The Good Life November/December 2014

THE The Magazine of

LIFE

Nature’s Fare Markets Live well. Live organic.

NOVEMBER/ DECEMBER 2014

Rainforest

Rescue WORKING TO PRESERVE THE EARTH’S CRITICALLY ENDANGERED FORESTS

Pullout Recipe B ook Inside

8

10

14

19

WHAT IS YOUR BODY TELLING YOU?

THE TEACHERS FOR YOUR IMMUNE SYSTEM

FIT PREGNANCY

WHAT ARE NHPs?

THE

GOOD Feature 4

Rainforest Rescue

Working to preserve the earth’s

critically endangered forests

GOOD to our Planet 18

Picking Our Paper

GOOD Health

8 What is Your Body Telling You? 19 What Are NHPs? 20 NATURAL MEDICINE CABINET

DGL: Deglycyrrhizinated Licorice

GOOD Fitness 14

FIT TIP

Fit Pregnancy

By: Rachel Doell

GOOD Nutrition 10

THE NATURE’S FARE NUTRITIONIST

The Teachers for Your Immune System

By: Lisa Kilgour, rhn

12

WHAT WE’RE EATING

Turkey

+ Recipe: Apple & Squash Braised Turkey Meatballs

In every issue

3 Noteworthy Notions 23 Nature’s Fare Markets Update

Plus 21

Nature’s Fare Markets 2014 Customer Satisfaction Survey

NOVEMBER/DECEMBER 2014 events

contents

LIFE

November LECTURE: “Look

Fabulous and Feel Great” with Lorna Vanderhaeghe November 5

Wednesday

Langley

ASK THE NATURE’S FARE NUTRITIONIST: Lisa

Kilgour

November 5

Wednesday

Vernon

November 6

Thursday

Kelowna

November 12

Wednesday

Penticton

November 18

Tuesday

Vernon

November 27

Thursday

Kelowna

Flyer Sale (starts) November 6

Thursday

All Stores

MOVIE SCREENING: “Fed

Up” November 12 Wednesday Kelowna: Paramount Theatre November 13 Thursday Vernon: Towne Cinema LECTURE: “Secrets to Healthy Aging” with Richard Passwater from Preferred Nutrition November 17 November 18 November 19 November 20

Monday Tuesday Wednesday Thursday

Kamloops Vernon Kelowna Langley

Flyer Sale (starts) November 20

Thursday

All Stores

December EVENT: Taste

December 1 December 2 December 3 December 5 December 6

of the Holidays Monday Tuesday Wednesday Friday Saturday

Penticton Kelowna Vernon Kamloops Langley, West Kelowna

Flyer Sale (starts) December 4

Thursday

ASK THE NATURE’S FARE NUTRITIONIST: Lisa

December 4 December 9 December 12 December 18 December 23

Thursday Tuesday Friday Thursday Tuesday

All Stores Kilgour Vernon Kelowna Vernon Vernon Kelowna

Flyer Sale (starts) December 18

Thursday

All Stores

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 | November/December 2014 100%

Noteworthy Notions SUPPLEMENT

HEALTH & BEAUTY

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Zyflamend delivers the full-spectrum of whole herbs in their natural profiles, not isolated compounds.

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These creamy organic lip balms feature rich, certified organic and Fairtrade certified cocoa butter, which has the sultry fragrance of dark chocolate. Flavoured with all natural steam-distilled essential oils – no artificial sweeteners or fragrances. Badger is a Certified B Corporation.

FOOD SALT SPRING COFFEE Salt Spring Coffee started in 1996 on Salt Spring Island by a family of pioneering entrepreneurs. They began cultivating partnerships with farmers and opened their own roasting café. Their goal? Putting people and the planet first as well as selecting and roasting beans that are on the leading edge of great taste so you can brew world-changing cups of coffee. They recognize the impact that the coffee industry has on farmers and ecosystems and are committed to being a force for positive change in the coffee industry. Salt Spring Coffee is a Certified B Corporation.

BOOK TOXIN TOXOUT —by Bruce Lourie & Rick Smith

d club rea

“How do I get this stuff out of me?” Bruce Lourie and Rick Smith, two of Canada’s environmental leaders, have been asked this question on an almost daily basis. Their answer? It’s not as simple as we’d like, and it’s not as easy as we hope. But it’s too important to ignore in Toxin Toxout, where the authors give practical and often surprising advice for removing toxic chemicals from our bodies and homes. There are over 80,000 synthetic chemicals in commerce today, and they use their outrageous experiments (they and their brave volunteers are the guinea pigs) to prove how easily our bodies absorb these chemicals.

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

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

Nature’s Fare Markets is hosting special screenings of this movie in Kelowna (Wed, Nov 12) and Vernon (Thurs, Nov 13).

Find out more: www.naturesfaremarkets.com/fedup

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

GOOD

Feature

Rainforest Rescue Working to preserve the earth’s critically endangered forests Rainforests and the forests that make up the great boreal forest are on opposite ends of the planet from one another, yet they share a number of similar characteristics. Both are home to multitudes of animal and plant species, both provide resources and jobs for local economies, and both help to maintain the balance of the planet’s ecosystems.

