary interconnectedness is known as plant-pollinator mutualism. Over the course of millions of years, flowers became more attractive and accessible, and bees got better at getting at the nectar with strawlike mouthparts. Then, about 10,000 years ago, we arrived on the scene. Evidence of apiculture (beekeeping) dates back to Egyptian times, or 4,500 years ago. As beekeepers, our relationship with the beneficial insect was symbiotic: we gave them a place to live, they gave us honey, wax, and plant life. Today, the story of our bond with bees must be viewed at a systems level. Because, as it turns out, our use of pesticides and synthetic fertility practices is not without consequence to our fuzzy friends. The buzz on bees since 2006 has been Colony Collapse Disorder (CCD), after the marked loss of honeybee colonies at a rate of 30–90 percent of hives in the United States. Studies suggest CCD might be a warning that agrochemical practices are in fact anti-ecological. Of particular concern are neonicotinoids, which coats the seed. When the plant grows, all parts of the plant—such as pollen—are toxic to insects (including pollinators).

Health Canada’s Fall 2014 Update on Neonicotinoid Pesticides and Bee Health report revealed “The weight of evidence indicated that exposure to neonicotinoids during the corn and soybean planting period contributed to bee mortalities in 2012 and 2013…These bee incidents were similar to reports from Europe where planting of treated corn seed also resulted in bee mortalities.”

The use of pesticides and synthetic fertility practices is not without consequence to our fuzzy friends. The European Union has since banned the use of neonicotinoids outright, while the province of Ontario instituted an 80%

reduction in the chemical’s use by 2017 and has committed to an action plan for pollinator health. According to Vic MacDonald, former president of the Capital Beekeepers Association and owner of Bees Inc., neonicotinoid pesticides demand more intensive study considering that what a bee ingests, we ingest. “Very little attention and research is devoted to the adjuvants present in these formulations, such as slow release chemicals and adhesive/absorptive enhancers. Our bodies are merely the containers in which the new compounds are reformulated. Has the honey bee become the warning canary in a gasfilled coal mine?”

Public Education for Pollinator Health Documentary films discussing the systemic implications of agrochemicals and celebrating the magic of pollination, like Vanishing of the Bees, and Queen of the Sun: What are the bees telling us? are well worth the watch. Beekeepers are a particularly passionate pack, and both adults and children will find the subject matter relatable.

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

Bee Friendly Flowering Plants



Sweet Alyssum

Here at home in British Columbia, movements to protect and preserve habitat and bring public awareness to some of the bigger-picture issues that threaten beneficial insects are gaining traction.

The weight of evidence indicated that exposure to neonicotinoids during the corn and soybean planting period contributed to bee mortalities in 2012 and 2013. “We need biodiversity on Agricultural Land Reserve (ALR) land and land adjacent to ALR to create better habitat for pollinators,” says Nancy Holmes, project lead with the University of British Columbia Okanagan (UBCO) campus’s Bee Central project. Bee Central is part of a larger partnership between UBCO, the City of Kelowna, and Emily Carr University of Art & Design, which aims to deliver a “pollinator pasture” on the site of a centrally located city heritage site. “The Brent’s Grist Mill’s site in Kelowna will be a huge stretch of land for bees to forage on. To engage the public we are marrying art with pollinator programs that help people get closer to bees to understand the importance of their work,” says Holmes.

Bee Friendly Backyard or urban beekeeping is also growing in popularity, but before you start a hive, check your area bylaws. Each municipality has area-specific beekeeping regulations. 8 | July/August 2015

Blue Salvia

Brown-Eyed Susan

To support pollinators you can always “plant flowers, and more flowers and the right kind of flowers,” says Master Gardener and long-time Kamloops Food Policy Council contributor Elaine Sedgman. Bees only see yellow, blues, purples, and whites, so consider colour when choosing your flowers and make sure the variety hasn’t been bred to be pollenless. Sedgman suggests yarrow, dill, sweet alyssum, and blue salvia as good sources of highquality pollen and nectar for bees. “Think of an insect, how would they see your plantings from above?” says Sedgman. “Plant flowers in big clumps of the same colour. Alternatively, set up a big pot of flowering herbs. Leave accessible water around your garden and make sure you put rocks in the bottom of the dish, so they do not drown.” Given the controversy around neonicotinoids you’ll also want to ensure the plants you’re buying to attract beneficial insects like bees are not treated with the chemical. Friends of the Earth Canada offers a comprehensive list of major retailers and their position on the issue, from Home Depot and Rona to Loblaws and Canadian Tire (foecanada.org/en/ retailer-actions-on-neonicotinoids/). The organization’s Bee Cause campaign aims to raise retailer awareness of the harmful effects of neonicotinoids. So if you are really buzzing after reading this article you might download the form letter from their website and submit it to your local garden centre. Our purchasing power can put an end to the procurement of plants treated with neonicotinoids. In closing, we wanted to say there’s a new narrative emerging. It’s about us as we find our way back to childlike appreciation for the building blocks of life that surround us—because the survival of bees, pollinators, and beneficial insects is an indication of our own health on the planet. 


Support Bees and Other Beneficial Insects in Your Garden Master Gardeners of BC: Planting for Pollinators www.mgabc.org/sites/ gardenfiles/Gardening%20 for%20Pollinators%20 Colour.pdf

Basic Beekeeping Two Day Intensive Bees Inc. Register: Call 250-764-1825 or Email: vic@ beesincorporated.com

Free Guide to Gardening for Bees Apiaries and Bees for Communities Hive Sign up online: backyardbees.ca



Drugs Deplete Nutrients BY ROSEMARIE PIERCE, B.Sc. Pharm


Coming this Nov ember! Watch R oseMarie Pierce pre “Drugs th sent at Deple te Nutrie in a Free nts” Educatio nal Semin at Nature ar ’s Fare M arkets.


rug-induced nutrient depletion is an important topic, but most consumers know very little about it. More than 400 prescription and over-the-counter medications are known to cause multiple nutritional deficiencies. Over the last four decades, in excess of 600 scientific studies have documented the evidence.1 2 Unfortunately, this potentially life-saving information has not been made widely available. The side effects from these nutrient losses can affect energy, mood, libido, the immune

system, the ability to ward off degenerative diseases, and can even shorten life. Pharmaceutical drugs rob vital nutrients by interfering with the ability to properly digest, absorb, transport, metabolize, synthesize, utilize, or excrete vital nutrients. If it is necessary to take medication, it is recommended to cover the bases nutritionally through the addition of superfoods and natural supplements along with a healthy diet containing an abundance of local and organic fruits and vegetables. Commercially grown produce and packaged foods will

not provide the kind of nutrition needed. Many reliable studies now indicate that modern intensive agricultural methods have stripped increasing amounts of nutrients from the soil.3 The following is an easy-to-follow path through some of the most common drug categories that affect health by depleting valuable vitamins, minerals, and antioxidants. I have also included the foods and supplements recommended to replenish the body and meet its optimal needs.

