THE The Magazine of
Natureâ€™s Fare Markets Live well. Live organic.
March/ April 2014
We are Proud to B the Change 8
Is Yogurt Enough?
Shake the Hand That Feeds You
Living Our Core Values
Good Feature 4
Proud to B the Change
Good to our Planet 10 22 26
3 Noteworthy Notions 27 Staff Profile 27 Nature’s Fare
What We’re Eating
+ Recipe: Indian Pickled Vegetables
Nature’s Fare Nutritionist
Shake the Hand That Feeds You By: Lisa Kilgour, rhn
by: Natural Factors
Tales from the Farm
Living Our Core Values
6 Why Salmon Oil?
Superfoods by: Julie Daniluk, rhn
Have you tried Pilates? By: Lara Yanik & Kate Watson
Special Event: One
Day Customer Appreciation Event
Special Event: Non-GMO
Meet & Greet: Joy
Happy Days Dairy
8 Is Yogurt Enough? 13 It’s Okay to Get Dirty! 24 Anti-Inflammatory
In every issue
McCarthy from Genuine Health
Month with New Chapters All Stores
Flyer Sale (starts)
Ask the Nature’s Fare Nutritionist: Lisa
Lecture: “Back to the Future: Ancient Diet Meets Modern Day Science” with Dr. Logan from Genuine Health
All Stores Kilgour Kelowna
Longer, Feel Better” with Lorna Vanderhaeghe
Lecture: “The Heart of Perfect Health” with Brenda Watson from Renew Life
Flyer Sale (starts) March 6
Ask the Nature’s Fare Nutritionist: Lisa
Lecture: “Wheat Belly Live” with Dr. William Davis Purchase tickets online at www.ideasfestival.ca
Langley: Coast Hotel & Convention Centre
Ask the Nature’s Fare Nutritionist: Lisa
Flyer Sale (starts) March 20
Movie Screening: “GMO
Vernon: Towne Cinema
Penticton: Shatford Centre
Flyer Sale (starts) All Stores
Dates subject to change. See store or online for event details.
Dates subject to change. See store or online for event details.
© 2014 Nature’s Fare Markets. The materials in this magazine are suggestions only. Nature’s Fare Markets does not guarantee results.
2 | March/April 2014 100%
Noteworthy Notions Supplements Naka Nutri-flex
Naka’s Nutri-Flex is a fast acting liquid supplement containing nutrients clinically proven to improve joint health and reduce pain and inflammation. Because it’s a liquid, Nutri-Flex is easy to digest and absorb, which makes it ideal for people who don’t like the regular tablet or capsule forms. Pleasant lemon flavour.
This homeopathic preparation has been designed for injuries such as sprains, dislocations, contusions, effusions of blood and effusions into a joint, fractures and post-operative and post traumatic swelling of soft tissue. Easy to use, just dissolve tablets under the tongue.
Genesis Today Green Coffee Bean Supports healthy body weight, body fat levels, cardiovascular function, and blood sugar levels that are already within normal range. The daily dose of Green Coffee Bean contains less caffeine than a cup of coffee at about 15 – 23 mg. These polyphenol-rich green coffee beans are high in antioxidants and naturally low in caffeine, offering weight management support without the jittery, harsh effect of stimulants.
Food Organic Meadow grass fed butter Organic Meadow grass fed butter is made from organic milk from grass fed cows. Organic Meadow is a cooperative with farms located throughout Ontario. During the warm summer months, cows graze outdoors on pastures which have not been treated with herbicides or insecticides. During the winter months when fields are covered in snow, Organic Meadow cows are fed grass which is supplemented with organic alfalfa oats and barley. All of the feed the cows are given during the winter is organic and non-GMO certified. Butter from grass fed cows has richer flavour, higher vitamin content, and greater amounts of essential fatty acids.
Book Animal, Vegetable, Miracle —by Barbara Kingsolver
Author Barbara Kingsolver and her family abandoned the industrial-food pipeline to live a rural life – vowing that, for one year, they’d only buy food raised in their own neighborhood, grow it themselves, or learn to live without it. Part memoir, part journalistic investigation, Animal, Vegetable, Miracle is an enthralling narrative that will open your eyes in a hundred new ways to an old truth: you are what you eat.
Sign up for the Book Club at email@example.com
Movie More Than Honey 50 – 90% of the world’s bees have disappeared. Scientists have found a name for the phenomenon that matches its scale: “colony collapse disorder.” They have good reason to be worried as 80% of plant species require bees to be pollinated. Without bees, there is no pollinization, and fruits and vegetables could disappear from the face of the Earth. Apis mellifera (the western honey bee), which appeared on Earth 60 million years before man, is as indispensable to the economy as it is to man’s survival. This video looks at all factors that are believed to be responsible for the weakening of the bee’s immune defences.
the good life The Magazine of Nature’s Fare Markets | 3
Proud to B the Change PRETTY COOL, EH? Nature’s Fare Markets & B Corp – A Natural Partnership
RETAILER IN Nature’s Fare Markets is extremely excited to announce that we are Canada’s first Certified B Corporation retail company. We join a group of like-minded, socially responsible and environmentally accountable businesses like Badger, Genuine Health, Left Coast Naturals, Seventh Generation, and Traditional Medicinals. We are incredibly proud of this designation and to be recognized for our efforts in our communities, for the environment, and for our employees.
for providing as much benefit as possible to these three stakeholders, along with the other stakeholders the company may choose.
and updated, these standards encompass factors like transparency, accountability, job growth, compensation and benefits, energy use, efficiency of facilities, and the extent to which products or services produced provide benefit to end users. These standards are grouped into the B Corp Impact Assessment. In order to become a B Corp, businesses must complete the Impact Assessment and score a minimum of 80 out of a possible 200 points. While achieving 40% on this assessment may sound easy, it is actually quite difficult for most companies to achieve 80 points.
THE CHANGE WE WANT E R A WE Companies that wish to become B Corps must TO SEE IN THE WORbeLDactive in their communities. They must be
B Corps are driven to make positive social and environmental change through business channels. They are dedicated to their employees and provide superior benefits programs, educational opportunities and chances for career development and growth.
sourcing local products whenever possible and supporting local businesses. Ideally, B There are currently over 900 certified B Corps Corps should be locally owned and operated What is a B Corp? in 29 countries across the world. and their staff should consist of individuals A B Corporation, or B Corp, is a company from diverse ethnicities, income that has been recognized levels and should include visand certified for its commitible minorities, women, and ment to conducting business B Corp definition people with disabilities. B Corps in manner that maximizes must make an effort to supstakeholder benefit. This may port underrepresented populasound strange because most \'gud 'biz-n s\ tions with the goal in mind of companies goals are to provide creating opportunities for those 1. good for workers, good for communities, as much benefit to their stakeindividuals that may be passed good for the environment holders as possible. So what over as a result of a prejudice or makes a B Corp different? pre-conceived stereotype. Most companies also only have
good busi ness e
a small group of stakeholders, namely owners, suppliers, and customers. B Corps are different because in the legal incorporation statements, B Corps must designate the environment, local communities, and employees as key stakeholders. As a result, this means that B Corps are legally responsible 4 | March/April 2014
Certification The B Laboratory, the nucleus of the B empire, certifies B Corps and is a team of extremely intelligent and passionate people who have created standards for socially and environmentally responsible businesses. Constantly reviewed
B Corps must not only take steps to reduce their environmental impact, they must also choose suppliers who are taking similar steps towards environmental stewardship. Factors like energy awareness, water reduction and greenhouse gas emissions are all considered in the Impact Assessment.