Rainforests Rainforests cover only 6% of the Earth, yet they are home to over half the planet’s plant and animal species. Found in Central America, South America, Central Africa, Madagascar, and Australasia, these amazing forests are home to 30 million different plants and animals. Rainforests are also a source of a number of consumer products that are used daily around the world, such as chocolate, sugar, cinnamon, rubber, pineapples, and ingredients for a number of medicines. In fact, a large percentage of cancer fighting drugs are derived from rainforests. Unfortunately, the sustainability of rainforests is threatened by logging 4 | November/December 2014

and farming and the destruction that they cause. Across the globe, rainforests are disappearing at a rate of 6,000 acres per hour. That is equal to 4,000 football fields and adds up to approximately 32 million acres of rainforest each year. Industries like cattle farming and palm oil plantations are responsible for clear cutting vast amounts of rainforest to make room for livestock and oil palms. Rainforests are found in poorer countries, and locals must regularly struggle to make enough money to support themselves and their families. Sadly, this often means that rainforests are sacrificed because other options for income are scarce.

The Rainforest Alliance The Rainforest Alliance is a non-profit organization that helps to conserve biodiversity and promote sustainable livelihoods for individuals living in rainforest nations. Working with locals, the Rainforest Alliance has certified over 155 million acres of vulnerable forest, effectively

Rainforest Alliance Farms that meet the comprehensive criteria of the Sustainable Agriculture Network earn the right to use the Rainforest Alliance Certified™ seal.

LEARN MORE > rainforest-alliance.org

protecting great numbers of plants and animals.

Farms operating within certified forests have agreed to maintain healthy soil, protect ecosystems, and decrease the amount of water, energy, and chemicals that are used in operations. The Rainforest Alliance logo is displayed on products that are sourced from sustainable producers located in rainforest regions.

Forest Stewardship Council The Forest Stewardship Council (FSC) is an international non-profit organization dedicated to promoting responsible management of the world’s forests. FSC has partnered with other well-known environmental non-governmental organizations including the World Wildlife Fund and Greenpeace to define best practices for forestry which allow local economies to prosper without risking the longevity of forests worldwide. In North America, 70,000 hectares have been certified by the Forest Stewardship Council. FSC certificates are given to owners or managers of forests, in most cases governments, who have completed an assessment which considers a number of aspects of operations such as environmental considerations and respect of indigenous peoples. Certificates are valid for five years and are reassessed annually.

Forest Stewardship Council The FSC Label can be found on products that have been independently verified to meet FSC’s strict environmental and social standards.

LEARN MORE > fsc.org

For the Consumer Climate change and industrialization are the two main causes for the degradation of both tropical rainforests and northern boreal forests.

As consumers, the best way to limit your impact on these amazing forests is to choose items that are FSC or Rainforest Alliance certified. Almost all products that are made from wood or other forest products are available with the FSC label.

Rainforest Alliance products are easily recognizable by their seal which depicts a green jungle frog. Products bearing this seal contain ingredients from a certified Rainforest Alliance farm that has been managed to promote conservation and sustainability.

Boreal Forests There are four major forest zones: tropical, subtropical, temperate, and boreal.

Rainforests are located in the tropical zone.

Boreal forests are found in more northerly locations like Canada and Russia. The boreal biogeoclimatic zone is one of the largest zones in the world and covers over 550 million hectares in Canada alone. Like the rainforests, boreal forests are home to a wide array of plant and animal species, and other organisms like insects and fungi.

In Canada, the boreal forest stretches along the northern half of the country, all the way from the Yukon in the west to Newfoundland and Labrador in the east. Made up of cold hardy pine, spruce, larch, poplar, fir, and birch, the boreal forest isn’t strictly trees. It features lakes, rivers, wooded areas, wetlands, and naturally treeless areas.

It is the largest source of pristine fresh water in the world. The Canadian boreal forest plays an enormous role in regulating the climate. It contains 300 years worth of Canada’s greenhouse gas emissions and is vital in purifying both air and water. In addition, the boreal forest is home to 2.5 million Canadians who rely on it for economic and rural stability.

Sadly, like tropical rainforests, the boreal forest is at risk. Increasing global temperatures have caused the temperature of the Canadian boreal forest to rise over two degrees in the last century. Much of the ground in the boreal forest is covered in permafrost, a thick layer of soil that remains frozen throughout the year. Rising temperatures have caused the degradation of permafrost, which is accompanied by decline and re-establishment of the forest.

This decline releases carbon and methane that was previously stored in the trees into the atmosphere, contributing to climate change. Temperature increases allow insect populations to prosper, an example of

which is the Mountain Pine Beetle, an insect that has devastated many British Columbia forests and is expected to continue to move eastward. Further, as climate change progresses, changing distribution of precipitation has caused more drought and more wildfires than in previous years. Not only do these fires destroy large sections of the forest, they also release massive amounts of greenhouse gases into the atmosphere.

Like rainforests, the boreal forest faces direct threats from industry; logging, oil and gas, and resource extraction companies destroy the forest and habitats for vulnerable animals like caribou, moose, elk, and wolves.

In May of 2010, the Forest Products Association of Canada (FPAC) and its 19 member companies, along with seven Canadian non-governmental environmental groups, founded the Canadian Boreal Forest Agreement. In return for suspending operations on 29 million acres of caribou habitat, environmental activists agreed to cease boycotts of FPAC companies. While the agreement had good intentions, independent reviews have uncovered significant barriers to the goals that were originally outlined by the participating parties. After two years of existence, only one action plan has been completed. While the success of the Canadian Boreal Forest Agreement is debatable, on the whole, there are greater protection efforts being made. Since 2007, the amount of government protected forest has doubled to 12% or 708,000 kilometres.

Additionally, 460,000 kilometres of forest are being harvested using sustainable methods. Manitoba and Ontario are both taking ownership of the boreal forest located in their borders, despite pressure from resource companies. Conversely, the Yukon and Quebec have been criticized for their failure to take protective measures.