ROSEMARIE PIERCE, B.Sc. Pharm is a holistic pharmacist with more than 40 years experience in both conventional and natural medicine. She is a highly respected lecturer, writer, and media personality within the natural health industry, and serves in a senior capacity with Prairie Naturals Health Products. Learm more: holistic-pharmacist.com 10 | July/August 2015


ACID-BLOCKING DRUGS e.g. Losec, Nexium, Pepcid, Tagamet, Zantac These drugs deplete vitamins B1, B12, and D, folic acid, iron, calcium, iron, magnesium, selenium, and zinc. A high-quality multivitamin/mineral plus a liquid solution form of calcium, magnesium, and iron are suggested to replenish these nutrients. Acidblocking drugs substantially decrease production of stomach acid, causing potential bacterial overgrowth of the small intestine. When using these drugs, it is important to take probiotics (acidophilus/bifidus) and consume fermented vegetables (sauerkraut) and beverages (kombucha, kefir). Acidblocking drugs also interfere with proper protein digestion and the production of adequate digestive juices. A potent digestive enzyme that also breaks down the hardto-digest proteins (e.g., gluten and casein) can help gut issues. Kiwi fruit contain protein-digesting enzymes that can relieve constipation, gas, and bloating caused by improper digestion. ANTIBIOTICS deplete folic acid, biotin, vitamin B complex, and vitamin K2. They also immediately wipe out certain strains of friendly bacteria flora that colonize the intestinal tract and support healthy digestion and immune function. Unfortunately, antibiotics can create a massive gut bacteria imbalance, encouraging the presence of obesity-promoting bacteria. Researchers speculate antibiotic usage is a major contributor to both obesity and diabetes. The healthy bacteria can be replaced with a probiotic supplement and fermented foods during and following use of this type of medication. Also, look to replenish with 30 to 100 mcg daily of vitamin K2-M7, normally made by friendly intestinal bacteria. Note: mineral supplements (magnesium, calcium, zinc, iron, selenium, iodine) need to be taken at least two hours away from many types of antibiotics, as they can bind to antibiotics and reduce absorption of both.

As of 2015, approximately 80% of the antibiotics consumed in Canada are destined for livestock either for preventing illness or promoting growth. What are the effects on the human body? ANTI-ANXIETY MEDS e.g. Xanax, Valium, Ativan ANTI-DEPRESSANT Prozac These drugs deplete melatonin, a very important anti-cancer hormone that plays a pivotal role in sleep and immune function. Melatonin also plays a key role as the biological “time keeper” of hormone secretions. Ideally, melatonin supplementation is started at a low dose, between 1.5 and 3 mg per night, to ensure the melatonin is not causing side effects.

Who are most susceptible to nutrient depletion? • Elderly (renal and liver issues) • Multiple drug users • Poor eaters • Those with digestive issues • Those with pH imbalances (acidosis) • Smokers • Alcoholics and frequent alcohol users

FEMALE HORMONES e.g. oral contraceptives, bio-identical hormones containing estrogen, or synthetic estrogens These drugs deplete the body of vitamin B6, magnesium, zinc, and friendly gut bacteria, regardless of the form of estrogen. As well, oral contraceptives deplete vitamins C, B12, B1, B2, B6, folic acid, magnesium, and selenium. Increasing dietary intake of cruciferous vegetables (broccoli, cauliflower, cabbage, brussel sprouts, kale, mustard greens, turnip, arugula) can increase the safety of this medication by promoting favourable metabolism of estrogens instead

of producing carcinogenic metabolites. Including a multi-vitamin/mineral in your routine is highly recommended when taking female hormones. ANTI-INFLAMMATORY DRUGS, NSAIDS e.g. Ibuprofen, Naproxen, Indomethacin, Diclofenac These drugs deplete folic acid, iron, and vitamin C. NSAIDs also deplete melatonin. ASPIRIN e.g. Bufferin, Bayer, Baby ASA These drugs deplete all of the above as well as pantothenic acid (Vit. B5), calcium, potassium, and sodium. Folic acid or folate is a water-soluble vitamin eliminated from the urine like most B vitamins, and is destroyed by many different drugs. A three times per day multi-vitamin/mineral supplement that provides at least 300 mcg of folic acid per capsule is ideal. The highest food sources of folate are dark leafy greens, asparagus, broccoli, and legumes. STATIN DRUGS e.g. Mevacor, Pravachol, Zocor, Lipitor These drugs deplete Omega-3 fatty acids, Vitamin K2, and CoQ10—each an important nutrient for the health of the cardiovascular system. In a March 2015 PubMed journal article, the authors state: “the epidemic of heart failure and atherosclerosis that plagues the modern world may paradoxically be aggravated by the pervasive use of statin drugs.” In order to protect oneself from the adverse effects of these drugs, it is advisable to supplement with the following: vitamin K2-M7, a fish oil Omega-3 blend, and at least 100 mg of a high-quality CoQ10. There is a growing realization in the medical community that long-term drug treatments of many of the most common drugs can deplete a number of vitamins and minerals and may be harming patients. As a consumer, check for possible drug-nutrient depletions and take the necessary steps to replenish the body’s nutrient levels. 

1 Drug-Induced Nutrient Depletion Handbook, Ross Pelton, RPh, PhD, et al., Lexi-Comp. Inc. 1999. 2 http://naturaldatabase.therapeuticresearch.com/nd/Search.aspx?pt=14 3 http://www.scientificamerican.com/article/soil-depletion-and-nutrition-loss/

the good life  The Magazine of Nature’s Fare Markets  |  11



Water – It Does a Body Good these guidelines are greatly influenced by exercise and the fluid content of your diet. “It is important to know how much water you drink on a regular basis. You will need to add to it if you are going to be outdoors in the heat,” says Melissa Spooner, BSc, Endurance Coach and Nutritionist. “I would suggest adding a bottle of water (16 to 20 oz) for every hour of exercise in the heat.”

“I would suggest adding a bottle of water (16– 20oz) for every hour of exercise in the heat” —Melissa Spooner, BSc Endurance Coach and nutritionist

With summer heatwaves upon us it is a good time to offer a few tips and tidbits about hydration.


et’s start by getting personal. Is your urine light and clear? You are hydrated. Dark and strong smelling? Grab a glass of spring or mineral water, over reverse osmosis (RO) water. RO does a good job of removing bacteria, but it also filters out naturally occurring minerals that contribute to good health.