NT A C E H W A H E N G W E T RE A WE TO SEE IN THE WORLD B Corps must also take steps to create a work environment that lends itself to increased staff development and satisfaction. Benefit programs, educational opportunities, and above average wages are all requirements of B certification. B Corps should have bonus plans that involve all workers and make up a significant percentage of the company’s overall revenue for a period. The Impact Assessment is submitted to B Lab for approval. B Lab reviews the assessment and then selects ten random questions for which the company must provide proof. Copies of financial statements, company records, energy bills and policies and procedures are some of the documents that B Lab requests for proof of Impact Assessment questions. Nature’s Fare Markets as a B Corp After learning about B Lab through industry contacts, we knew that becoming a B Corp would be Nature’s Fare Markets’ next big project. We were impressed by the standards required by B Lab and we were motivated to take on the challenge. The first step in Nature’s Fare Markets’ certification was to begin the Impact
Assessment. Our results showed us the areas in which we excelled and the areas in which we needed to make some improvements. We expected our environmental impact score to be high based on all the effort we have invested in reducing our carbon footprint through programs like ClimateSmart. We were correct in our assumption, however we were inspired to find more like-minded suppliers and partners that are also making steps towards environmental sustainability. We learned that although we are very active in our communities, we could improve our efforts by formalizing our commitments and sharing these programs in a way that is easily accessible to our staff and to our customers. Since our inception, we have had employees who are dedicated to Nature’s Fare Markets and our mission. Ensuring that these people are recognized and rewarded for their commitment has always been a priority. We offer our employees a comprehensive benefits program, quarterly bonuses, and paid educational opportunities. Many of our employees have shared their lives with Nature’s Fare Markets and this past year we were proud to share our 20th anniversary with
staff members who are celebrating their 20th anniversary with our company. We received high scores from B Lab for the efforts that we have made for our employees. We are thrilled to be a part of the B Corp community and we are looking forward to improving our B score. We will use the feedback given to us from the Impact Assessment and from the B Lab team to continue to grow our presence in the community, to shrink our impact on the environment and to nurture our employees for success.
When you support Certified B Corps you are choosing a better way to do business Find these Certified B Corp brands at Nature’s Fare Markets
the good life The Magazine of Nature’s Fare Markets | 5
Why Salmon Oil?
is another reason Complete Omega 100% Wild Alaskan Salmon Oil far surpasses any other salmon oil on the market.
The health benefits of EPA and DHA are due to a number of factors, including their ability to modify cell membrane structure and function, and balance the production of bioactive eicosanoids that regulate key processes, such as inflammation and dilation of blood vessels, learning, and neuroprotective activity. Astaxanthin, the red carotenoid pigment in wild salmon, has potent antioxidant and antiinflammatory effects that support cardiovascular and overall health.
There is growing awareness of the tremendous benefits of wild Alaskan salmon oil. Natural Factors was the first in Canada to offer whole and natural wild-caught Alaskan salmon oil, and has been doing so for over 25 years.
A controlled temperature proprietary extraction method ensures the sensitive nutrients are preserved and our Enteripure™ enteric softgel technology guarantees targeted delivery to the small intestines with no fishy aftertaste.
Complete Omega 100% Wild Alaskan Salmon Oil is the leading product of its kind, providing the full spectrum of 17 synergistic active fatty acids (including omegas 3, 5, 6, 7, 8, and 9) in their naturally occurring ratios − just as nature intended. This ecologically friendly 100% salmon oil comes with the assurance of being the purest, highest quality oil of its type.
How it Works The sustainably sourced wild salmon are processed immediately after harvesting. The proprietary extraction method ensures the naturally occurring fatty acids, astaxanthin, vitamin D3, and other sensitive nutrients are not destroyed during manufacturing, as is the case with many other fish oils, especially so-called “whole” fish oils. This chemical-free extraction method is similar to that used for extracting extra virgin “cold-pressed” olive oil.
The wild salmon used to produce the oil come from the pristine waters of Alaska, where the deep waters of the north pacific are amongst the most unpolluted in the world. The salmon are harvested according to strictly regulated conservation guidelines set by one of the world’s leading ocean stewards: Alaska’s Fish and Game Department. No endangered species are used. The oil is extracted from already harvested salmon, using parts that would otherwise be wasted, thereby conserving existing salmon stocks. 6 | March/April 2014
The Enteripure™ technology used in the production of the softgels embeds natural ingredients in the softgel casing to prevent the capsule from breaking down in the stomach. This targeted release of fish oils in the intestines ensures optimal absorption and no fishy aftertaste. Accomplishing this goal using natural ingredients rather than a chemical coating, like traditional enteric-coated softgels,
Research Doctors commonly recommend omega-3 fatty acid supplements to patients with a history of heart disease because they can reduce blood pressure, triglyceride levels, cholesterol levels, platelet aggregation, arrhythmia, and arterial plaque formation. Wild salmon also contains naturally occurring astaxanthin, a potent antioxidant with wide ranging health benefits including antioxidant and anti-inflammatory properties that support cardiovascular, nerve, joint, muscular, skin, eye, gastrointestinal, and immune health. Wild salmon is a healthier choice than farmed salmon both from a nutritional and a contaminant perspective. Consuming wild salmon has been shown to be considerably safer than farmed salmon due to the significantly lower concentrations of contaminants, such as antibiotics, dioxins, PCBs, and chlorinated pesticides. Furthermore, although farmed salmon has a greater overall fat content, which often drives the price of farmed salmon down, wild salmon contains a significantly greater proportion of omega-3 fatty acids. These findings indicate that consuming wild salmon oil is not only more nutritious, but also a safer alternative to farmed varieties.
Sustainably sourced Wild Alaskan Salmon Oil PURE
Complete Omega 100% Wild Alaskan Salmon Oil Natural Factors – supplying pure, wild salmon oil for over 25 years Our Wild Alaskan Salmon Oil is exclusively from wild salmon, sustainably sourced from the cold and pristine waters of Alaska, where these deep waters of the northern pacific are amongst the most unpolluted in the world. Complete Omega is the leading product of its kind, providing the full spectrum of 17 synergistic active fatty acids (including omegas 3, 5, 6, 7, 8, and 9) in their naturally occurring ratios – just as nature intended. This ecologically friendly 100% salmon oil comes with the assurance of being the purest, highest quality oil of its type.
naturalfactors.com • 1-800-663-8900
Manufactured in Canada
Is Yogurt Enough? most consumers, probiotics are most closely associated with yogurt. For a product to be defined as yogurt it has to be produced by culturing dairy with bacteria. Doing so creates the recognizable texture and tangy flavour. While yogurt producers can add any number of bacteria strains to their products, the two that must be included are lactobacillus bulgaricus and streptococcus thermophilus. These bacteria convert the sugar in milk to lactic acid, which in turn creates yogurt. Probiotics aren’t found in yogurt alone, they are also present in fermented foods like miso, sauerkraut, micro algae, and brewer’s yeast. There are also probiotic supplements on the market, most in a capsule format. What are the differences between these variations, and is it necessary to supplement with probiotics if they are found so readily in a common food like yogurt?
Probiotics are beneficial organisms that live in our gut and aid in healthy digestion. There are as many as 100 trillion different strains of bacteria that belong to approximately 1,000 different species of intestinal flora. Probiotics help to fortify the number of these beneficial bacteria allowing proper function of the immune and digestion systems. Beneficial bacteria aid in immune defence by adhering to the intestinal wall lining and 8 | March/April 2014
preventing the absorption of pathogens. The bacteria help with digestion by producing enzymes, synthesizing vitamins and creating antimicrobial substances. While probiotics have always been a necessary component of our diets, it’s only recently that they have gained fad status. Food companies are taking advantage of the growing awareness of probiotics and have added formulations to dairy products, juices, and even breads. For
Activia, a yogurt brand owned by Danone, one of the world’s largest dairy producers, promises consumers fewer instances of indigestion if they eat the yogurt once a day for two weeks. In 2008, Danone was faced with a class action lawsuit for making inaccurate health claims specifically relating to the Activia brand. Research found that although Danone’s patented strain of probiotics b.l. regularis did have the same properties as other beneficial bacteria, consumers would have to eat Activia three times per day to see any sort of result. Not only is this unreasonable for most people, the extra sugar and calories that come about with eating three servings of the yogurt (Activia Strawberry flavoured yogurt contains 17 grams of sugar per 4 ounce serving) could negate any positive effects that the bacteria provides. Danone was slapped with the lawsuit because their health claims were unfounded. Consumers were led to believe that a serving of the yogurt per day would help to cure problems like irritable bowel syndrome and
other digestive issues. While it’s true that probiotics are known to help with issues like this, the use of only a single strain, and the limited amount of bacteria in each container of yogurt would be unsuccessful at treating these types of ailments. Danone isn’t the only yogurt company that adds probiotics to their products. Liberte and Olympic Dairy, two top selling natural yogurt brands, also include probiotic strains in their yogurt. Like Danone, these companies recognize the value gained from adding probiotics to yogurt. Unlike Danone, they did not make widespread claims about the beneficial effects of the added probiotics. It is certain that eating yogurt containing beneficial bacteria once per day will have a positive effect on the digestive system, but eating yogurt alone will not help with more serious issues like irritable bowel syndrome nor will it help to boost the immune system against pathogens. This is because yogurt does not have as many strains or as many active cultures as a probiotic supplement. It is for these circumstances that probiotic supplements are made.