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

Where Great Health Begins 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, Armstrong, BC

naturalfactors.com

Factors Farms Looking out across Factors Farms echinacea fields at sunset, you’d be forgiven for forgetting that this beautiful flush of pink flowers is anything but an aesthetic delight.

In fact, this organic farm was established in the beautiful Okanagan area of BC almost a quarter century ago as part of Natural Factors’ vision to create fresh and vital ingredients for their herbal products.

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

This is why the plants in the fields at Factors Farms are hand-picked 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.

Factors Farms, Armstrong, BC

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 BA Hons, NT H. Dip.

naturalfactors.com

GOOD

Health

What is Your Body Telling You?

Often times, our bodies give us clues about our overall health without us even realizing it. The visible areas of our bodies can actually provide us with a lot of useful information about illness and ailments; we just need to know how to interpret it!

Mineral Deficiencies Most Canadians do not get all the nutrition they need from diet alone. Often we are lacking in one or many different vitamins and minerals. Our bodies express this lack of nutrition in a number of ways. Magnesium deficiencies 8 | November/December 2014

often take the form of restless or cramping legs. Central to almost every system in our body, magnesium is an incredibly important mineral. After intense exercise, athletes drink sports beverages filled with magnesium and potassium. That’s because magnesium is

excellent for relaxing muscles and preventing cramps. Most holistic doctors will swear by supplementing with magnesium for people experiencing restless legs syndrome or night cramps. Perpetual feelings of anxiety have also been related to mineral deficiency.

Studies have shown that selenium, a mineral that protects neurotransmitters, and gamma aminobutryic acid (GABA), an amino acid, both help to reduce anxiety. GABA is able to inhibit nerve transmission in the brain, which helps to stop nervousness. A zinc deficiency will often reveal itself in cuts that take longer than normal to heal or in white spots on fingernails. Minerals are essential for the chemical reactions that take place in our bodies. Our bodily functions cannot happen properly without adequate levels of minerals.

Supplementing with a multivitamin which contains adequate amounts of all the necessary minerals is critical.

Fingernails Our fingernails are like a window into our internal wellbeing. Symptoms of a greater problem may occur first in our nails and nail beds.

Brittle nails, coupled with weight loss and dry hair may be an indicator of thyroid disease.

The thyroid gland plays a role in virtually every system in our bodies, and our hair and nails are often the first to show signs of distress if the thyroid isn’t able to keep up to demand.

Horizontal ridges called Beau’s Lines appear in our nails during times of high stress or serious illness. The lines reach to either side of the fingernail and can represent uncontrolled diabetes, high fever, pneumonia, or other serious illnesses. Dark bands at the tip of each fingernail may symbolize aging, or may have a more serious cause, like kidney disease, congestive heart failure, or diabetes. Spoon nails are soft nails that look like they have been scooped out.

They are most likely the sign of iron deficiency or a liver condition. Clubbed fingernails occur when the tips of the fingernails enlarge and the nails curve around the tips of the fingers.

Clubbed fingernails often signal lung disease, cardiovascular disease, liver disease, or AIDS. Skin Our largest organ, our skin, is also a good indicator of our overall health. It is easy enough to notice someone who has spent too much time in the sun or who is a heavy smoker because their skin will be wrinkled, leathery, and coarse. In contrast, healthy skin is smooth, and free from a multitude of blemishes or deep wrinkles. Our skin can

provide early warning signs of cancer, endocrine related issues and gastrointestinal disorders. Deep ulcers that appear on the legs are likely a symptom of a gastrointestinal problem, whereas dark patches of skin with a thick texture are probably a sign of diabetes.

Cancer shows itself on our skin in blemishes and lesions. Using the ABCDE test can help to determine if a blemish is cancerous. A stands for asymmetric, B for irregular border, C for changing colour, D for a diameter greater than a pencil’s eraser, and E for elevated. This is just a preliminary test, however, and should never replace a visit to a doctor.

Keeping a watchful eye on the external signs that our bodies exhibit is a good way to stay in tune with what is happening internally.

Knowing what to look for is important and a first step in recognizing serious illness or disease. The most important thing to remember when dealing with any sort of irregular condition in your body is to not leave anything to chance. If it looks like it is out of the ordinary be sure to check in with your physician for more information.

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An independent study at the University of British Columbia in 2012 found that Joy of the Mountains® was up to 4X more effective than other brands against the H1N1 flu virus.*

FREE BOOK! Buy any bottle and get a free copy of the new book by Tracy Gibbs, Ph.D. Limit one per customer. *Reference: Anti-Influenza virus activities of commercial oregano oils and their carriers. Journal of Applied Pharmaceutical Science 2012; 02(07) 214-18.

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

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Nutrition

The Nature’s Fare NUTRITIONIST

The Teachers for Your Immune System 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.

We have some powerful little travellers with us in our gut. Our gut bacteria is comprised of 90% of the cells in our body, and 99% of our DNA. Seriously, you are much more bacteria than human (you’re only really 10% human).

Author Michael Pollen likes to call us “bacteria locomotion machines” instead of human, because, well…we are.

How our bacteria affects our body is on the cutting edge of current research. We’re just starting to scratch the surface in finding out how many roles bacteria play in our body and health. Keep this in mind – our bacteria and even parasites want us to be as healthy as possible so they have a great environment to live in. If we’re sick, then their entire world is sick.

They’re our best allies in our health.

What I find really amazing is that many of our body systems evolved around our gut bacteria.

Without bacteria in our gut, many body systems (including our brain and nervous system) just don’t function properly. This bacteria connection is most apparent in the immune system.