12 | July/August 2015

Know Your Baseline If you’ve ever groaned about drinking a daily eight glasses, this update might feel like a flood. The Dietitians of Canada recommend a fluid intake of 3 litres (or 12 cups) for men 19 years old and over and 2.2 litres (or 9 cups) for women. For pregnant women it’s 2.3 litres (or 9.5 cups), and nursing mothers, 3.1 litres or (12.5 cups). However,

And staying on top of your hydration is not just for athletes. Any activity outdoors in hot temperatures can lead to an imbalance, so it’s important to include electrolytes like sodium, potassium, and magnesium in your hydration. “If you are gardening for four hours in the heat you might want to have an electrolyte drink on hand. Just add some lemon juice and Himalayan salt to your water,” says Spooner. A good rule of thumb is to include electrolytes in your hydration when exercising in excess of 60 minutes in the heat. Cramping and craving salty foods such as chips after

a long day outside, when you normally don’t, is a good indicator that your body is in need of more electrolytes.

hydration on the go

Spooner also suggests eating vegetables that offer healthy doses of minerals like potassium and magnesium and including a teaspoon of high-quality salt in your daily diet. “Some people salt their watermelon or cucumbers; if you’re losing sodium through perspiration you might have a little salt on your breakfast egg too.”

For families on the go, Happy Water’s WaterBox is a new take on an old packaging solution (wine in a box) and makes hydration accessible, and even a little bit fun. “Wine in a box did not have to survive in the environment, water in a box does,” says Leading Brands President Ralph McRae. “We spent time on the design so it would be robust enough to leave in the freezer overnight, get thrown in the car, and then take it camping the next day.”

Consider Your Sweat Rate A one or two percent body weight loss after being outdoors is a sure sign of dehydration. This depletion can cause tiredness, irritability, headaches, and dizziness, and at its worst, high fever and even unconsciousness. Technology to the rescue! We found several free online tools to help you better manage fluid intake and avoid heat-related illnesses. CamelBak (purveyors of hands-free hydration) offers a nifty hydration calculator (www.camelbak.com/HydrationCalculator) that determines your sweat rate and will turn out a suggested water intake in litres per hour. Just plug in your particulars: age, body mass index, gender, the temperature outside, and the type of activity you are engaged in, from hiking and skiing to running or biking.

get waterlogged This free iPhone app allows you to set daily water intake goals, track ounces consumed and be rewarded by the incremental filling of a graphic water bottle as you progress toward your daily goal.

Should your thirst mechanism be more easily activated by the likes of sugar, caffeine, and barley, then you might be a good candidate for the free iPhone app Waterlogged. You can set daily water intake goals, track ounces consumed, and be rewarded by the incremental filling of a graphic water bottle as you progress toward your daily goal.

Just remember you are sweating out more than fluid on a hot day. You are sweating out nutrients. So take care out there. Drink high-quality water. Replace your electrolytes. Stop for a water break with the kids. Moreover, have a happy and healthy summer! 

Stay Hydrated With boating, biking, and beach days amounting to loads of family fun in the sun, Registered Dietitian Tristaca Curley of Fueling with Food offers the following tips to keep your family hydrated. 1

Make it fun. Let younger children decorate their water bottles with stickers, then squish a few blueberries into the container for flavour. Get older children to choose the bottle of their liking. Purchase reusable ice cubes in fun shapes like dinosaurs or shells.


Take routine water breaks. Take a water break together every 15 minutes. Role modelling as parents is the best way to encourage the healthy habit.



Fruits and veggies support hydration. Bring along highquality snacks. Apricots, oranges, watermelon, cucumbers, and peppers all have 80 to 90% water content.

Getting enough sodium is important for active kids, since it is expelled through perspiration. Avoid off-theshelf sport and electrolyte drinks that have added sugar, colour, and additives. Instead, mix equal parts 100% juice with water, and add a pinch of salt.

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

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.



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.


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






ften misclassified as a vegetable, tomatoes are actually members of the fruit family. This is because tomatoes are grown from a single ovary in the base of a flowering plant and contain seeds. Foods derived from the leaves, stems, roots, or flowers of plants, like lettuce, celery, carrots, or broccoli, are referred to as vegetables. Even though tomatoes are scientifically classified as fruit, they can be found with the vegetables in grocery market produce departments. This is because they are generally used for a savoury purpose and are not often thought of as fruit by the majority of consumers. There are literally hundreds of varieties of tomatoes. The largest tomatoes are beefsteak or beef master varieties and the smallest are cherry or grape varieties. According to the Environmental Working Group’s 2014 release of the Shopper’s Guide to Pesticides, cherry tomatoes have one of the highest pesticide contents of all vegetables and should be bought organic whenever possible. Although widely used across the globe, tomatoes are native to the western side of South America. They were first cultivated in Mexico by the Aztec society. Tomatoes were brought to Europe by Spanish explorers in

16 | July/August 2015

1500. A staple of many modern-day dishes, it did take quite a long time for tomatoes to gain popularity due to the plant’s relation to the nightshade family. People feared nightshade vegetables because of their relation to poisonous plants. More research has since shown that tomatoes, as well as potatoes, eggplants, and peppers, which are also nightshades, are perfectly healthy for consumption for most people. Tomatoes are rich in a very important nutrient known as lycopene. A powerful antioxidant, lycopene helps to fight free radical damage in our cells. Lycopene is what gives red vegetables their colour, so watermelons and pink grapefruits are also great sources of this nutrient. Lycopene is associated with reduced risk of heart disease, according to some studies. In fact, a study on heart disease found that

men who had high concentrations of lycopene in their tissues had a 50% less chance of suffering from heart disease than those who had very little lycopene in their bodies. Additionally, lycopene may have the ability to lower LDL cholesterol and triglycerides, which also reduces the risk of heart disease and stroke. Lycopene is also beneficial for cancer prevention because of its ability to target and eliminate free radicals. Women with high lycopene levels have a five times lower rate of contracting cervical cancer than those women with the lowest levels. In a recent study, Harvard researchers concluded that “Based on these results, we hypothesize that the consumption of a diet rich in lycopene-containing foods reduces the aggressive potential of prostate cancer by inhibiting the neoangiogenesis that occurs in tumour development.”