Probiotic supplements come in two main forms, capsules and fermented milk products. Capsules contain a number of different probiotic strains that will vary with the particular brand or manufacturer. Some capsules may have nine different strains, while others may only have three. (Fermented milk products are similar to yogurt in that they are made from milk, but have been mixed with bacteria to provide a yogurt-like texture.) Bio-K brand fermented milk probiotics is one example of a well-known supplement that is backed by research conducted by a number of Ph. D scientists and specialists in internal medicine. When selecting a probiotic supplement, some things to look for are the number of different strains it provides and the active cell count. A well-rounded probiotic supplement will have at least a few different bacteria strains. Most yogurts only have one added strain of bacteria. As different strains have their own survival rate and health benefits, it’s important to have a variety. In addition, look for strains that have well-documented research to support their efficacy. Finally, choose a supplement that has enough live bacteria at
its time of expiry. The live bacteria are the active ingredients in probiotics that help to fortify the immune and digestive systems so it’s extremely important to have enough to have an effect. At the time of manufacture, a yogurt must have 10 billion active strains, but this includes the strains lactobacillus bulgaricus and streptococcus thermophiles which are necessary for the creation of yogurt but do not have the same health benefit as other strains. It’s also important to note that there is a difference between the number of bacteria at the time of manufacture and at the time of expiry. Yogurts are in contact with a number of heat sources throughout manufacture as well as transport, which can destroy the active cultures. Supplements have to guarantee a number of live bacteria at the time of expiry, which means that it’s likely there are even more than stated when they are bought off the shelf. Look for a minimum of 15 billion live bacteria at the time of expiry. Some supplements will offer as many as 100 billion live bacteria, making them more effective for treating serious digestive concerns.
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the good life The Magazine of Nature’s Fare Markets | 9
GOOD to our
Edible gardening is the process of integrating food plants with other ornamental or decorative varieties. People enjoy edible gardens for their bounty and for their beauty. These gardens provide health, economic and aesthetic benefits as they are able to produce a great deal of fresh food as well as create a breathtaking backdrop. Plan an Edible Garden Planting a garden full of fruit and vegetable plants may seem daunting and without a little planning it definitely may be. Putting a little time into creating a layout and an action plan will help to make the task more approachable. The first thing to know when planting an edible garden is that it does not have to be made up entirely of food plants. In fact, a beginner gardener will likely find more success with a mixture of plant varieties. This is because edible plants require a fair bit of attention to help them produce their yield. In addition, an entire garden of edible plants may yield too much for one household to consume. 10 | March/April 2014
The next step in planning an edible garden is to consider design and structure. Along with the fruits and vegetables the garden will bear comes the beauty that it will bring to any outdoor living space. Because of this it is important to consider the mix of colours and textures that will make up the tapestry of the garden. And of course, the garden will be responsible for putting food on the table, so a diversity of options will offer variety in the kitchen. Try to create a footprint that consists of firm lines and structure. Adding a pathway, planter boxes and hedges will help to support the look of the garden when plants are not in season and will help avoid bare patches. All plants are seasonal in nature so it’s important to choose a mixture of plants that have different blooming and harvesting cycles. Doing so will help ensure a beautiful garden and consistent food on the table. Pick the Right Plants The right plants will depend on the geographic location of the garden. A garden in the
Okanagan may find greater success with tomatoes and peaches than a garden in the coastal areas because of its many days of sun and heat during the summer months. The best way to be sure the plants are right for the region is to speak with an expert at a local nursery. It may be worth buying plants that have already been started and that are easy to transplant such as tomatoes, bell peppers, and zucchini. Starting from seed is also an excellent option and choosing to do a mixture of both will surely provide success. Most edible plants need at least six hours of sunlight per day so picking the correct location for the edible garden is crucial. These types of plants also require soil that is well drained and fertilized. One of the most common reasons for failure in an edible garden is soggy soil. Good quality topsoil that is enriched with nitrogen will help to mitigate this problem and will provide good nutrients for the plants. Adding compost is also a great way to enhance the garden’s chances of success. Compost can be made at home from vegetarian food scraps and garden clippings or is readily available at nurseries. Enjoy Your Edible Garden Edible gardens are sure to provide enjoyment for all those who are able to appreciate their beauty and relish their bounty. The satisfaction found from planting, nurturing, harvesting and enjoying the yield of an edible garden is truly second to none. For more information Edible Landscaping by Rosalind Creasy rosalindcreasy.com Vegetable Planting in the Okanagan Valley by Chelsea Hoffman
Companion Planting Companion gardening combines plants that complement and nurture each other’s growth. Scientific study shows that certain combinations increase yield and decrease disease and pest infestation. Basil
most garden crops Keep away: rue Improves the flavour and growth of garden crops, especially tomatoes and lettuce: repels mosquitoes.
Beans, Bush Plant near: beets, cabbage, carrots, catnip, cauliflower, corn, cucumbers, marigolds, potatoes, savory, strawberries Keep away: fennel, garlic, leeks, onions, shallots Potatoes and marigolds repel Mexican bean beetles. Catnip repels flea beetles.
Plant near: beets, cabbage family, carrots, chamomile, lettuce, parsnips Keep away: beans, peas Deters most pests, especially maggots.
Beans, Pole Plant near: corn, marigolds, potatoes, radishes Keep away: beets, garlic, kohlrabi, leeks, onions, shallots Potatoes and marigolds repel Mexican bean beetles; catnip repels flea beetles. Beets broccoli, Brussels sprouts, bush beans, cabbage, cauliflower, chard, kohlrabi, onions Keep away: charlock, field mustard, pole beans Adds minerals to the soil. Plant near:
Broccoli and Brussels Sprouts Plant near: beets, buckwheat, calendula, carrots, chamomile, dill, hyssop, marigolds, mints, nasturtiums, onions, rosemary, sage, thyme, wormwood Keep away: strawberries Marigolds repel cabbage moths; nasturtiums repel aphids. Cabbage and Cauliflower Plant near: broccoli, Brussels sprouts, celery, chard, spinach, tomatoes Keep away: strawberries Tomatoes and celery repel cabbage worms. Carrots cabbage, chives, early potatoes, leeks, lettuce, onions, peas, radishes, rosemary, sage, salsify, wormwood Keep away: safe for all garden crops Onions, leeks, and wormwood repel carrot flies. Plant near:
Chives Plant near: apples, berries, carrots, grapes, peas, roses, tomatoes Keep away: safe for all garden crops Improves flavour and growth of companions. Deters aphids and Japanese beetles.