New research has found that our gut bacteria regulates the immune system. It’s our little microbes that tell our immune system when to react and not to react. I find this almost unbelievable! It shows that we are innately bound to our environment and diet. It’s from the soil around us, the animals in our life, our fellow housemates, and the food we eat that we gather our microbiota (gut bacteria), and it’s these bacteria growing in our gut that protect us from illness.

10 | November/December 2014

Immune Regulation While we’re just beginning to understand this connection, it’s becoming clear that the order in which bacteria and parasites (yes, parasites can be good for us at times) enter our body determines how our immune system will function. If we have the right kinds of bacteria and parasites in our gut then our immune system is healthy, strong, and balanced.

An Immune System Out of Balance But, our life today is very different from the way our life would have been 100 years ago.

For one, it’s much cleaner and our interactions with bacteria in our life are much lower than it has been in the past. One seemingly rogue bacteria, H.pylori, is at its lowest level in human history. H.pylori is usually seen as a “bad guy” because of its connection to stomach ulcers, but it also regulates IBS and some auto-immune conditions.

Certain parasites (especially when inoculated in childhood) can modulate the immune system and stimulate the production of a type of immune regulating cell called “regulatory T cells.” Without these cells the immune system can become over-stimulated and overactive, leading to higher rates of asthma, allergies, and auto-immune conditions.

How Can This Be True?

Scientists have been baffled for generations at the lack of asthma and allergies in people living very traditional lives. They’ve studied very diverse groups, from Amazonian tribes

to the Amish, and found surprisingly low rates of the immune imbalances plaguing those living more modern lifestyles. Allergies first became recognized during the Industrial Revolution, and it was found only in the upper classes. Hay fever became posh, because only the very rich suffered from sneezing and wheezing every spring.

We’re just beginning to uncover how different strains of bacteria in our gut help to regulate our immune system. Currently there are some with auto-immune conditions and severe allergies that are self-inoculating with certain parasites to see if it relieves them of their symptoms. For some, the answer is yes, but for others it can create severe digestive distress (therefore, please don’t try this at home, and speak with your doctor or nutritionist before attempting this treatment).

Okay…so now what?

You’ll be seeing more and more news in the media about the role of our gut bacteria in our health. Every week they’re connecting strains of bacteria to many conditions, including obesity, depression, and diabetes (both Type I & II).

In the meantime, while we’re still searching for answers, simply be kind to your gut bacteria.

Take good quality probiotics (good bacteria), feed them with fermented foods, and eat a diet high in plant-based food. This how to keep your wonderful inner ecosystem and your microbiota healthy and happy.

What’s in your anti-inflammatory?

Organic Turmeric rhizome is one of New Chapter’s favourite medicinal herbs

We deliver 100% herbal joint pain relief.

Have you ever experienced joint pain? Many people have inflammation in their joints, such as their elbows or knees. Joint inflammation is actually part of the natural healing process of the body, but it does tend to manifest as pain and discomfort. What’s more, if joint inflammation lasts for several weeks or longer, daily activities and overall mobility may become limited.

Fortunately, the Wisdom of Nature™ provides effective botanicals that can help provide joint comfort. Turmeric, in particular, is used as an anti-inflammatory to help relieve joint pain. Turmeric Force® from New Chapter® delivers two types of Turmeric extract to provide you with the rhizome’s valuable phytonutrients.

Turmeric Force is also used as a liver protectant.

Visit newchapter.ca to learn more.

Read the label and follow directions.

This product may not be right for you. © 2014 New Chapter Canada, Inc.

World’s Premier Herb!

GOOD

Nutrition

WHAT WE’RE EATING

Turkey One of my favourite things about roasting up a deliciously juicy turkey Head Chef, Natu re’s Fare Markets is that there are inevitably going to be leftovers, which I like to use for homemade soup, in salads, and the perennial favourite – turkey sandwiches.

Nick Johnston

Do your research before choosing any meat product including turkey.

Find out where the meat came from, how it was raised, and how it was processed. Then, you’ll be able to determine if the product will be good for you, how it impacts the environment, and if the animal was treated well.

Did you know?

• Turkey is an excellent source of lean protein. One serving of turkey provides more than half your body’s daily protein requirement, with half the fat and 30% fewer calories than beef.

• Regular turkey consumption can help lower cholesterol levels. The meat is low-GI and can help regulate insulin levels.

• Turkey meat contains tryptophan, an amino acid which stimulates serotonin production and helps to strengthen the immune system.

• Wild turkeys can fly and often prefer to sleep in trees.

• The “gobbling” sound made by turkeys is only made by the male turkeys.

12 | November/December 2014

Selecting certified organic or SPCA certified meat are your best options.

These farmers have to meet strict regulatory standards, ensuring that the animals had a cruelty-free life: access to the outdoors, cage or pen-free living conditions, and the freedom to act in a way that promotes wellbeing.

Farms that use ethical practices to raise their animals tend to be smaller scale, and, unlike factory farms and enormous feed lots, do not contribute nearly the amount of greenhouse gases or water pollution. Ethicallyraised meat is healthier because it comes from an animal that has had the opportunity to move around and cultivate muscle, rather than simply eating high calorie feed and growing fat. Grass-fed, ethically-raised meat has a higher nutrient content than conventional meat that has been fed exclusively corn products. Most importantly, ethical farmers have compassion for their animals and care about their welfare. They recognize that animals are sentient beings that share a number of the same feelings that we do, and should be respected and cared for throughout their lives.

Turkey is high in protein but low in fat. Breast meat can contain as much as 34 grams of protein in just 4 ounces. Turkey is rich in all of the B vitamins, including folate, biotin, and niacin. Plus, it contains 60% of the daily recommended value of selenium. Free-run turkey meat is especially high in omega 3 and 6 fatty acids because of their diet of grass and insects.