When we’re talking tomatoes, we’re talking summer in a bite. There are so many colours, textures, tastes, and varieties to choose from. I’m growing six varieties in my garden this year. They keep any dish exciting. 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

Charred Tomato Herb Dressing

There are a couple of key factors when it comes to buying tomatoes. Of course buying when they are locally in season is one of the most important things when procuring tomatoes, as they will be the freshest, tastiest ones available to us over the course of the year. A few other things to take into consideration would be sizing, weight, texture, and smell. Quite often the best tomatoes are the ones that look imperfect; you don’t always have to purchase that perfectly round tomato that is flawless. Sometime the best ones look “gnarly.” You will always want to pick a tomato that seems heavy for the size; this is usually a sign of ripeness. The texture of the tomato is a key factor to take into consideration. A high quality tomato should be firm to the touch; the occasional crack in the skin is okay; free of blemishes, soft spots, and any leaking juices. A ripe tomato will have a very distinctive smell— very tomato-y and almost sweet and earthy.

Prep It Tomatoes can be prepared in a variety of ways: they can be served just fresh and sliced, roasted, simmered into soup, or just chopped up and tossed into a pan with your favourite pasta dish. How you are going to prepare your tomato, or tomato dish, will depend on how you are serving it. First, you will want to clean it well under running water and then dry it with a dry cloth. If the tomato has a stem, that should be removed with the small area around it cut out. Once you have done this it is essentially ready to be eaten or cooked. There are a couple of other simple things that some people will do when getting tomatoes ready for dishes; they will either skin or seed them. You would seed them when you don’t want the extra liquid in a preparation, such as a pasta sauce. To seed them all you do is cut them into quarters and spoon out the liquid parts. Skinning a tomato is usually just done for aesthetics, and is a super easy thing to do. All you do is cut an X into the skin and drop the tomato into boiling water for 30 seconds, remove it, and the peel will come away.


on-the-vine tomatoes


garlic cloves

2 tbsp Dijon mustard ½ tsp pepper 1 tsp


2 tbsp evaporated cane sugar ½ cup vinegar 2 cups olive oil 2 tbsp fresh basil

Pair It The tomato is one of the most universally used ingredients on the planet. It is used in almost every culture’s food around the world from India, to the Mediterranean, to Mexico. Because it is so common in various cuisines, this also means that it pairs well with so many different flavour combinations. What I will combine with tomatoes will really depend on the season. In the warm months I want to keep the tomatoes fresh and natural so I will match them with other really natural flavours so the tomato can speak for itself— things like cucumbers, cheeses, vinegars, and fresh herbs such as parsley and basil. In the winter months, I will use tomatoes with warming foods such as spices like curry, cumin, or chili peppers, and cook them into stews and chilis. Tomatoes work very well with these rich, complex-style foods and spices.

1 tbsp fresh oregano 1. Place tomatoes in oven and cook at 375°F for about 15–20 minutes. The skins will be dark and will have started to peel off the tomato. Remove from oven and cool. 2. Place garlic, Dijon mustard, salt, pepper, sugar, and vinegar in a blender and puree until smooth. 3. Once tomatoes have cooled, lightly mash them and place them in a colander to allow some of the liquid to drain. 4. The roasted tomato can be added to the blender and pureed with the mustard/vinegar mixture. 5. While the blender is running, slowly add the oil in a steady stream. The oil will start to emulsify and thicken.

Cook It

6. Roughly chop the herbs and mix with the dressing.

Tomatoes can be cooked in all of your standard ways—roasting, stewing, sautéing, and grilling. To get the best flavour out of tomatoes, stewing them is really the best way to do it. Cooking them down will really concentrate the flavour and add a nice dimension to any soup, sauce, or ragout. Because of all of the wonderful local tomatoes available in summer, grilling them is also a great way to get a sweet smoky flavour as a side dish for dinner. Just brush thick tomato slices with a bit of oil and season them with salt and pepper. You will only want to grill them briefly; if you cook them too long they will definitely fall apart. 

The dressing can be used right away or stored in your fridge for up to 10 days. Because the dressing is olive oil-based, before using, but after refrigeration, let stand at room temperature for a few minutes to allow the dressing to soften.

T RY I T !

Try this d ressing o n the Chick en Toma to Pasta Sa lad, a new dish available now at th e Apple Bis tro.

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



Choose the Sun Instead of Sunscreen BY LISA KILGOUR, rhn

It’s summer and the sun is shining! I love the sun and the summer is my favourite time of the year. Growing up I lived in the sun and always had a lovely tan to prove it…but somewhere in my teenage years the sun started to get a bad reputation. Sunscreen became the necessary accessory for my fun in the sun and I kept wondering, which was better for me? The sun’s beautiful rays or the sunscreen I’m slathering on to protect my skin? 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 Events Schedule on pg. 4 and book your free appointment in-store today. Learn more: eatmorerealfood.com 18 | July/August 2015



’ve spent hours and hours (weeks and weeks, years and years) reading about sunscreen, sun damage, and the effects of both and I definitely don’t have a perfect answer. But, I can tell you about some of the concerns and a few ways to protect yourself from the damaging effects of too much sun and too much chemicalladen sunscreen. Please keep in mind that this is a very controversial topic, and a decision that each of us needs to make individually. There are many factors to consider: Vitamin D absorption, free radical damage, cancer risk, painful sunburns, etc.

Vitamin D Absorption Article after article in all of the top news sources are exclaiming the benefits of Vitamin D and the hazards of a Vitamin D deficiency. We have now linked a Vitamin D deficiency to MS, lowered immune function, and cancer. Vitamin D supplementation has skyrocketed over the last few years due to all of these new studies. In 2010, StatsCan found widespread Vitamin D deficiency in Canada. Two-thirds of the population have levels low enough to increase the risk of diseases like cancer, while a whopping four percent of Canadians have levels so low that they’re at risk for rickets! The sun is our body’s favourite way of absorbing Vitamin D. Fifteen minutes in the sun with your arms and face exposed will allow most of us to absorb 10,000 IUs of Vitamin D. A sunscreen with an SPF of 8 or above reduces our Vitamin D absorption by 95 percent. So, if we wear sunscreen daily, it would take 3 ½–5 hours of sun exposure to absorb the same amount of Vitamin D.

Free Radical Damage Sunburn is a sign of free radical damage… and for many of us it’s a very painful sign. Free radical damage can lead to early aging of the skin and possibly skin cancer, which is the main reason we wear sunscreen and why it’s in most cosmetics. But, what is forgotten is the free radical damage created by these very sunscreens! A study published in October 2006 found that the three main sunscreen ingredients,

octocrylene, octyl methoxycinnamate, and benzophenone-3, create an increase in free radical damage in the skin, which was higher for the sunscreen user than for the non-user.