Cucumbers Plant near: beans, cabbage, corn, early potatoes, radishes, sunflowers Keep away: late potatoes Radishes deter cucumber beetles. Cucumbers encourage blight in late potatoes. Dill broccoli, brussels sprouts, cabbage, cauliflower, cucumber, lettuce, onions Keep away: carrots Improves flavour and growth of cabbage family plants. Plant near:
Garlic cabbage, cane fruits, fruit trees, roses, tomatoes Keep away: peas, beans Deters Japanese beetles and aphids. A garlic oil spray deters onion flies, aphids, and ermine moths; a garlic tea helps repel late potato blight. Plant near:
beets, carrots, parsnips, radishes, strawberries Keep away: cabbage family Tenderizes summer radishes. Onions
Oregano all garden crops Keep away: safe for all garden crops Deters many insect pests. Plant near:
Parsley corn, roses, tomatoes Keep away: mint Sprinkle the leaves on tomatoes, and asparagus. Plant near:
Peas beans, carrots, corn, cucumbers, early potatoes, radishes, turnips Keep away: garlic leeks, onions, shallots Balances nitrogen in the soil. Plant near:
Peppers basil, carrots, eggplant, onions, parsley, tomatoes Keep away: fennel, kohlrabi The traditional bell pepper is harvested green, though most varieties will mature red, orange, or yellow. Plant near:
Radishes chervil, cucumbers, lettuce, melons, peas, nasturtiums, root crops Keep away: hyssop Deters cucumber beetles; chervil makes radishes hot. Lettuce helps make radishes tender. Nasturtiums improve radishes’ flavour. Plant near:
Rosemary beans, cabbage, carrots safe for all garden crops Repels bean beetles, cabbage moths, and carrot flies. Plant near: Keep away:
Sage Plant near:
cabbage family, carrots,
cucumbers Deters cabbage moths and carrot flies. Invigorates tomato plants. Keep away:
Spinach Plant near: celery, cauliflower, eggplant, strawberries, peas, beans Keep away: safe for all garden crops Plant with peas and beans as they provide natural shade for the spinach
West Coast Seeds Vegetable Planting Chart for Okanagan Valley Vegetables
Broad Beans Soya Beans Beans bush & pole Beets Broccoli Broccoli overwinter Brussels Sprouts
Cabbage Cabbage overwinter Carrots Cauliflower
Corn Corn salad Cucumbers Eggplant
Endive/Radicchio Fennel Garlic Kale & Collards Kohlrabi Leeks Lettuce
Onions storage Onions overwinter Onions scallions Pac Choi Parsley Parsnips
Radishes Rutabagas Spinach Squash Swiss Chard Tomatoes
Plant near: asparagus, basil, cabbage family, carrots, gooseberries, mustard, parsley, onions, rosemary, sage, stinging nettles Keep away: fennel, kohlrabi, potatoes, walnuts, corn Borage deters tomato worm, improves growth and flavour; dill, until mature, improves growth and health, mature dill retards tomato growth.
all garden crops Keep away: safe for all garden crops Deters cabbage moths. Plant near:
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC
Start Indoors or in Nursery
Grow Outside Under Cover
Transplant & Cover
the good life The Magazine of Nature’s Fare Markets | 11
Can you relate? If so, Candida may be at the root of your health issues... Candida can affect anyone. Male or female, young or old, large or small, Candida doesnâ€™t discriminate. While the symptoms of Candida vary between individuals, the solution is the same.
Renew Lifeâ€™s Candida Solution is a 3 part program that eliminates Candida for good! The multi-faceted approach attacks Candida on all levels to deliver results that can be life changing.
Read moRe about the pRoducts in this aRticle CandiGONE
is a powerful 15 day cleansing formula designed to help destroy and remove Candida and yeast from the body.
is a powerful enzyme product, specifically formulated to destroy Candida and yeast by breaking down its protective cell wall.
works to absorb the Candida organisms as they are destroyed and eliminates them from the body.
It’s Okay to Get Dirty! as a result the bad bacteria becomes even stronger. A good example of this is superbugs. These bacteria become resistant to antibacterial products, leaving us with no products left to stop them. Moreover, most antibacterial soaps contain triclosan, a chemical which is extremely damaging to our waterways and aquatic ecosystems.
The human body is teeming with bacteria. In fact, there are 90 trillion microbes that make their home in our tissues. If the thought of all these microorganisms crawling across your skin makes you want to run for the antibacterial soap, just wait a minute! Contrary to most people’s views, bacteria are beneficial and actually necessary for our immune system to function at its peak. In today’s culture of “neat freaks,” we are too quick to sanitize every surface of our homes, our bodies, and the bodies of our loved ones. In fact, a body teeming with bacteria is more likely to be one that experiences fewer illnesses than one that has been wiped clean with antibacterial soaps and cleansers. Your Body’s Natural Defence System Our immune system development begins in the thymus gland. When we are young, our thymus gland is extremely active creating T-cells, which are responsible for determining the difference between good and bad bacteria. As we age, the thymus begins to shrink and produces fewer T-cells. T-cells are created in response to our brains recognizing bacteria in our bodies, meaning the more bacteria we are exposed to as children becomes critical in determining how effective our immune systems will be as we grow up. Furthermore T-cells distinguish between which bacteria are a part of our bodies and which are foreign and could be a threat. Studies conducted on mice have
shown that individuals who had stronger immune systems and a greater number of T-cells have fewer instances of autoimmune disorders like asthma or food allergies. This is because T-cells help the body decide which bacteria to fight and which bacteria are helpful. As an autoimmune disease is our immune system attacking our own body, scientists hypothesize that it is the result of an underdeveloped immune system attributed to a lack of T-cells dictating which wars to fight against microorganisms. Good vs. Bad Bacteria Naturally, we have trillions of bacteria living in our bodies at any given time. Some are good bacteria that aid in the digestion of food and help fight the other type of bacteria – bad bacteria. The good bacteria compete for space with bad bacteria, thus creating a natural balance. In fact, the presence of the bad bacteria is what keeps our immune systems on guard. Without stimulation, our immune responses become sluggish and we are more likely to become ill. Antibacterial cleaning products wipe out all bacteria, leaving none of the good to fend off the bad, which destroys the natural balance. Using antibacterial products can actually stimulate the growth of bad bacteria because it attempts to medicate minor infections in your body that you may not even know you had. The antibacterial product is not strong enough to completely fight the infection and
Make Your Immune System Work Our bodies have a natural response known as IgE used to fight off strong parasites. It is very effective, however, in fighting the threat it also inflicts some collateral damage on our bodies. Studies have shown that a weakened immune system is more likely to have increased IgE responses, which although meant to be beneficial, can cause problems like allergies. Studies have also shown that rural children exposed to dirt, pollen, and dust as a result of being outdoors had fewer instances of allergies than urban children who were more likely to spend a greater amount of time indoors. From this, scientists hypothesize that a stronger immune system, as a result of exposure to potential allergens or bacteria, will reduce the instances of IgE response and in turn reduce the occurrences of allergic reactions. While we are all trying desperately to protect ourselves from bacteria we are missing a key point – most illnesses are actually caused by viruses. The best way to avoid getting sick from a virus is to have a strong immune system. And what causes a strong immune system? Bacteria! So, instead of cleaning all surfaces in your home with antibacterial cleaner, stick to chemical-free products that use plant-derived cleansers and essential oils. For your body, use castille soap and water, which will remove some of the bacteria but will not wipe it clean like an antibacterial cleanser will. You will still have enough good and bad bacteria to maintain a healthy balance and keep your immune system on its toes.
the good life The Magazine of Nature’s Fare Markets | 13
You are what you eat and at Genuine Health, we couldn’t agree more! So with that in mind, what do we believe in? We believe in... 4 Products that are safe, clean and effective.
4 In constantly improving not only ourselves, but the industry we work in, to ensure we are meeting the ever changing health needs of the people around us and the planet we live on.
4 Research-driven formulations, meticulous ingredient selection and product testing to be certain our products will work for you, each and every time.
What we don’t believe in though is the Franken-food, science experiment known as GMO’s! It may seem like a hot topic nowadays, but it’s something that Genuine Health has been conscious of for years; It’s part of who are and how we formulate.
So what’s the bottom line for Genuine Health? While some natural ingredients cannot be 100% non-GMO certified, our product quality comes first and by committing to avoiding GMO ingredients we are committing to your health, and the health of the world. Where, we are making sure we have non-GMO sources, and where there are not traceable sources we will make sure its PCR*negative. While it is a massive undertaking, we endeavour do all that we can to make sure we are a non-GMO company, by actively: 4 Ensuring we have non-GMO attestations or PCR negative affidavits on file 4 Working only with GMP, Site Licensed and 3rd party audited/certified (i.e. NSF) manufacturing facilities
4 Periodically testing both ingredients and our finished products for GMOs, including all of our certified organic ingredients
To learn more about GMO’s and our stance on them please visit: www.genuinehealth.com/stance-non-gmos *(PCR polymerase chain reaction – a technique used to detect genetic modification through DNA technology)
While we are continually working towards verifying all our products we are excited to share that several of our products are currently undergoing the certification process with The Non-GMO Project. Their
verification seal indicates that the product bearing the seal has gone through stringent verification processes and has been produced according to consensus-based best practices for GMO avoidance.
As GMO awareness grows and regulations become more defined through the involvement of government and industry organizations, we expect non-GMO standards for the NHP industry will evolve and become more defined. In the meantime, you can trust in our mandate, and promise to you to deliver clean, safe, and effective products that are free from GMO-ingredients.