Buy It

When buying a whole turkey, freshness is of the utmost importance, especially for a whole bird as bone-in meat will spoil more quicky than boneless meat. In many cases, your best bet will be to special order a whole turkey through your local butcher or grocer. When it comes to buying off-cut portions of turkey, you want to look for firm meat that is off white in colour and has little to no odour. The meat itself should be slightly tacky to the touch.

Prep It

You can buy turkey in all of the same cuts as chicken, including legs, breasts, wings, ground, or the whole bird. But let’s talk whole! Turkey sometimes gets a bit of a bad rap because of its tendency to dry out.

If the appropriate steps are taken during the prep and cooking process you can avoid this all together and end up with a juicy, succulent bird.

The first step in preparing the perfect turkey is to brine the meat. This involves making the brine (composed of salt, cane sugar, water and aromatics) and submerging the turkey in it for anywhere between six to twenty four hours, depending on the strength of the brine and size of the cut or whole bird. The brine will add flavour and moisture to the meat and help to break down some of the proteins. The second step involves the actual cooking process. One trick that I use when cooking turkey is to add a small pan of water in the oven for the first half of the cooking time. This moisture will help achieve even cooking throughout the meat. Just before I take the turkey out of the oven, I like to brush it with oil and blast the heat to get it nice and crispy on the outside.

Pair It

Much like any food that is fairly neutral in flavour, turkey will pair well with a great number of taste profiles. When planning your dish, take into consideration the local bounty available to you. The plethora of winter fruit and vegetables are a great place to start: apples, pears, cranberries, chestnuts, mushrooms, carrots, and other root vegetables will all be an excellent match with turkey. A variety of warming winter spices can also be added to give turkey depth and flavour: cardamom, cloves, cinnamon, or delicious Indian spices will elevate any turkey dish.

Cook It

Turkey lends itself to almost any cooking technique. Most commonly, home cooks choose to roast either the breasts or the whole bird but it can also be sautéed and added to your favourite Asian inspired stir-fry or just grilled on the BBQ. My personal favourite way to enjoy turkey on a cold winter day is to braise it in the oven or in a slow cooker. Sear the legs on high heat until they are dark and crispy, place them in a deep pan with carrots, onion, celery, garlic, herbs, and broth and place them in an oven turned to 350° F for three hours or until tender. The meat will be very moist and juicy.

Apple & Squash Braised Turkey Meatballs 1 pound ground turkey

In a medium bowl, mix the turkey, green onion, and sunflower seeds.

¼ cup green onion sliced

¼ cup sunflower seeds

½ cup + ½ cup shallots diced

/ cup + 1/8 cup garlic minced

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¼ cup + ¼ cup parsley finely diced

¼ + ¼ cup olive oil

1 tbsp + 1 tbsp sea salt

In a small bowl, blend half the shallots, garlic, parsley, olive oil, salt, and pepper.

Add to the turkey mixture and mix throughly together.

Roll the turkey mixture into one inch balls, squeezing out any air bubbles.

Heat remaining oil in a deep pan over medium heat.

Fry the turkey meatballs in a single layer (do not crowd) until browned on all sides.

½ tbsp + ½ tbsp pepper

1 cup carrots diced

3 cups butternut squash diced

Add remaining shallots along with carrots, squash, and apples to the pan and sauté lightly for 10 minutes. Add garlic and cook until aromatic.

2 cups gala apples diced

1 litre vegetable stock

1 tsp fresh rosemary minced

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

Add stock and simmer for 60 minutes, or until squash is tender.

Stir in remaining parsley, salt, and pepper along with rosemary.

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

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Fitness

FIT TIP

Fit Pregnancy RACHEL DOELL is an instructor, personal trainer, mother, and wife who loves health and fitness. Her website, Daily Routine Fitness, features simple ways to fit living a healthy life into your everyday routine. Read her blog at: dailyroutinefitness.com/daily-routine-blog

Whether you’re a fitness junkie or the girl who thinks of shopping as her cardio, the moment you find out you are carrying one of life’s most amazing gifts, you are faced with the challenge of staying fit, healthy, and motivated over the next nine months.

I’m often asked, “What’s safe for me to do while growing a little person inside?”

Throughout my pregnancies, I taught class, worked out five or six days a week, and did pretty much whatever I wanted until it became uncomfortable. Upon getting pregnant, I spoke to both my doctor and my midwife about exercise. Both said that if I had done the

activity previously and I felt good doing it, I should keep doing it. I listened to my body and did yoga on days I felt I needed more relaxation and did boot camp when I felt like super mom. I was also extremely sick with all-day morning sickness until about month five. I felt like it would never end! But the one thing that made me feel better was getting active.

Although it was probably a bit harder to motivate myself while hanging onto the porcelain God, I knew that if I got up and got my body moving, I would feel better. Now before you sign up for the next marathon, remember that this is my experience! My body was already trained several times a week with intense activity, so staying active was normal for me.

Before continuing with any activity or trying something new, make sure to consult your health care provider and ask questions! Once you get the green light to work up a sweat, here are some reasons to stay active and motivated while that belly grows.