Ingredients Linked to Cancer According to a study conducted by the Environmental Working Group (EWG) in 2012, up to 75% of commercial sunscreens contain potentially carcinogenic (cancercausing) ingredients. This is a huge percentage and it’s something we need to be aware of before putting sunscreen on our children and ourselves. The EWG recommends staying away from ingredients like oxybenzone (a hormone disruptor and linked to skin cancer) and retinyl palmitate (may increase risk of cancer when exposed to sunlight), as well as not buying sunscreens with an SPF higher than 50 (benefits tend to max out at SPF 15).

So...now what do you do? 1. Internal Sunscreen Fight against free radical damage with antioxidants. These are found in the skins of colourful berries, fruits, and vegetables.

2. Protect Yourself Slowly work up your body’s own protection to the sun (a tan) or protect yourself with a wide-brimmed hat and long sleeves. 3. Protective Supplements Antioxidant supplements, like beta-carotene, lycopene, and green tea may help to reduce sun damage to skin. 4. Vitamin D Enjoy at least 10–15 minutes in the sun each day from May to October or take a supplement. Be sure to keep your Vitamin D levels high! 5. Look at the Ingredients When buying a sunscreen, always look at the ingredients. Go to the Environmental Working Group’s website for a list of sunscreens they have tested to be safe and free of known carcinogens. www.ewg.org The most important thing to remember this summer is—get outside! Go outside and enjoy the summer while it’s still here! 

the good life  The Magazine of Nature’s Fare Markets  |  19



Happy Bellies, Healthy Bodies BY JENNIFER BROWNE

If David Letterman had a Top Ten list for staying healthy, keeping a clean and fit digestive tract would be number one.


ellness experts worldwide agree that the state of one’s digestive health can easily determine one’s overall health experiences and outcomes. In fact, Dr. Mark Hyman, director of the Cleveland Clinic Center for Functional Medicine, insists that digestive problems can lead to “allergies, arthritis, autoimmune disease, rashes, acne, chronic fatigue, mood disorders, autism, dementia, cancer and more.”1

So, what can we do to achieve and maintain bliss in the bathroom?

Eat Mindfully Dieticians can’t state this enough: eat real food. Food is something that contributes to cellular growth and repair, and is the number one determining factor in one’s digestive health. Consuming foods that help with digestion (leafy green vegetables, fruit, nuts, beans, and whole grains), and limiting foods that

JENNIFER BROWNE is the author of Happy Healthy Gut, Vegetarian Comfort Foods, The Good Living Guide to Medicinal Tea, and Baby Nosh. She’s also a freelance editor, blogger, and creator of Fresh + Fit Vancouver. She lives in Abbotsford, BC. Learn more: jenniferbrowne.org and freshandfitvancouver.com Tweet her: @jennifer_browne and @freshfitvan

20 | July/August 2015

hinder it (processed foods, meat, and dairy), are essential to keeping a happy belly, and a healthy body. Meat and dairy are more difficult for our bodies to digest than plant-based foods, because they are completely devoid of fibre. Fibre gives stool bulk and allows it to move more easily on its way to the colon.

Don’t Stress We often feel the effects of emotional, mental, and psychological stress in our bellies. Sometimes stress can feel like knots or cramps, or even make us want to vomit. What we are feeling is a lesser-known part of the autonomic nervous system. Aside from the sympathetic nervous system (which creates the adrenaline-pumping fight-or-flight response), and the parasympathetic nervous system (which calms us down after the perceived threat of danger has passed), there is the enteric nervous system, which helps regulate digestion.2 Researchers at Harvard explain that “when a person becomes stressed enough to trigger the fight-or-flight response, for example, digestion slows or even stops so that the body can divert all its internal energy to facing a perceived threat. In response to less severe stress, such as public speaking, the digestive process may slow or be temporarily disrupted, causing abdominal pain and other symptoms of functional gastrointestinal disorders.”3


Water Yourself

As noted earlier, yoga and walking are both excellent ways to relieve stress. In fact, the Mayo Clinic concludes that “exercise in almost any form can act as a stress reliever.”5 When you move your body and increase your heart rate, your brain releases endorphins, which are essentially a “feel good” hormone.6 This feeling can last for hours after a workout.

How many people stop to consider how much water they consume in a day? Probably not enough. Although there’s no correct amount that’s right for everyone, there’s a general rule: the lighter the urine, the more hydrated the body is. The darker the urine, the more dehydrated the body. Remember: our bodies are made up of mostly water, and it’s our job to replenish what we lose in the forms of urine, sweat, and feces.

Exercise also gets your digestive system working. People who are sedentary are more chronically constipated than those who are active.7 When the body experiences ongoing periods of movement, waste is worked through your intestines through contractions in the gut.

Be Proactive with Probiotics Probiotics are living enzymes that help inhibit the growth of bad bacteria in the gut—bacteria that wreaks havoc on the way we digest and ultimately absorb our food. Bad bacteria also creates excess gas, which can feel physically uncomfortable, or even painful. We need bacteria in our lives, but we need a balance. Probiotics can help. Harvard Health says that “probiotic therapy may also help people with Crohn’s disease and irritable bowel syndrome.”8

What does water have to do with a happy belly? Food cannot be digested and absorbed properly without water. The water we drink is dispersed throughout the body and used for many purposes, but creating softer stool and a lubricated colon will help move along waste and make bowel movements easier.

The Bottom Line Although there are many factors that contribute to general health, a healthy digestive tract is a major game-player in defending our bodies against illness. By implementing the suggestions in this article, we can keep our bellies happy and our bodies healthy for a very long time. 

In other words, chronic stress can lead to a decrease in blood flow, oxygen, and nutrient absorption in the gut—and this spells bad news for the effectiveness of the digestive system.4 Great ways to reduce stress include meditation, yoga, walking, and conscious breathing.

1 Dr. Mark Hyman. “UltraWellness Lesson 4: Gut & Digestive Health.” DrHyman.com. 2014. Web. http://drhyman.com/blog/2010/04/28/ultrawellness-lesson-4-gut-digestivehealth/


2 “Stress and the Sensitive Gut.” Harvard Heath. 2010. Web. http://www.health.harvard.edu/ newsletter_article/stress-and-the-sensitive-gut

6 “Exercise and stress: Get moving to manage stress.” The Mayo Clinic. 2015. Web. http:// www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/ art-20044469

3 “Stress and the Sensitive Gut.” Harvard Heath. 2010. Web. http://www.health.harvard.edu/ newsletter_article/stress-and-the-sensitive-gut 4 Dr. Mercola. “How Stress Wreaks Havoc on Your Gut—And What to Do About It.” Dr.Mercola.com. 2012. Web. http://articles.mercola.com/sites/articles/archive/2012/04/09/ chronic-stress-gut-effects.aspx


“Exercise and stress: Get moving to manage stress.” The Mayo Clinic. 2015. Web. http:// www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/ art-20044469

Jay W. Marks, MD. “Constipation.” Medicine Net. 2014. Web. http://www.medicinenet. com/constipation/page7.htm

8 Harvard Health Publications. “Health benefits of taking probiotics.” Harvard Health. 2005. Web. http://www.health.harvard.edu/vitamins-and-supplements/health-benefits-oftaking-probiotics

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

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Resistance Band Workout BY RACHEL DOELL a large rubber band can accomplish the same workout you are used to getting with your free weights and machines at the gym. If that is the comparison you are looking to draw, then yes, you are probably right. But have you ever tried putting a squatting rack into your purse? Not all of us can get out to the gym every day, and with the busy lives many of us lead, having purse-sized workout equipment is a tremendous help. Whether you’re at home, in a hotel room, or even at the office, resistance bands are a simple way to accomplish your fitness goals.