Coffee Love Voets Kaffee was founded in Krefeld Germany in 1929. In 1983, Max Voets relocated his father’s business to the Okanagan in Vernon, BC. Max built a facility dedicated to fresh roast and ground gourmet coffee. Today, 85 years later, Voets Coffee remains a family owned business in Vernon, BC, where they roast only the finest 100% Arabica coffee beans available.
Canadians love coffee! A study conducted by the Coffee Association of Canada discovered that as of 2010, 65% of Canadians drink a cup of coffee every day – and that isn’t a bad thing. In fact, coffee is very high in antioxidants and most people get more antioxidants from coffee than they do from fruits or vegetables. A 2005 study conducted by the American Chemical Society showed that coffee provided the most antioxidants when compared to fruits and vegetables based on antioxidant content per serving size and number of servings consumed per day. Both caffeinated and decaffeinated versions of coffee provided the same level of antioxidants. Coffee is also great for preventing liver cirrhosis, an autoimmune disease that can be caused by alcohol consumption. A study conducted in 2006 on 125,000 people showed that drinking one cup of coffee each day could reduce the effects of liver cirrhosis by up to 20%. Coffee has also been linked to decreasing
the chances of developing Type 2 Diabetes. The American Chemical Society discovered that people who drink four or more cups of coffee per day reduce their risk of developing Type 2 Diabetes by 50%. This could be because coffee inhibits a protein known as human islet amyloid polypeptide, which scientists have implicated in causing Type 2 Diabetes. In addition to these health benefits, there are also claims that coffee can increase athletic ability, reduce stress levels, and can temporarily increase intelligence. Not only that, but research has shown that coffee improves mood and can reduce depression. Interestingly, many of coffee’s health benefits do not come from its caffeine content, but rather from its potent antioxidant properties. So, don’t be scared to drink up! It’s clear that adding this delicious drink to your morning routine is a positive choice for your health!
Voets is introducing their newest roast, Serene Spirit, a smooth, dark roast decaffeinated coffee. Voets uses the Swiss Water process to produce their decaffeinated coffee. Unlike other conventional methods of eliminating caffeine, which uses chemicals, Swiss Water is eco-friendly; the process uses only pure water. The process starts with green coffee beans. The beans are cleaned and hydrated with water. Then they are soaked in a bath of very hot water, causing the caffeine to leach out of the bean. The hot water solution is then put through a very fine carbon filter which catches the larger molecules of caffeine but allows the natural oils and flavours taken from the beans to seep through. The beans are then soaked again in the filtered solution that the caffeine has been removed from. The Swiss Water process effectively removes 99.9% of caffeine from the beans but leaves the integrity of the flavour intact. Voets Coffee supplies Nature’s Fare Markets with our line of delicious Nature’s Finest organic bulk coffee beans. A wide range of roasts – from mild to rich espressos plus decaffeinated options – are available. Rich in flavour and aroma, Nature’s Finest beans are the perfect way to start your day!
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What we’re eating
Turmeric I love strong flavours, especially Indian spices, honestly if I could Indian Head Chef, Natu re’s Fare Markets food every day I would be a happy camper. If the flavours seem a bit daunting, just start by adding less spice and work your way up to a level that is within your comfort zone.
Turmeric is traditionally called “Indian saffron” since its deep yellow-orange colour is similar to that of the prized saffron. It has been used throughout history as a condiment, healing remedy, and textile dye. Turmeric comes from the root of the Curcuma longa plant and has a tough brown skin and a deep orange flesh. This herb has a very interesting taste and aroma. Its flavour is peppery, warm and bitter, while its fragrance is mild yet slightly reminiscent of orange and ginger, to which it is related.
Did you know? • Traditionally used as a textile dye because of its strong orange pigment • One of the more revered herbs in Ayurvedic medicine • Recent research has proven it to be a key factor in Alzheimer’s prevention and treatment • Leading commercial producers of turmeric include India, Indonesia, China, the Philippines, Taiwan, Haiti, and Jamaica
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Turmeric is native to Indonesia and southern India. Much of its recent popularity is owed to recent research that has highlighted its therapeutic properties. Turmeric (Curcuma longa) is a powerful medicine that has long been used in the Chinese and Indian systems of medicine as an anti-inflammatory agent, and to treat a wide variety of conditions, including flatulence, jaundice, menstrual difficulties, digestion, inflammation, hemorrhage, toothache, bruises, chest pain, and colic. The potent property is the yellow or orange pigment of turmeric, which is called curcumin. Curcumin is thought to be the primary pharmacological agent in turmeric. In numerous studies, curcumin’s anti-inflammatory effects have been shown to be comparable to potent prescribed drugs well as over-the-counter antiinflammatory agents. Unlike these drugs, which are associated with significant toxic side effects, curcumin produces no known toxicity. Curcumin’s antioxidant action enables it to protect cells from free radicals that can damage cellular DNA, making it a potent aid in cancer prevention. Curcumin also increases healthy liver function by improving detoxification, making it an excellent addition to both dietary and supplement regimes.
Whether purchasing fresh or dried Turmeric, it is important to a select a certified organic product. Fresh product should be firm and not appear dried or cracked. Powdered spices should be pure and not contain any fillers or preservatives. Turmeric powder should kept in a tightly sealed container in a cool, dark, and dry place. Fresh turmeric rhizome should be kept in the refrigerator.
Turmeric comes in two forms, the more commonly found ground yellow spice, found in every grocery store, or the rarer root form that can be harder to find. North Americans commonly use this spice when reproducing dishes from South Asia and the Middle East. The root can be found at certain times of the year and can be a delicious addition to many dishes. Because turmeric root is a rhizome it is usually quite dirty and needs to be cleaned thoroughly. Turmeric is a member of the ginger family and it can be treated in the same fashion. After it is peeled and grated, it can be added to many things from curries to smoothies.
Turmeric has a very distinctive earthy flavour, and can be slightly peppery like mustard seeds and greens, with a touch of bitterness. All of these characteristics should be kept in mind when matching it with other foods. Because it is such a common ingredient in Indian cuisine, a natural pairing would be to use both forms of turmeric in a great curry using lots of other bold spices, combined with stewing the root directly in the curry, much like a potato or carrot. Of course, it is also very commonly used to give food a bright sunshiny yellow colour. Adding it to a rice dish will make it stand out and add some earthy flavour.
As previously stated, turmeric is a member of the ginger family, and therefore can be treated similarly to ginger when it comes to cooking. When adding the dried spice to a dish, it is important to toast it first, as you should do with all spices. This is usually done at the start of a dish, like soup, stew or curry, by adding it to the onions at the start. This will open up the spice and let the flavour come out. The same can be said when using the fresh root. Chopping it and adding it to soups or stir-fries will add peppery, earthy notes, as well as a pleasant yellow colour.
Indian Pickled Vegetables Spices 1 tsp black peppercorns
Vegetables In a small pot, add all of the spices and dry toast them on medium heat until fragrant.
½ cup ginger sliced
1 tsp mustard seeds 1 tsp cardamom seeds 1 tsp coriander seeds
1 cup fresh turmeric sliced (1 tbsp dried powder)
Pour boiling liquid over vegetable mix and let cool.
1 cup cauliflower cut into florets
This will stay for a couple weeks if left in the liquid and refrigerated. Or it can be sealed in jars.
1 tsp cumin seeds 1 cup carrots sliced
1 tsp crushed chilies 2 tsp course salt 1 tbsp evaporated cane sugar
Slice all or your vegetables to a uniform size, except for the cauliflower which can be cut into small florets.
Add the water, vinegar, sugar and salt to the spices and bring to a boil.
1 cup zucchini sliced
½ cup onions sliced
use organic We choose to because it’s ble ssi po whenever suppor ts d an u yo r better fo onment vir en le ab a sustain ity. un m m co d an
3 cups water ¾ cup apple cider vinegar
¼ cup garlic sliced
the good life The Magazine of Nature’s Fare Markets | 17
Nature’s Fare Nutritionist
Shake the Hand That Feeds You Lisa Kilgour, rhn is Nature’s Fare Markets’ very own Registered Holistic Nutritionist. She is Board Certified in Practical Holistic Nutrition and provides one-on-one consultations and speaks for select vendors in our stores. Come in and speak to BC’s favourite nutritionist.