Energy Whether you’re trying to keep your eyes open during morning meetings or your best friend’s new most dramatic story, getting up and getting active is going to help boost your energy to face your daily tasks and not fall

CHEST PRESS chest, back, and arms

WALKING LUNGE quadriceps, hamstring, and glutes

Start with one leg forward to offer support. Hold onto band, bring elbows back to 90 degrees slowly for four counts. Press arms forward leaving a small bend in the elbow using the same four count. 10–15 reps

Start in a standing position. Take a large step forward with one leg bringing your leg into a 90 degree bend. You want your knee to be low to the ground, chest up, shoulders down the back, and your knee not going over the tip of the toe. Continue your movement with the opposite leg. If walking is too much or you experience pain your hips, just keep the movement static by holding the lunge and moving the leg up and down without walking. 10–15 reps

Photographer: Studio 86 Creative Design Model: Jennifer Wilson, owner and operator of Vonbon Clothing

14 | November/December 2014

asleep on your desk. Physical activity helps to strengthen the cardiovascular system, so our bodies don’t wear out as easily. When your muscles are toned and strong, daily activities become less of a chore and you reduce the chance of injury! Even 20–30 minutes a day can have huge benefits for your overall health.

Make sure you know your limits and stay within them!

Sleep Before you go shopping for the perfect body pillow to help you sleep better as the pounds creep on, try exercising earlier in the day and burning off any extra energy that is keeping you up at night. Getting active helps to clear our minds, reduces our stress levels, and promotes healthy sleep patterns. If you’re still feeling uncomfortable, buy the body pillow.

(They are pretty amazing.)

Reduce Injury & Discomfort We have all heard it. Get ready for a sore back and aching hips! While these symptoms can be common during pregnancy, staying active and keeping your body strong and healthy can also reduce these symptoms. Keeping your abs healthy by doing activities like squatting

and walking is going to help keep the lower back supported and the hips feeling open and strong to carry that extra weight. In addition, adding exercises to strengthen your arms and back is going to keep your posture healthy and reduce any rounding or pain in your shoulders.

Activities like yoga, swimming, and exercises with resistance bands are a great way to add a strength element into your workout while protecting your joints.

Consult your health care provider before beginning an exercise program. Begin your workout with a 10 minute warm up. Try a brisk walk along with dynamic stretching like walking lunges, arm circles, and basic squats.

Preparing for the Big Day Focus, determination, strength and endurance are all qualities you will need that day your little babe decides to enter the world. While

everyone’s birthing experience is different, studies show that being active during pregnancy can ease labour and reduce delivery time.

Adrenaline Junkie Another bonus during exercise is the adrenaline that is produced while sweating. This leads to “happy” hormones being released and a more positive outlook on your day, which can be a challenge for any woman who is feeling tired or struggling with her self image as her body changes. So dust off your sneakers and promote positive brain chemicals as you reduce your stress and anxiety.

Healthy Weight Gain As you map out your exercise schedule, remember that the time and energy you invest now will help your body to stay strong and toned and snap back after pregnancy. If you need help getting started, hook up with local studios and gyms that have pregnancy classes, or just communicate with your instructor and get creative.

FOR MORE INFORMATION about Rachel Doell visit: dailyroutinefitness.com

TRICEP DIP triceps and arms

STEP UP quadriceps, hamstrings, glutes, and core

Start with legs stretched starting out or knees bent at 90 degrees to offer more support. Keep your bum close to the bench and elbows pressing back.

Slowly raise yourself up straightening your arms out and squeezing through your triceps. Return to beginning position and repeat. If you experience pain in your shoulders make sure to check your form. Often times the bum will sneak forward causing us to roll our shoulders forward. Keep pressing your shoulders back and keep that chest up. 10–15 reps

Place one foot on a bench, box, or chair. Watch that the knee is not coming over your toe and bring the body up to a standing position by lifting your opposite leg off the floor. As you press up through your leg on the bench squeeze through your bum, press your hips forward, keep your chest up and shoulders back. Slowly lower and repeat on the opposite side. If you would like a little more, add a kick at the top by pressing out through the heel until the leg is straight. 10–15 reps

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

In the world of vitamin Cs Only one gives you 24-hour immune support.

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sisu.com • 1.800.663.4163

Ester-C®, nothing else works like it.

Vitamin C is best known for decreasing the chance of colds and reducing allergy symptoms, but it’s not just for immune support. Vitamin C is also an important antioxidant to help neutralize cell-damaging free radicals.

It helps reduce inflammation, promotes healing, and is essential for glowing healthy skin.

But not all vitamin C’s are created equal. Ester-C® is the world’s most popular, best-researched brand of vitamin C. It is a unique formula, made using a water-based, chemical-free process that combines calcium with ascorbic acid resulting in a buffered, less acidic vitamin C that is gentle on the stomach. Only Ester-C® has active metabolites which intensify its absorption and enhance its retention in the white blood cells of the immune system for 24-hour support.

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GOOD to our

Planet

Picking Our Paper

Nature’s Fare Markets’ strong commitment to preserving our environment extends to the choices that we make for our printed materials. In all decision making, we consult our core values, which instruct us to challenge the status quo and to make choices that promote health communities. We realize that our forests are in danger and that it is our responsibility to choose options that are certified sustainable. We are proud to say that we only use materials that are certified to be environmentally responsible by respected certifying bodies.

Flyers Our flyers are printed on recycled paper that has been certified by the Programme for the Endorsement of Forest Certification (PEFC).

PEFC is an international, non-profit, nongovernmental organization that promotes sustainable forest management. All material 18 | November/December 2014

that holds the PEFC seal is certified by an independent third party. Working in the supply chain, PEFC is able to promote sustainable forest practices and create accountability.

The paper is also certified by Green Seal for containing a minimum of 30% post consumer fibre, and by Green – E for renewable energy production, and is carbon neutral.

The Good Life Magazine Nature’s Fare Markets The Good Life magazine is printed on Rolland Enviro paper. Made from 100% post consumer fibre, this paper is manufactured in Canada using biogas energy.