The Benefits of Resistance Band Workouts • You can take bands anywhere! • Performed correctly, resistance band workouts help to increase flexibility in the muscle. • They provide resistance throughout the entire motion. With free weights, there are times when the position of the weight offers little to no resistance (e.g., at the top of a bicep curl). • They are cost effective. Resistance band workouts were designed to eliminate any excuses you might have as to why you can’t get a workout in today. Over the past number of years, training with

resistance bands has increased in popularity at the gym, in fitness classes, as well as at home. If you’ve never tried doing a band workout, you probably are wondering how

• Multiple different lengths, tensions, and exercises allow you to complete a full body workout.

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: dailyroutinefitness.com/daily-routine-blog

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


Resistance Band Workout 1

BICEP CURL x 10 reps Lay the band on the floor and step on the middle with both feet side by side. Grab the handles and stand up straight. Slowly perform a bicep curl using the resistance of the band. You can alternate sides or perform both arm curls at once. To increase the resistance, move your feet further apart on top of the band to shorten up the length of the band, thus increasing intensity.


BACK ROW (SEATED) x 10 reps Sit on the ground with your legs fully extended, and then wrap the band around your feet so that there is a little bit of tension when your arms are fully extended. Pull your arms towards your sides as if you were doing a cable row on a machine.


SHOULDER PRESS x 10 reps Lay the band on the floor and step on the middle with both feet side by side. Grab the handles and stand up straight. Bring your hands with the handles up to shoulder height, with your palms facing the roof. Slowly push your hands straight up above your head towards the roof, and then lower.


SQUAT x 10 reps Lay the band on the floor and step on the band with your feet shoulder width apart, in the squat position. Grab the handles and with your hands at your shoulders, stand up straight.


RESISTANCE SIT-UP x 20 reps Wrap the band around a fixed object and lay down on your back, facing away from it. Bring the handles to your head and perform a sit-up while pulling away from the fixed object. To increase difficulty, move your starting position further from the fixed object, thus increasing the tension on the band during the sit-up. 

Read more about this workout and others: dailyroutinefitness.com/home-workout-routine/resistance-bands-workouts/ 24 | July/August 2015

Some things are meant to be

sky high‌.

Cholesterol is NOT one of them. Fact: 85% of the cholesterol in your body is made by the liver so ensuring your liver is functioning properly is vital to cholesterol control. Liver DTX is a 30 day kit designed to support, protect, stimulate and detoxify the liver. Cleansing helps by ensuring that bile (which carries cholesterol) is flowing properly.

Critical Omega is a one per day high potency fish oil that can lower LDL cholesterol and improve general liver function.

Organic Clear Fibre is the perfect fibre to take while cleansing the liver and ongoing for cholesterol control.

Try the 30 Day Cholesterol Program by Renew Life! For more information visit www.renewlife.ca



Unplug… and Plug into Nature BY JACOB RODENBURG

Sometimes we think that life is more complete when we’re “plugged in.” Our smart phones, tablets, and computers help us to discover the world in new ways. We can connect to friends overseas; we can search out tidbits of information in fractions of a second. At the same time, we tend to forget that nature has equipped us with marvellous sensory abilities—ones that enable us to “be in the world” in a way that technology just can’t duplicate. JACOB RODENBURG is a writer for EcoParent Magazine, a quarterly magazine for families that want to make healthier, greener lifestyle choices. He is also the Executive Director of Camp Kawartha, an award winning outdoor education centre and summer camp. He has worked in the field of outdoor education and camping for 25 years.

26 | July/August 2015



ake our eyes for example. Humans have the sight of a predator—stereoscopic vision that is able to perceive objects in three dimensions, gauging both depth and position. With the help of special “cones” in the back of our eyes, we can tell the difference between 10 million colours! Our ears are placed on either side of our head to help us to pick up sound vibrations, channelling them through a funnel to the inner ear full of fluid. We have hearing sensitive enough to be able to detect wind gently moving through grasses and robust enough to be able to take in the roar of a lion. We hear sounds from different locations simultaneously—one could say we hear in three dimensions. With every breath in and out, we pick up odours—over 10,000 of them and they are evocative enough to bring back distant childhood memories of a freshly baked pie or the smell of fresh rain. We are enveloped in skin—the barrier between us and the world. Special receptors called Meissner’s corpuscles (in some locations like the finger tips, we have over 9,000 of these per square inch) respond to the slightest pressure, a gentle caress, or the sweep of a cool breeze. Crammed in our mouth, like tiny volcanoes, our 10,000 taste buds help us to detect the faintest of flavours—for example, our tongue can help us detect bitterness in as little as one part per two million. It is my hope that you can encourage your children to frequently unplug from technology and “plug in” to the natural world through the wonder of their senses, the most fundamental and arguably most powerful way to connect our children to nature. To drink the world in this way takes practice. Steve Van Matre, a wellknown outdoor educator, calls activities that promote sensory awareness “acclimatization activities.” Here are a few ideas to help your kids enhance their senses. Practice at least one of these every time you go outside!

HEARING: Focused Hearing Take each hand, squeeze your fingers together, and then cup your hands behind your ears. If you can, push your ears out. This simple gesture enhances your hearing by up to 10 times. Try this: listen to a natural sound in the distance without your

hands. Then slip your hands behind your ears as described. You’ll hear a noticeable difference! In a way, your ears have become “deer ears”—large parabolic dishes that capture sound waves. With your “deer ears” on, listen to the wind through the trees, the gurgling of water along a stream, the squelch of mud underfoot. Your hands have focused sound right into your ear. This is a perfect way to begin learning the language of birds and frogs.