March is Nutrition Month and on behalf of all nutritionists I’d like to remind you that you are what you eat! Your cells are made from the food you eat each day… so, what is making up your cells right now? The fact is, North Americans have the highest rate of diet-related diseases: diabetes, obesity, and heart disease. Up to two thirds of premature deaths can be attributed to poor nutrition and physical inactivity! In addition, when you compare Canada and the rest of North America to other countries in the developed world, we spend the lowest percentage of our income on groceries and meals (9.9%), and the least amount of time preparing the food we eat…yet we consume more calories each day! Not surprisingly, studies show that we have the lowest rate of 18 | March/April 2014
enjoyment from our food. We seem to have forgotten to enjoy all of this food we’re eating! On the other hand, in France, people spend a comparatively higher percentage of income on their diet and more time preparing and enjoying their meals (which are usually enjoyed with family and/or friends). They also tend to eat far fewer calories each day compared to North Americans! Most importantly, a very high percentage of French people polled had a very high enjoyment of their diet. Find Food Satisfaction So…does this mean that the more we eat equals the less we enjoy our food? Not quite. This paradox comes down to our relationship with food. Food represents much more than the number of calories or grams of carbohydrates or protein we eat each day. The better
quality food you eat, the less you’ll want to eat of it each day. Low quality food (processed and highly manufactured food products) tends to spark a craving for more food. Why? Our body is still looking for the nutrients that have been removed through processing. High quality whole foods are very high in nutrients, taste incredible, and are much more satisfying. If you’d like to lose weight, have more energy, and enjoy what you’re eating – eat a diet high in whole foods. Buy Local One of the fastest ways to increase the abundance of fresh, nutritious, whole foods in your diet is to buy locally produced food. You’ll find a variety of organic, locally produced food at Nature’s Fare Markets. And, in the summer, head to your local Farmer’s Market and get your produce directly from the wonderful farmer who grew it. This is the freshest food you can possibly buy. In most cases it was picked that morning and is still warm from the sun. You can literally “shake the hand that feeds you.” And many local farmers sell their produce to Nature’s Fare Markets too, which means you can easily buy local every day. Grow Your Own Growing your own food gives you even fresher options to include in your diet, and you will gain a higher appreciation for the time and effort that growers put into the food that ends up on your table. Even a window box full of herbs will improve your diet immediately. Every time I weed my garden, or find a plant is not quite producing the produce it should, I think about the incredible quality our local farmers produce. A higher appreciation of your food will increase the enjoyment you get from your meal…and therefore will help you slow down and reduce the amount you eat. Just remember to enjoy every bite!
Tales from the Farm
Happy Days Dairy
Donat Koller, founder of Happy Days Dairy
Located in Salmon Arm, Happy Days Dairy was founded in 1993 by Donat Koller and his family. Originally from Switzerland, Donat moved to Canada with his wife in search of opportunity. Growing up on a Swiss farm, Donat was always interested in agriculture. Staying true to his passions, he obtained his degree in cheesemaking and decided to take a risk by moving to Canada, a country that he perceived would offer a better market for his skills. The risk proved to be worth it as Donat and his family have watched their business grow into a successful enterprise over the last 20 years. The name Happy Days comes from the gospel song “Oh Happy Day,” which was a favourite of Donat’s wife Jasmine.
Goat Milk Products
Happy Days has three different locations in BC and Alberta. A processing plant and the company’s head office are located in Salmon Arm, BC. Another processing plant and retail store are located in Chilliwack, BC. And a custom processing plant is located in Ponoka, Alberta. Happy Days sources its milk from 12 different dairies in BC and Alberta, all of which adhere to strict animal welfare standards. All goats are treated with care and have access to fresh air and clean water. They are provided with clean hay bedding, warm and dry shelter, and are fed a diet of quality alfalfa, hay, and grains. Happy Days products are of excellent quality. Their dairy products are free from antibiotics and growth hormones and do not contain any
additives. All items are put through multiple tests for purity and excellence. In addition to clean products, Happy Days is also taking action to improve their sustainability and reduce their impact on the environment. By utilizing their three different processing plants, the dairy is able to reduce the distance that their products travel to market. Happy Days offers a number of products including goat milk, goat milk powder, goat cheese, goat yogurt, goat kefir, and goat ice cream. A new addition to their product line is certified organic cow’s milk cheese made from milk sourced from cows that graze the open pastures outside of Salmon Arm. Look for select Happy Days products at your local Nature’s Fare Markets. Cow’s Milk Products
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Have you tried Pilates? Lara Yanik & Kate Watson are co-owners of NeuMovement Pilates-Barre-Yoga-physio in Kelowna. They are fully certified Pilates and Barre instructors and have a passion for creating a place where people can learn to trust their bodies again, or challenge themselves to be all they want to be. Check them out at neumovement.com
“It is the mind itself that shapes the body.” —Joseph Pilates
Pilates is an innovative system of mind-body exercise that helps to build flexibility, endurance, and muscular strength in the legs, arms, hips, back, and abdominals. Developed by Joseph Pilates in the early 20th century, Pilates focuses on posture, alignment, and proper technique to produce results such as decreased pain, slimmer figure, stronger frame, and proper muscle function for its practitioners. The six principles of Pilates are concentration, control, center, flow, precision, and breathing. By focusing on the breath, Pilates practitioners become acutely aware of their mind-body connection and are able to execute movements with maximum power and efficiency. Whereas traditional workouts are often weight-bearing and tend to build short, bulky muscles, Pilates elongates and strengthens muscles, making them more elastic and improving joint mobility. This is why
20 | March/April 2014
Pilates is often touted as one of the best forms of exercise to prevent injury. Unique to the Pilates exercise system is the use of machines such as the Reformer and the Chair. These sophisticated apparatuses use spring tension to safely decompress joints and stimulate muscles, and help to make Pilates safe and accessible to anyone from a first-timer to an elite athlete. Many Pilates exercises are low-impact and are only partially weight bearing, and many are performed in seated or reclining positions. Because of the gentle nature of Pilates, it is often used in conjunction with physical therapy to rehabilitate injuries. Pilates instructors undergo rigorous training that can take years to complete. They guide practitioners through class using hands on techniques, verbal cues, and imagery, with safety first and foremost in mind.
NeuMovement Mind + Body Education The NeuMovement Studio offer complimentary services to build a complete mind and body education to help you develop an exercise routine that works for your unique self. NeuMovement believes exercise should be a pleasurable lifestyle choice. They aim to help you find a fitness routine that works best for you. Their studios are warm, welcoming, and flooded with natural light. They keep classes small so that clients receive individual attention and hands-on instruction. Instructors specialize in Pilates, Yoga, Barre, and Physiotherapy, and have years of experience working closely with clients to help them achieve their best possible selves. NeuMovement offers private and group Pilates classes at their studio in Kelowna, BC. They have also developed a line of Pilates DVDs that can be used at home or on the go. To make life easier, they offer childcare and free parking. Drop by and check out their brand new space: 1974 Kane Road, Kelowna P: 250-712-0678
How Do You Know if Your Multivitamin is Non-GMO? New Chapter multivitamins were the first in the industry to be Non-GMO Project verified—look for the seal! Committed to Non-GMO New Chapter® has long been committed to avoiding genetically modified organisms (GMOs). More than 85% of our products, including all of our multivitamins, have already been granted verified status by the Non-GMO Project—the only third-party verification agency in Canada. We are the first natural health product company to achieve this extraordinary depth of verification. We’re proud to be a leading advocate of the Non-GMO movement!
goal is to inspire viable non-GMO alternatives long into the future. Products deemed compliant with the Non-GMO Project Standard are eligible to bear the Non-GMO Project seal. This verification mark indicates that a product has been produced in accordance with the best practices for GMO avoidance. So, look for the seal where you shop—on foods, condiments, beverages, and on natural health products such as all New Chapter multivitamins.
What Exactly Are GMOs? The term GMO is most commonly used to reference crop plants that have had their genetic material altered through any method. Environmental activists, public interest groups, and socially conscious consumers are concerned about the possible impact of genetically modified ingredients. Some countries pose restrictions on GMOs. In Canada, labeling for genetically engineered foods is voluntary.
About the Non-GMO Project The Non-GMO Project is a third-party verification program that serves to identify products compliant with a uniform definition of non-GMO. The Non-GMO Project was formed to help consumers make educated choices about all kinds of products. Working at every level of the supply chain, all the way back to the seeds, the Project’s
Look for organic certification and the Non-GMO Project seal on all New Chapter multivitamins. Caution: Read the label and follow directions. These products may pose risks and may not be suitable for everyone.
