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THE The Magazine of


NATURE’S FARE MARKETS Live well. Live organic.











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6 GM Oh No!


Do we need Genetically Modified food?


to our Planet

9 Preserving the Harvest



11 Healthy School Year

By: Caroline Farquhar



By: Lisa Kilgour, rhn

14 Fat or Fiction?

By: Nelson Narciso, dnm

23 Natural Solutions for Fall Allergies

By: Lee Know, nd

24 Sunshine Vitamin for a Happier Winter 30




Colloidal Silver

19 Post-Baby Wellness


By: Rachel Doell






Recipe: Chocolate Almond Lentil Square



27 Winterize Your Skin

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


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




“Need Energy? Get it and Keep it, Naturally!”  with Allyson Johnson

22nd Anniversary Sale

Sponsor: St. Francis Herb Farm and Choose Energy Wednesday, September 16



Our Biggest Sale of the Year 15% Off Storewide and More Friday & Saturday  September 18 & 19 Kamloops, Kelowna, Penticton, Vernon, West Kelowna Saturday & Sunday  September 19 & 20


“Look Fabulous and Feel Great”  with Lorna Vanderhaeghe


Get your nutrition questions answered by our Registered Holistic Nutritionist, Lisa Kilgour. Book a free half hour consultation at a participating store today.

Sponsor: Lorna Vanderhaeghe Tuesday, September 29


SEPTEMBER Thursday, September 10


Wednesday, September 16 Vernon



“Stress, Anxiety and Depression Solutions…the Way Nature Intended”  with David Stephan

“Immune System Health as Nature Intended”  with Katolen Yardley

Sponsor: True Hope Thursday, October 1



Sponsor: Host Defense Tuesday, October 27


Wednesday, October 28


Thursday, October 29



“Everything You Need to Know About Hormones”  with Lorna Vanderhaeghe

Thursday, September 17


Monday, September 28


Tuesday, September 29


OCTOBER Tuesday, October 6


Thursday, October 8


Tuesday, October 13


Tuesday, October 20


Tuesday, October 27


Sponsor: Lorna Vanderhaeghe Wednesday, October 22


Ask Lisa Kilgour your nutrition questions:

SALE FLYER Pick up our flyer in-store to find new sales every two weeks with great deals in every department: Produce, Meat & Dairy, Grocery, and Vitamins & Supplements.



Thursday, September 3

Thursday, October 1

Thursday, September 17

Thursday, October 22

4 | September/October 2015

© 2015 Nature’s Fare Markets. The materials in this magazine are suggestions only. Nature’s Fare Markets does not guarantee results.


Noteworthy Notions

VEGA ONE Vega Made from real, whole food, non-GMO ingredients, Vega One is like a serving of “I’ve totally got this” in a glass. With everything you need, Vega One gives you 20 grams of premium, plant-based protein, six servings of greens, 50% DV food-based vitamins and minerals, fiber, Omega-3, antioxidants, and probiotics—with only 160 calories, all in one delicious scoop. Vega One gives you the nutritional confidence to tackle your full life with gusto—no matter how much you pack into it.




CHEESE L’Ancêtre

Not all essential oils are created equal. NOW essential oils are grown free of pesticides, synthetic fertilizers and herbicidal residues. They are processed using loving attention and detail from start to finish, insistence on the best raw materials, gentle processing methods, and an industry-leading commitment to quality.

L’Ancêtre Cheese Factory proudly offers organic unpasteurized cheese, organic pasteurized cheese, as well as salted and unsalted organic butter. Their cheesemakers live by a simple and time-honored philosophy: offer the best tasting and finest quality organic cheese and butter available, while respecting Mother Nature. You can truly savour the authentic flavour and enjoy the nutritional benefits in every bite. It is this passion, inspired by a love of traditional agriculture, that has made L’Ancêtre Cheese Factory products so popular throughout Canada.

The use of natural essential oils for aromatherapy is an ancient and time-honoured tradition that’s been improving moods and lifting spirits for thousands of years. Aromatherapy oils are genuine reflections of the botanicals from which they’re borne. When these natural extracts are diffused they can inspire, energize, soothe, and encourage wellness and peace of mind.




“What’s for dinner?” seemed like a simple question— until journalist and supermarket detective Michael Pollan delved behind the scenes. From fast food and big organic to small farms and old-fashioned hunting and gathering, this young readers’ adaptation of Pollan’s famous food-chain exploration encourages kids to consider the personal and global health implications of their food choices. In a smart, compelling format with updated facts, plenty of photos, graphs, and visuals, as well as a new afterword and backmatter, The Omnivore’s Dilemma serves up a bold message to the generation that needs it most: It’s time to take charge of our national eating habits—and it starts with you.

g this Comin ber! m Nove That ning scree lect We’re Film in se for r Suga ns. Watch n io locat informatio n. o more o s g comin

One man’s journey to discover the bitter truth about sugar. Damon Gameau embarks on a unique experiment to document the effects of a high sugar diet on a healthy body, consuming only foods that are commonly perceived as ‘healthy.’ Through this entertaining and informative journey, Damon highlights some of the issues that plague the sugar industry, and where sugar lurks on supermarket shelves. That Sugar Film will forever change the way you think about ‘healthy’ food.