This paper is certified Ecologo and Processed Chlorine Free. It is also Forest Stewardship Council (FSC) certified recycled.

Office Paper In our offices, we use printer, fax, and photocopy paper that is approved by the Sustainable Forestry Initiative (SFI). Participating producers must prove that the fibres in their products are sourced from legal and responsible forests. SFI takes forest sustainability to the next level because it requires responsible forest management and fibre sourcing from both certified and uncertified forests in North America. The program requires participants to offer outreach and logger training, and works with landowners to put in place measures that protect habitats and that foster reforestation.

All requirements of certification are audited by an independent third party.

Brochures All of Nature’s Fare Markets’ brochures are printed on Neenah Environment paper. This paper is made from sustainably sourced fibres and manufactured with 100% renewable energy. It holds a number of sustainability certifications, including FSC, Processed Chlorine Free, and contains recycled materials.

GOOD

Health

What Are NHPs?

resources to substantiate their health claims.

This information is closely scrutinized for legitimacy before the product is issued an NPN. Site Licensing In addition to product licenses, manufacturers must apply to Health Canada for a site license.

This license governs good manufacturing processes like product specifications, premises, equipment, personnel, sanitation, quality assurance, stability, records, sterile products, lot or batch samples, and recall reporting. After gaining their license, facilities are reviewed by Health Canada on a regular basis.

All of the supplements that you find on Nature’s Fare Markets’ shelves are considered Natural Health Products, or NHPs. Under Health Canada’s Natural Health Product Directorate, recently renamed as the NonPrescription Health Products Directorate, an NHP is defined as any vitamin, mineral, herbal remedy, homeopathic remedy, traditional medicine, probiotic, amino acid, or essential fatty acid.

Product Licensing About 10 years ago, Health Canada began a directive intended to closely regulate NHPs. This included the requirement that all NHPs must have a natural product license and an NHP number in order to be sold legally in Canada.

Additionally, all manufacturers of NHPs were required to obtain a site license if they wished to continue running their business. The purpose of implementing these regulations was to make sure that Canadians were provided with products that, in essence, “walk the walk.”

In order to obtain a product license, NHP companies must provide the product’s medicinal

ingredients, non-medicinal ingredients, source of ingredients, potency, recommended dosage, and recommended use to Health Canada. This information is reviewed by Health Canada’s scientists to determine if the NHP is safe, effective, and of high quality. If the product passes inspection, it is provided with a product license. Along with the license, manufacturers are given a Natural Product Number (NPN) for that particular item. An NPN is an eight digit number that is required to be displayed on the product’s label. This alerts customers that the product has been reviewed and approved for safety and for efficacy by Health Canada. All supplements for sale in Canada must have received an NPN, and consumers can search all NPN products in the Licensed Natural Health Products Database, available online through Health Canada.

Have all NHPs been licensed?

Overall, the creation of legislation governing NHPs has been positive, but it is also the reason why a small number of tried-and-true NHPs are no longer available on retailers’ shelves. Some smaller natural health companies are unable to come up with the funds needed to gain product licenses and NPNs for all of their products. To continue their business, these companies are forced to choose only their top sellers to go through licensing procedures. Other companies, like some that are based in the United States, have chosen to stop selling in Canada as a result of the cost associated with obtaining NPNs for their products. Finally, some products, such as nattokinase, have been used safely for years yet have been denied license from Health Canada and therefore cannot be legally sold by retailers.

The main benefit of the NHP regulations is that consumers can trust that NHPs sold in Canada have been assessed for safety and efficacy. For years, the health food industry has been unfairly stigmatized as peddlers of “snake oil” and consumers have often doubted Health Canada takes a number of factors into the true effectiveness of NHPs. The NPN on a consideration when determining the safety and NHP sold in Canada is Health Canada’s stamp efficacy of a NHP. Manufacturers must provide of approval. It verifies that the product has clinical trials, references to published studies, scientific data proving its effectiveness. journals, pharmacopoeias, and/or traditional the good life The Magazine of Nature’s Fare Markets | 19

GOOD

Health

NATURAL MEDICINE CABINET

DGL: Deglycyrrhizinated Licorice W HAT IT DOES

• increases mucus production in the stomach lining • supports the adrenal system R E C O MMENDED U S ES

Digestive Disorders: stomach and gastric ulcers, chronic indigestion, heartburn, canker sores, peptic ulcer disease, gastritis Unlike over-the-counter antacids, DGL will not interfere with normal stomach acid production.

SOURCE

Glycyrrhizinate is a natural component of licorice root. It can cause negative reactions in the liver and renal systems and may also promote hypertension.

By removing the glycyrrhizinate, DGL is safe and effective for long term use.

20 | November/December 2014

Adrenal System Support: chronic fatigue, herpes, eczema, psoriasis P UR C HASE

Available in whole root form, extracts, topical creams and gels, chewable tablets, wafers, capsules, and teas. Remember to purchase licorice that has been deglycyrrhizinated, especially for use over a long period of time.

SAFE TY I S S U ES /DRU G INT ERA CT IONS

Not for individuals with high blood pressure, kidney or liver disease, diabetes, heart disease, diuretics, or for pregnant women.

Nature’s Fare Markets 2014 Customer Satisfaction Survey We value your feedback. Please take a few moments to fill out this questionnaire.

Receive $5 off* when you bring your completed survey into Nature’s Fare Markets.

Submit completed survey to the cashier to redeem. *When you spend $10 or more.