Certified Organic by International Certification Services, Inc., Medina, ND, USA
© 2013 New Chapter Canada, Inc.
Learn more at newchapter.ca
GOOD to our
Disposable Society These days, manufacturers are all racing to create a product that is cheaper, quicker, and more disposable than the last. They are driven by consumer demand, and in this fast paced society, consumers are scooping up these disposable items because they are the easy choice. Unfortunately, products that are made on the cheap are not durable and as a result don’t tend to last much more than a few uses. This tendency to choose less expensive, single use items over well-crafted items made to last is creating havoc for our environment. Here is a list of the five disposable items that are causing our planet the most harm.
1. Disposable Diapers According to the Environmental Protection Agency, 20 billion disposable diapers are put into landfills each year. That adds up to three and a half billion tons of waste. The untreated waste from these diapers ends up seeping into our landfills and through to water systems causing contamination. Untreated human waste also releases methane gas, one of the worst greenhouse gases. Disposable diapers will eventually decompose in landfills, but they take five hundred years to do so! Production of these diapers is also very hard on our environment. It takes 3.4 billion gallons of fuel oil each year to manufacture the diapers that are sold in the marketplace. Disposable diapers use 20 times more raw materials, two times more water and three times more energy to 22 | March/April 2014
produce than cloth diapers. Additionally, disposable diapers are produced with chemicals that can be harmful to babies’ sensitive skin. The better alternative: Use reusable cloth diapers like those created by Bum Genius. Cloth diapers are more economical and in one year can save as much as 12 hundred dollars and one ton of waste in a landfill. Seventh Generation creates a greener version of disposable diapers that use very few petroleum products, have a natural brown core fibre, and are free from chlorine and other harmful chemicals. 2. Plastic Water Bottles A mind-blowing 15 hundred plastic bottles are consumed every second in the United States. Worldwide, the bottled water industry makes close to 100 billion dollars each year and is growing at an average rate of seven percent. In theory, people buy bottled water because it’s supposed to be healthier, cleaner, and better tasting than tap water. In reality, there are few regulations for bottled water manufacturers, and many simply bottle the same quality of water as that from a faucet. Bottled water creates 1.5 million tons of plastic waste per year, and requires 47 million tons of oil products to create the plastic containers. Although the plastic could be recycled, an amazing 80 percent of bottles are thrown into the garbage instead. The better alternative: Buy a reusable bottle that contains its own water filter. Water Bobble makes fun looking bottles with high quality charcoal filters that can replace as many as 300 bottles per filter. (www. waterbobble.com) Another option is the Hydros bottle, made from BPA free plastic,
is dishwasher safe and available in five fun colours. (www.hydrosbottle.com) 3. Paper Coffee Cups Stopping to get a coffee each day on the way to work may be a comforting (and vital!) morning ritual, however it results in an average of 240 paper coffee cups being introduced into the environment each year per person. Even though the cups are made of paper, they are not recyclable because they are lined with low density polyethylene. It takes a lot of energy and resources to create a paper cup. Each year in North America, more than 6.5 million trees are cut down to produce paper for disposable cups. In addition, manufacturing these cups releases four billion tons of CO2 atmosphere each year. The better alternative: Use a reusable travel tumbler or ceramic cup instead. Reusable tumblers made of stainless steel are the best bet as they contain very little plastic. Ceramic cups are heavy and as a result have a negative effect on the environment during transport, however, they are long lasting and their environmental impact is negated after just 70 uses. 4. Plastic Shopping Bags It’s estimated that human beings use between 500 billion and one trillion plastic bags per year! These bags are made from petrochemicals and take over 1,000
years to decompose in a landfill. As they decompose, they release harmful greenhouse gasses into the atmosphere. The cost of manufacturing and recycling one ton of plastic bags is approximately 4,000 dollars. The cost of buying the same one ton of plastic bags in the marketplace is only 32 dollars. Plastic bags have already been banned in Bangladesh and Rwanda. Ireland has imposed a tax on plastic bags, and China has mandated that all plastic bags must be purchased. Israel, some cities in Canada, Kenya, South Africa, Taiwan, and Singapore are all considering proposals to ban plastic bags. San Francisco was the first American city to create a total ban on plastic bags. Scientists estimate that four billion plastic bags end up as litter each year. If these bags were tied together they would circle the earth 63 times. Paper bags are not necessarily a viable solution as they too cause negative environmental impact. Paper bags require four times more energy to manufacture than plastic bags and result in the release of more air and water pollutants.
The better alternative: Buy a few reusable shopping bags; canvas, cotton, or bags made from recycled pop bottles all last far longer than a paper or plastic shopping bag and are reasonably inexpensive. Nature’s Fare Markets’ Save-A-Bag program helps both the environment and the community. Customers that bring their reusable grocery bags to use are given a choice of local charities that will receive five cents for each reusable bag that is used.
5. Food Packaging Of the 26 million tons of food waste created in North America each year, 3.2 million tons is from packaging. The most common types of food packaging are plastic, paper, aluminium, and glass. Although all of these items are recyclable, a very small percentage of food packaging actually makes to a recycling facility. While some forms of plastic and paper are biodegradable, there is little chance they will decompose in a landfill because most are too crammed to allow for enough light or the presence of microorganisms to begin the decaying process. What you can do: As a consumer, you may not think you have any say in how a manufacturer packages their products, but you have more power than you may think! Manufactures do respond to consumer pressure. Write the manufacturer of your favourite products and encourage them to reduce the amount of packaging that is used. Taking the time to recycle properly at home will also have a big impact on how much food packaging reaches our landfills.
the good life The Magazine of Nature’s Fare Markets | 23
Anti-Inflammatory Superfoods Reduce Your Pain, and Slim Your Waistline Julie Daniluk rhn is the host of The Healthy Gourmet, a reality cooking show that looks at the ongoing battle between taste and nutrition. Her bestselling book, Meals That Heal Inflammation, advises on allergy-free foods that both taste great and assist the body in the healing process. Check out more at www.juliedaniluk.com
Tip #1: Balance your blood sugar and avoid eating high allergy foods such as wheat. According to the American Journal of Clinical Nutrition, processed sugars and other high-glycemic starches increase inflammation. Eating foods that you are allergic to causes inflammation and destabilizes your insulin and blood sugar levels. A high level of insulin affects cortisol, which causes your body to hold on to and deposit fat rather than allowing you to burn it for energy. Swap out sugar spiking breakfast cereals, bread and muffins with gluten free whole grains such as quinoa, kasha, oats, and brown rice. Tip #2: Eat more organic berries. A study in the Journal of Nutrition showed that eating berries daily can significantly reduce inflammation. Blueberries are low on the glycemic index, packed with antioxidants and reduce cortisol.
Inflammation is the body’s response to injury, infection, irritation or imbalance causing the symptoms of redness, soreness, heat, swelling and/or loss of function. Chronic inflammation is at the root of most diseases, but what you may not know it is also frequently the underlying cause of weight gain! The great news is that we can heal with anti-inflammatory superfoods that help you lose weight without “dieting.” 24 | March/April 2014
Tip #3: Eat a rainbow. Red radishes, orange yams, purple cabbage, and dark-green veggies are rich in vitamin C and other antioxidants that dampen inflammation. Focus on cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, kale, etc.), which are also loaded with Indole 3 Carbonol. The sulfur in these veggies help detox the liver and make antioxidants. Want to speed healing? Focus on these superfoods to find fast results: Hemp Hearts are a good source of tryptophan, which can help to enhance your mood, aid relaxation and boost your confidence. They are also rich in magnesium, which helps you relax and vitamin B6 that can help relieve depression.
Avocados are a good source of folate, and research suggests that folate deficiency may be behind irrational fears and anxiety. Avocados are a source of omega-3, which is also good for the mood and brain health. Avocados contain hormone balancing vitamin B6, which helps reduce PMS cravings. Cold Water Fish is low in calories and high in Omega-3 fatty acids are beneficial for our mood. A study has found surprisingly low rates of seasonal affective disorder in Icelanders, where the diet is high in omega-3 rich fish. Arugula is a flavourful, oak-shaped leaf with a peppery taste. Known as “rocket” in some parts of the world, arugula adds a powerful health boost to any menu choice. Easily grown at home, this leafy green contains only five calories per cup, meaning it would take 20 cups of arugula to get the same calories in just ¼ cup of granola. The fibre in arugula helps promote digestive regularity, keeps your tummy happy, and leaves you feeling full longer so that you resist other fatty foods. It also helps to lower cholesterol, balance blood sugar, and reduce the risk of heart disease.