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





We’ve been encouraged to think that modifying the genetic material of a plant to be insect-resistant and herbicide-tolerant is an essential component of a food system that will sustain growing populations.

ut, what if biotech’s claim to our need for bigger, faster, stronger is hokum? Is it possible that a resilient and productive food system could be built by place-based knowledge, networks, policies, and people without all the chemical intervention that is putting our food supply, health, and environment at risk? Yes! Please allow us this opportunity to introduce you (many times!) to the practices of organic farming, and perhaps for the first time, agroecology and seed diversity.

6 | September/October 2015

“Agroecology takes a whole systems approach to agriculture, and seeds are at the heart of a healthy food system. We see genetic modification as unnecessary. Farmers’ stewardship of nature has given us tens of thousands of varieties to work with, 20,000 in the corn plant alone, which doesn’t need to be genetically modified (to produce a viable crop,” says Dana Stefov with USC Canada, one of the oldest international nongovernmental organizations (NGO) in Canada (founded in 1945).

In addition to working in 11 countries in the Global South, USC’s Canadian programming, the Bauta Family Initiative on Canadian Seed Security1 is coordinated here in BC by Farm Folk City Folk2. It supports farmers in the field through training and networking, applied research, public access to seed, and seed grants. The initiative is also helping organic farmers in Canada source organic seeds from Canada, to increase our seed production and reduce the vulnerability of our food supply.

Oh, Canada The United States is the world’s leading producer of biotech crops. Runners up include Brazil, India, Argentina, and in fifth place, home-sweet-home, Canada. Oh, Canada. It has only been a little over two decades since the first genetically modified (GM) food and glyphosate (Roundup) tolerant crops were introduced. Studies show chemically intensive farming practices are harmful to the building blocks of our natural world. Soil quality and the health of beneficial insects are at risk3. In addition to the impacts of a biotech oligopoly on farmers’ and consumers’ rights, agrochemicals have also been linked to chronic health concerns in humans4. As for the designer food genetic engineering aims to market, Greenpeace’s Shoppers Guide to GE food5 says “Unintended effects could create human health risks such as the development of antibiotic resistance, allergic reactions, nutritional changes, and the creation of toxins.” The Canadian Biotechnology Action Network (CBAN) reports that during the last 20 years, polls have shown over 80 percent of Canadians want mandatory labelling of GE/GM foods6. Just this past summer Health Canada approved the sale of the Arctic Apple (manipulated to stop browning once cut) against public consensus7. Lying in wait is the homegrown and genetically modified AquAdvantage salmon (the genetic material of an Atlantic salmon and eel-like species make it grow twice as fast). If approved, the Frankenfish has the potential to contaminate the natural ecosystem and impact wild salmon populations.

Since the Flavr Savr tomato, the first GMO crop, was approved by the FDA in 1994, GE corn, soya, sugar beets, and canola have become common crops in Canada with more in line for approval. You will not know you are eating the GM apple or fish either, because here in the land of the free we do not have policies in place that make the labelling of GM foods mandatory. It has become a worthy election issue through Kids Right to Know, and The Just Label It! Campaign9. The United States recently approved a voluntary (not affirmative) GMO labelling bill, even though nine out of ten Americans support labelling8. Meanwhile 60 countries around the world, including all of those in the European Union, have either imposed significant restrictions on, or outright banned the production of, GM organisms.

The Good News The best way to avoid GM food is to buy certified organic products; rigorous standards ensure the product is free of genetically engineered material.

1 USC – Bauta Family Initiative on Canadian Seed Security ( 2 Farm Folk City Folk ( 3 Bee Friendly: Taking Care of Bees So They Can Take Care of Us – The Good Life Magazine July, 2015 (Page 6) ( thegoodlife_julyau_3504f7256d903d) 4 World Health Organization & International Agency for Research on Cancer ( 10 Scientific Studies Proving GMOs Can Be Harmful To Human Health ( 5 How to Avoid Genetically Engineered Food – A Greenpeace Shoppers Guide (

There’s also the Non-GMO Project10, which works with GlobalID, the world’s largest GMO testing body. Products certified to be GMO-free are labelled with the Non-GMO Project seal—you’ll spot the certification on many of the products on our shelves. “There are more than 30,000 Non-GMO Project Verified products. Moreover, in 2014 more than 2,000 retailers across the US and Canada participated in October’s Non-GMO Month campaign. It’s an impressive movement, showing that together we can create a non-GMO future,” says Caroline Kinsman with the Non-GMO Project. Our commitment to you: “We will reduce or discontinue support for those companies that choose not to label GMOs or remove GMOs from their product ingredients,” says Nature’s Fare Markets Director of Purchasing and Vendor Relations, Roland Siegmund. 