1. How many times a week on average do you shop at Nature’s Fare Markets?

1 2 3 4 5 6 7 more

2. Rate the level of service you were provided with your last visit.

Not Satisfied

Somewhat Satisfied

Satisfied

Very Satisfied

Extremely Satisfied

1 2 3 4 5 3. What aspect of your shopping experience at Nature’s Fare Markets do you most like and keeps you coming back?

4. Would you recommend Nature’s Fare Markets to a friend? If not, why?

5. Do you feel that the staff members are attentive, knowledgeable, and able to meet your needs?

6. Are you satisfied with the product selection? Are there any products you wish we carried?





TURN OVER

7. Please rate these in order of importance to you.

Not Important Somewhat Important

Important

Very Important

Essential

Local, organic

1 2 3 4 5

Non-GMO

1 2 3 4 5

Gluten free

1 2 3 4 5

Dairy free

1 2 3 4 5

Sugar free

1 2 3 4 5

Ethically raised meat and dairy products

1

Bistro items

1 2 3 4 5

2

3

4

5

Vitamins and supplements 1 2 3 4 5 Sports nutrition

1 2 3 4 5

Natural health and beauty products

1

2

3

4

5

8. Are you satisfied with the products offered at The Apple Bistro? If not, what would you like to see changed or added?

9. Do you feel that Nature’s Fare Markets offers competitive prices compared to other natural health retailers?

10. Are you aware of the Special Order service for those products we do not stock? If yes, have you used this service?

11. Have you attended one of our Free Educational Seminars? If yes, how could we improve your Seminar experience?

12. If you could improve one thing in our stores to make your shopping experience more enjoyable, what would it be?

COUPON CODE: 794



NATURE’S FARE MARKETS Update Contributions Save-a-Bag: We donate 5¢ for each reusable

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

$26,055.53 has been raised for the Food Bank, $824.75 has been raised for the SPCA. Our Langley store has raised $1,375.65 for the Langley School District Foundation. Thank you for your support and for choosing to use reusable shopping bags!

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

Fare Points

Fare Points: We reward Fare Points members with big discounts! It’s free to join and easy to collect points since you earn them whenever you shop. Ask your cashier for a membership form the next time you shop and let the rewards begin.

Events

Come Join Us…

Fr i & sat

se p t

19 & 2 0 al l Day

+

all regular priced in-stock items Cannot be combined with other discounts

ples Dem os & sam r Dea ls Doo r Cra she ws Dra e priz

21­st Anniversary Sale: Each of the six Nature’s Fare Markets stores joined in the 21st Anniversary Sale celebrations in September with two full days of sales, amazing door crasher deals, product demos, and lots of giveaways and prizes. Congratulations to Sandra Greenough of Kelowna, winner of the 21st Anniversary Sale grand prize. Sandra won a Necky Kayaks “Manitou 146 R” day touring kayak courtesy of Innerspace Watersports – a $1,400 value!

United Way Bus Pull: The Nature’s Fare Markets’ team, the Healthy Haulers, were happy to join the nearly 140 participants at United Way’s Pulling for my Community Bus Pull fundraiser in Kelowna on October 15, 2014. Teams competed head-to-head to pull the 27,000 lb BC Transit buses 60 feet to the finish line. Our team pulled the bus in 21.04 seconds! Funds raised go to United Way to support children, vulnerable adults, and seniors throughout the community.

KelownaNow.com

Paddle with InspireHealth: On September 6th, Nature’s Fare Markets staff joined in the Paddle With InspireHealth. Kayakers and standup-paddle boarders enjoyed paddling from Trepanier Bay Beach in Peachland. All proceeds from this event go towards integrative cancer care programs at InspireHealth.

r health. their journey to bette our customers on sfare.com Ethically assisting | www.nature 250.762.8636 Road | 120 – 1876 Cooper Kelowna |

Nature’s Fare Markets staff member Carol Brown accepts the Top Fundraiser Award for the event.

Kyle Hoster, Nature’s Fare Markets Kelowna Store Manager (left) and Karen Marquardt, Nature’s Fare Markets Corporate Events Manager (right), present winner Sandra Greenough (middle) with the 21st Anniversary Sale grand prize.

InspireHealth is Canada’s first and foremost Integrative Cancer Care Centre and the leader in expanding natural and integrative healthcare. Find out more at inspirehealth.ca Be sure to check our Facebook, Twitter, and Instagram pages to stay up-to-date with all of the events happening at Nature’s Fare Markets’ stores and in our communities.

New Seasonal Favourites

Spiced Fruit & Oat Cookie

This chewy delight is packed with dried fruit, coconut, and seeds.

Made with oats and spelt. Spiced with cinnamon and sweetened with agave.

Sweet & Sour Tofu Soup

Warm up with a cup of this Asianinspired soup. Sweet and sour broth with big chunks of tofu, oyster mushrooms, and a medley of Asian vegetables.

Spicy Moroccan Squash Salad

Spicy Moroccan flavours infuse this hearty salad of squash, tomato, chickpeas, and dates. Tossed with green onion and sesame seeds.

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

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

Does your child seem to catch every sneeze and sniffle that goes around?

Come in and talk to one of our knowledgeable vitamin specialists about natural solutions.

let us help you with that.

LOCATIONS

“

Live well. Live organic.

Ethically assisting our customers on their journey to better health.

SHOP SMART

”

Lowest Price Guarantee We will beat any local competitor’s advertised sale price on vitamins and supplements by 10%!

Fare Points Reach 50,000 Fare Points ($500 spent in-store on all regular priced merchandise) and receive a 15% Off Reward Coupon to use on all regular priced merchandise on one future visit of your choice.

5% Discount Days* Senior’s Days (60+): Wednesday & Thursday | Family & Student Day: Sunday *On regular priced merchandise.

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