SMELL: The Nose Knows Next time you go for a walk, take along a wet sponge (it may help to cut this up into cubes about 3 cm x 3 cm) and several empty cups. Dab a sponge under everyone’s nose. Just a little moisture on the upper lip will suffice. The wetness under your nose helps you to distinguish more odours. Try a little “scratch and sniff.” Gently rub your hands with cedar leaves, or along bark, or among grasses. The act of rubbing releases chemicals that your nose will quickly register as a series of distinctive smells. As you hike, encourage your kids to selectively harvest tiny “bits” of the forest: a small pinch of soil, a part of a leaf, a petal of a wildflower, a flake of bark. Place these carefully into your cup. Add a small stick as a swivel stick. This is your aroma “cocktail!” Give each creation a name, perhaps “leafatopia” or “forest fragrance.” Can you identify the smells?

VISION: Splatter Vision When we walk in a natural setting, chances are our eyes are cast down. Makes sense, for our inclination is not to stumble. However, by focusing only on our feet as we move through nature, we are missing so much of what is going on behind, above, and to the sides of us. Practice being an “all around watcher” and use what naturalists call “splatter vision.” This means not keeping your eyes in one place for too long. As you walk, glance up, glance to the sides, glance in the distance, glance up close. By continuously sweeping your eyes around, you are more likely to pick up movement in the landscape—perhaps a cotton tail rabbit huddled under a bush, an owl perched in a tree, or a deer frozen on a hillside. Some of my most amazing discoveries have been out of the corner of my eye. Walk in silence and practice splatter vision.

TASTE: Forest Tea The healthiest food, argues Wendell Berry, is the shortest distance from the earth to your mouth. Introduce kids to the edible wild and the wonder of tasting gifts from the landscape. You need to be careful, however. Please make the point that kids should only eat what an adult knows for certain is safe to eat. Stay away from berries (unless you can clearly identify them as the more common forest varieties such as raspberries, blackberries, or blueberries). As you walk, harvest a handful of eastern white cedar (the needles look a bit like feathers) and white pine (long soft needles in bunches of five). When you get home, toss these in boiling water and let steep for at least 10 minutes. The resulting tea will be bitter but refreshing and your tongue will dance with a pungent but evocative taste of the forest!

TOUCH: My Personal Friend This is a wonderful activity connecting touch with sight. It works best in open park land or a school yard with lots of trees. You’ll need one blindfold for every two people. To demonstrate the activity, blindfold one volunteer. Tell them that you are going to introduce them to a special friend. Gently walk with them, avoiding bumping into obstacles (they are blindfolded!) in a circuitous route, avoiding a straight line. Select a tree, preferably one that isn’t too big. Have them feel the texture of the bark, the arrangement of branches on the limbs, the shape of the leaves, the veining pattern on the underside of leaves, the girth of the trunk, the proximity of neighbouring objects. The more tactile clues you offer, the better. Now take them back out (but not the same way!). Gently spin them once or twice and then remove the blindfold. Can they find their tree? Often this is easier said than done. Switch partners and do the exercise again. Remember, by activating your child’s senses in nearby green spaces, you help them to feel like they are part of their environment. Think of this nature connection as a relationship. Like any relationship it may take time, effort, and commitment, but the benefits, both physical and mental, will last a lifetime. 

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



Exfoliate Naturally


ast issue we learned about the malicious microbeads and the incredibly harmful impact they have on the environment and your health. In this issue we are taking a look at why these beads were introduced to skin care in the first place, and how to get the intended benefit of the beads naturally and far more effectively. Exfoliation is key in obtaining healthy and vibrant skin; the process removes the top layer of dead dry skin, leaving fresh and hydrated skin exposed. Essentially, you give your skin a light sanding and smooth off the scuffed-up top layer…great! The industry then took this information and asked… “How can we have exfoliation for the least amount of money?” Enter the microbead! Plastic is the world’s most versatile and cheapest material, and it can be moulded into whatever colour, scent, and shape manufacturers can imagine. This means that those scrubby morning fresh citrus burst beads really are nothing more than a chemical-soaked ball of orange plastic… feeling any prettier yet?

While plastic is cheaper, nature knows best! Many of the most beautifying ingredients can be found in your kitchen or garden: sugar, nuts, and flowers contain elements that help your skin stay refreshed and give you a glowing summer complexion.


of nature’s micro beads: the small sugar molecules help polish the skin’s surface, removing dead skin.


Top Three Products for Natural Exfoliation 1



Citrus oils, especially lemon and orange oils, are very high in Vitamin C, an ingredient that is proven to lighten dark spots and even skin tone. It is also a natural astringent that helps tighten pores and brighten the complexion. Internally, Vitamin C is an essential component in building collagen and firming skin.


1. Burt’s Bees Peach & Willowbark Deep Pore Scrub Uses both the traditional approach of ground peach stones to polish skin and the power of willow bark extract to help purify and remove excess oils. 2. Suki Exfoliating Foam Cleanser Mixes the benefits of sugar and citrus to pack a powerful cleanse, plus it is pure heaven to wake up your skin in the morning. 3. Andalou Naturals 1000 Roses Pearl Exfoliator This is the perfect blend of science and nature. It uses the full power of flower enzymes and stem cells to regenerate and remove dry skin.

Traditionally, products used to contain chunky pieces of nut shells and fruit seeds; this method has been proven to be too abrasive and can cause skin damage. Newer products still contain these ingredients but ground down to a finer finish. Ground almonds, apricot seeds, and shea nut powder all prove effective in removing dead skin.



Coconut Lime Sugar Facial Scrub ¼ cup coconut oil 1 cup sugar 2 or 3 limes (3–4 tbsp lime juice) 3 tbsp lime zest 1. Grate 3 tablespoons of lime zest 2. Fresh squeeze 3–4 tablespoons of lime juice (or use bottled lime juice, we won’t judge!)

Sugar packs a triple whammy when it comes to skin care. It naturally helps draw moisture from the environment onto the skin’s surface. It contains glycolic acid which is an alpha hydroxy acid that helps break down dead skin cells, making them easier to be removed. Finally, sugar is full 28 | July/August 2015

Not all exfoliants are abrasive. Many flowers such as rose and geranium contain natural enzymes that help break down or rather “digest” dead skin cells, making them easier to be removed. 