Cold Water Fish
Rocket Up Your Next Meal with Arugula
Rejuvenating Arugula Salad
1. Arugula is a detoxifying, cancer-fighting superfood: Arugula is a member of the brassica family of vegetables called cruciferous – this group is known for its nutritional powerhouses: broccoli, kale, and cabbage. This family of vegetables is high in fibre and antioxidants, but they’re also rich in compounds known as glucosinolates, which studies show may reduce the risk of developing lung, colorectal, breast, prostate, and pancreatic cancer.
This salad is inspired by Sardinia, the Italian island that has some of the longest living people on the planet. The mix of sweet tomatoes, seasoned sardines, and arugula will transport you to a seaside town leaving you refreshed. This salad is packed with heart-healthy and energizing choices.
2. Arugula has high levels of chlorophyll: Chlorophyll can help to prevent DNA and liver damage from aflatoxins – carcinogenic substances produced by the mold sometimes found in corn, peanuts and some tree nuts. To preserve the chlorophyll in arugula – eat it raw. It tastes great in a salad! 3. Eating arugula will help to reduce chronic inflammation: Arugula contains indole-3-carbinol and isothiocyanates. Both of these bioactive compounds have been shown to suppress the production of inflammatory mediators.
Ingredients 4 cups arugula greens 2 organic tomatoes, sliced 120 g sardines, canned (environmentally sustainable) 2 tbsp Veganaise (healthy mayo sub) pinch pink rock or grey sea salt 1 tbsp extra virgin olive oil or flavoured fish oil 2 tbsp lemon juice Optional Garnishes ½ large avocado, sliced 2 tbsp hemp hearts Directions 1. Wash arugula and chop in half if leaves are long. Divide 4 cups of arugula onto 2 plates. 2. Divide and layer tomatoes and sardines and place on top of arugula. 3. Combine Veganaise, salt, oil and lemon juice in a small bowl until well mixed. 4. Pour this dressing over salad, top with garnishes and serve. Makes 2 salads
the good life The Magazine of Nature’s Fare Markets | 25
GOOD to our
Living Our Core Values
As part of the launch our Core Values Program, staff at each of our six locations hit the floor in teams to compete in a product scavenger hunt, gathering nutritious items to be donated to local Food Banks. Pictured above are some Langley and Kelowna staff at the Core Values launch.
Volunteering within our communities is a key aspect of the Core Values. Staff members also spent time volunteering at local Food Banks. The Nature’s Fare Markets’ volunteer program is ongoing and each staff member is given the opportunity for monthly paid volunteer time at select local charities. Pictured at the left is Shaun Daniels, Nature’s Fare Markets General Manager, helping out at the Vernon Food Bank.
For the past two decades, Nature’s Fare Markets has worked hard to build a reputation as a dependable and responsible company that is active in the community and a steward of the environment. During this time, we have faced a number of difficult decisions, some business related, others that would have an impact on our employees or our communities. We have also had to make choices that affect our environment and other species. When faced with these tough 26 | March/April 2014
decisions, we take the time to step back and consult our Core Values that are the building blocks for our business. Not only do these core values help us to understand the right choice for our company, our staff, and our communities, but they also guide us on a daily basis in all aspects of our stores. Our Core Values are very important to us as people and as a business because they help us to stay on track with our mission. Since
we opened our first store in Kelowna over 20 years ago, we have pledged to “Ethically Assist our Customers on their Journey to Better Health.” By staying true to our Core Values we are able to help our customers in a way that provides wellness as well as value. Our Core Values also help us to negotiate situations where we may not know the best answer. By turning to our values, we are always able to determine the best solution to the problem.
Mental Calm by Natural Factors. It really lives up to its name by helping deal with anxiety, stress, and improves sleep. The chewable tablets makes it easy and effective to take on the go. A healthier way of living – both for us and our planet What is your favourite Supplement?
What is your role at Nature’s Fare?
Vitamin Manager, Penticton
How long have you worked at Nature’s Fare?
What Was your reason for joining the Nature’s
I want to be around like-minded individuals who share the same passion for health as I do. Working here we’re given G abrielle M iller natural the opportunity to help our customers find solutions to their health issues. It’s such an amazing feeling when someone comes back to tell you how much better they feel because of something you suggested. Fare team?
What does organic mean to you?
has working at Nature’s Fare changed your life?
Yes. My family and I have made a lot of positive changes. Discovering what makes me happy. Life is good and I’m very grateful. My husband What is your greatest personal achievement?
What Makes you smile?
What is the piece of advice you would like to give the world?
Live in the moment.
Nature’s Fare Markets Update The Apple Bistro Try these items – all made without gluten. • Double Chocolate Cookie • Nutty Monkey Muffin • Vietnamese Beef Salad
Nature’s Fare Book Club Did you know members get all book club reads at 50% off plus other great benefits? Check instore or sign up for the book club e-newsletter to find out when local club meetings are. Join us every two months as we discuss the Reading Guide Questions over some coffee and snacks. Members can also enter for the grand prize draw, so sign up today!
We are very proud of our contributions to the community.
Kelowna Museums • We have donated over $95,000 to the SPCA, Children’s Wish We were happy to receive the folFoundation, Salvation Army, Food Bank, W W F, Food Action lowing note from Jen at Kelowna Society, Prop 37, Caravan Farm Theatre, BC Organic Growers Museums regarding a donation we Association, Canadian Organic Trade Association, Green Peace, made to their school program. Vernon Light a Bulb Foundation, Unplug and Play, and more in the past year. We are also committed to donate $250 per month “Dear Garrett and the staff at Nature’s to the Langley Senior Secondary School Lunch Program. Fare Markets, • Our Save-a-Bag Campaign has raised $24,575.19 for the Food On behalf of the Kelowna Museums Bank and $9,082.31 for the Sierra Club as of the end of February and the many students who came 2014. Our Langley store has raised $449.50 for the Langley through our doors throughout the School District Foundation as of the end of February 2014. school year, I would like to say a very big thank you for the generous donation of Fare Points over 800 apples this term! The apples providOur Fare Points program rewards shoppers with big discounts! It’s ed a much needed snack for the full day First free to join and easy to collect points since you earn them whenever Nations program that we offer to you shop. Members earn one Fare Point per Grade Four students.” one cent spent in-store on all regular priced merchandise. Once you reach 50,000 Fare Points (that’s the same as $500 spent in-store on regular priced merchandise), you’ll receive a 15% Off Reward Coupon to use on all regular priced merchandise on one future visit of your choice. Plus, you also get one of our reusable Nature’s Fare Markets shopping bags. Ask a cashier for a membership form the next time you shop and let the rewards begin! the good life The Magazine of Nature’s Fare Markets | 27
It’s time to focus and relax but… your mind is somewhere else.
Let us heLp you with that. Have you been feeling tired, irritable, sore, or having trouble sleeping? Stress can present in a variety of symptoms, and if left untreated can lead to more serious health issues. Come in and learn about natural ways to treat and cope with stress and anxiety so you can fully enjoy your life.
Live well. Live organic.
Ethically assisting our customers on their journey to better health.
Lowest Price Guarantee We will beat any local competitor’s advertised sale price on vitamins and supplements by 10%! Fare Points Reach 50,000 Fare Points ($500 spent in-store on all regular priced merchandise) and receive a 15% Off Reward Coupon to use on all regular priced merchandise on one future visit of your choice. 5% Discount Days* Senior’s Days (60+): Wednesday & Thursday | Family & Student Day: Sunday *On regular priced merchandise.
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Kamloops 5 – 1350 Summit Drive 250.314.9560 Kelowna 120 – 1876 Cooper Road 250.762.8636 Langley 120 – 19880 Langley ByPass 778.278.1300 Penticton 104 – 2210 Main Street 250.492.7763 Vernon 104 – 3400 30th Avenue 250.260.1117 West Kelowna 104 – 3480 Carrington Road 250.707.3935 Mail Order 1.800.406.6646 www.naturesfare.com