3. In a medium sized bowl, combine the coconut oil, sugar, lime juice, and lime zest and mix well 4. All done! Now rub into damp skin using a circular motion. The sugar will dissolve away with water, leaving your skin fresh and smooth! Adjust the ratio of coconut oil to sugar to get the perfect consistency for your skin.


to our Planet


Canada’s Environmental Efforts Lack Impact



anada is known as one of the most progressive countries on the globe, but our efforts towards environmental sustainability are not aligned with our other forward-thinking initiatives. Canada’s Commissioner of the Environment and Sustainable Development recently released a report detailing the many areas in which Canada’s environmental program is lacking in substance and in action. Commissioner Julie Gelfand used government data to determine if environmental programs that were said to have been put in place have amounted to success or failure. The report makes it clear that our government has yet to take any sort of real action to combat climate change. At this

point, the government’s plan to address the environmental challenges of the future is unclear and shows no foresight for dealing with future challenges that will result from the release of greenhouse gases. At this time, the Canadian government is not on track to meet any of its greenhouse gas reduction targets and has not kept up with its schedule for monitoring and reducing the pollution released from oil sands operations. Canada’s oil sands and oil industry are this country’s biggest source of emissions, yet any action that may be taken to regulate this polluting industry is delayed at least into 2015. Even worse is the fact that the government has used misleading tactics to make it seem as if there is an emissions

plan, when in reality, the committee responsible for climate change in Canada has not met in three years. Canada is the only country to pull out of the legally binding Kyoto Protocol, an international agreement that commits its parties to binding emission reduction targets. Our government cited that they would not be a party to an agreement that would put the domestic economy and jobs at risk. However, research has shown that failure to act on climate change will have much more devastating effects on our economy than the regulation of oil and gas production ever will. The true cost of fossil fuel extraction is long-term damage to our environment, our economy, and human health. 

Read The Weekly Supplement every Monday: naturesfare.com/blog/the-weekly-supplement the good life  The Magazine of Nature’s Fare Markets  |  29







Chlorophyll is responsible for the deep green pigment present in leafy plants. It is a central component of plant metabolism and is akin to human blood, but where the central atom in blood is iron, in chlorophyll it is magnesium.

Chlorophyll is an anti-oxidant and an anti-inflammatory and also has great wound healing properties. In conjunction with vitamins A, C, and E, chlorophyll is able to neutralize free radicals that could potentially cause cancer or other disease. Furthermore, chlorophyll may reduce the ability of carcinogens to bind to DNA in major organs. Additionally, it is able to aid in the growth and repair of tissues, and because of its high concentration of magnesium, chlorophyll is excellent at bringing higher levels of oxygen through the blood to individual cells. One of the more interesting uses for chlorophyll is as an effective deodorizer. It can be used to reduce bad breath, fecal waste, urine, and body odours.

RECOMMENDED USES While chlorophyll can be obtained by consuming green leafy plants like spinach and kale, it is destroyed in the cooking process, so most experts recommended taking a supplement. Chlorophyll supplements are available in liquid, tablet, and extract formats and the most widely recommended dosage is 100 mg two to three times per day.

SAFETY ISSUES/DRUG INTERACTIONS Because chlorophyll can cause skin to be more sensitive to the sun, it’s important to wear an effective SPF sunscreen when supplementing with liquid, tablets, or extracts. This becomes even more important if you are already taking prescription medication that has a tendency to increase skin’s sensitivity to sunlight. Chlorophyll may be taken from a variety of different plant species, so there is a slim possibility that a person with an allergy to a particular plant may have a similar reaction to the chlorophyll taken from that plant. Symptoms of such a reaction could include itching, rash, swelling, or tingling feelings in the affected areas.

30 | July/August 2015

NATURE’S FARE MARKETS SAVE-A-BAG PROGRAM 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 June 2015: Food Bank: $28,316.64 SPCA: $2,636.40 Langley School District Foundation: $2,520.75


atma Gandhi

―Mah ―Mahatma Gandhi

BBQs to Give Back

June was B Corporation month in all of our locations! It is a time when all B Corp businesses come together and celebrate the awesomeness that B Corporations bring to the community, environment, and the world. Find out more about B Corps: naturesfare.com/bcorporation

Nothing says summer like a BBQ, but it’s even better when you’re raising money for a good cause! Three of our stores hosted BBQs for charity: Kelowna raised $875 for the Community Food Bank, West Kelowna raised $249 for the Westside Food Bank, and Vernon raised $1,200 for the Boys & Girls Club. Thank you to everyone who came and bought a burger!

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

NEWS Winner! Thank you to everyone who voted for us in the Okanagan Life Readers Choice Awards. Check out their June 2015 issue to see all the winners. 1st Place Best Health/Natural Foods Store Central, North, and Thompson Okanagan Regions 2nd Place Best Health/Natural Foods Store South Okanagan Region 3rd Place Best Vegetarian Restaurant North Okanagan Region

Photo: Lisa VanderVelde/Morning Star

a Corp, you’re making from a Certified B – when you purchase way of doing business Did you know that committed to a better world? B Corps are difference in the of profits. the planet ahead putting people and are being the With a Purpose you When you Purchase the world. in see to want change you

Healthy Minds & Bodies Go Together Since 2007, Nature’s Fare Markets has teamed up with local schools to promote literacy and healthy living with children in grades K–7 with our Brilliant Brains Program. Students who meet their reading goal each month receive a treat and can also enter the draw for the grand prize­. We were happy to see over 1,200 students participate this school year. Congratulations to the grand prize winners, who each won a brand new bike:

Charity BBQ in West Kelowna

Charity BBQ in Vernon – Karen Marquardt of Nature’s Fare Markets presents a cheque to the Boys & Girls Club of Vernon

• Kelowna – Jaden, Kelowna Christian School • Langley – Logan, AJ McLellan Elementary • Penticton – Thomas, Wiltse School • Vernon – Kayla, Coldstream Elementary • West Kelowna – Micah, Kelowna Christian School Find more about the program: naturesfare.com/ brilliantbrains​bookclub

Charity BBQ in Kelowna Jaden is presented with his new bike

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.


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Nature’s Fare Markets



Chicken Tomato Pasta Salad

Greek White Bean Salad

Green Goddess Sandwich

Gluten-free quinoa pasta tossed with chicken and Mediterranean vegetables in our charred tomato dressing.

A new twist on an old classic. White beans add great chewy texture and protein to this salad bursting with fresh tomato, cucumber, and red pepper plus Kalamata olives and feta.

Fresh local flaxseed bread stacked with fresh green vegetables: spinach, avocado, green pepper, house-pickled zucchini, and pea shoots.

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

3% CLUB We believe in helping our community grow. Since we started the 3% Club program in 2009, we have given over $121,000 to 83 local non-profit and for-profit groups to help them give back to the community. Ask for a free information package: info@naturesfare.com

LOCATIONS Kamloops 1350 Summit Drive 250.314.9560

Kelowna 1876 Cooper Road 250.762.8636

Live well. Live organic.

Langley 19880 Langley Bypass 778.278.1300

Penticton 2210 Main Street 250.492.7763



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

Profile for Nature's Fare Markets

The Good Life - July/August 2015  

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

The Good Life - July/August 2015  

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