6 Polls on GM Food Labelling – Canada ( 7 The British Columbia Fruit Growers’ Association 2012 poll (,%202012.pdf) 8 The DARK Act, What’s Next? ( 9 Kids Right to Know ( 10 Non-GMO Project (

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


biggest concentration uits and veggies

e energy for your day

lanced total body system healthy pH

do just ONE thing to feel better – NE scoop! ear you.



to our Planet

Preserving the Harvest “We have an abundance of apricots in our area so we’ll dehydrate them or make salsa, chutney, and jam. Pears can be canned, but they’re great puréed and mixed with applesauce—it’s a nicely balanced sweetness that kids will love,” says Dede Bone, who coordinates the Community Kitchen and weekly food preservation workshops through Interior Community Services in Kamloops. Participating in a canning workshop alongside both newbies and veterans is a great way to learn tricks of the trade. Trust us, the November-you will love September-you for ease of access to dehydrated plums instead of chips during the rare moment of silence when you are admiring the wellstocked kitchen cupboards (that will make Baba very proud).  You are one of the lucky ones: your mother, or mother-in-law, is a canner. Thanks to her, the jams, peaches, pears, tomatoes, and pickles enjoyed in childhood now line the shelves of your pantry. While the reward of feeding her grandbabies garden-grown food still brings a twinkle to her eye, it is high time for Baba to downsize her yield. She needs to put her feet up and sip something cool while you haul out the waterbath canner to try your hand at preserving the harvest. According to Bernardin, the leading mason jar and lid supplier, “As our veteran home canners will attest, the process of canning is almost as rewarding as the end result. It’s as simple as slicing strawberries or

scrubbing cucumbers, adding a few ingredients and a bit of heat.” There are a few good options to capture the bounty of this year’s long growing season. If you do not want to heat up your kitchen try sun-drying, curing, freezing, or fermenting. While you could use your oven to roast, then freeze tomatoes, if budget permits the purchase of a dehydrator, it is an energy-friendly appliance that stores the nutritional benefits of fresh produce and herbs for consumption at a later date. Although, dried apricots, plums, and apples are likely going to fly off your shelves just as fast as those canned peaches or pears— most kids love them for the sweetness and chewy textures.

You can make jam with less sugar by using no-sugarneeded pectin. Be sure to use smaller jars though because its shelf life is shorter.

Homesteader’s Emporium Their mission is to bring self-sufficiency into the mainstream with equipment, supplies, and information. | 604-568-7675 Urban Farmer Field School Hands-on training for urban foraging, water management, gardening, and beekeeping. | 604-736-7732 Community Kitchens Learn to prepare and learn healthier cooking techniques and habits.

North Okanagan: Meridian Fitness 250-542-3089

from Dede Bone, Kamloops Community Kitchen

Cut out the extra sugar: You don’t need to add sugar in your canned peaches and pears. Just use water!

Farm Folk, City Folk Their website contains a plethora of foodrelated tips, techniques, and education material.

Kamloops: Dede Bone 778-921-0086

Preserving Tips from a Pro Try a tasty twist on applesauce: Blend puréed apples together with pears.


Passionate Plates This program introduces active seniors to the local food movement and engages them in expanding their healthy food choices and knowledge of sustainable local food sources.

Hot peppers freeze well. Chop them up while they are still fresh before you freeze them for added convenience later. Zucchini makes great relish. There are lots of recipes available online. Use non-GMO and/or organic produce. It has the best flavour and is better for you and the environment too.

Kelowna, Okanagan Institute:

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

Norwegian Gold Kids DHA – This year’s back to school essential! Norwegian Gold Kids DHA offers parents a convenient way to give their children the beneficial omega-3 fatty acid DHA. This nutrient, often lacking in children’s diets, provides brain and eye health benefits. It is also enhanced with a therapeutic amount of Vitamin D3 to help build strong bones!

To learn more about optimal health for the entire family, visit





hildren don’t need a lot to survive: food, water, shelter, and most importantly, love. Every parent’s dream for their child is that they thrive in all areas of their life. What if there were supplements that you could give your child daily that could help? Most parents do give their child a daily multivitamin which is important to fill the holes that exist in every kid’s diet. But it doesn’t end with multivitamins; every child could benefit from taking a daily probiotic and daily fish oil supplement.

Probiotics for a Healthy Gut Research shows that probiotics (friendly bacteria) play a key role in the digestive system by improving gastrointestinal functions. They also enhance immunity. It is important to keep a balance of good bacteria in our bodies, however many things can easily upset this equilibrium. Medications, poor diet, and nutrient deficiencies can decrease the population of probiotics in our bodies. Drugs such as broad spectrum antibiotics not only kill the bad bacteria we want to get rid of, but also the good bacteria in the digestive tract. It is vitally important to replenish the bacteria balance with probiotics after antibiotic use. Children who are on steroid inhalers for asthma should also take probiotics as steroids kill off friendly bacteria. As most of us know, children tend to have less than favourable hygiene habits, so supporting their immune systems with probiotics is important. They also tend to have less than ideal diets so supporting their digestive health is critical. It is recommended to use

a chewable tablet, containing a combination of 10 billion beneficial bacteria from a mix of nine strains. They will help to support your child’s digestion, ease constipation and/ or diarrhea, and boost immunity. The simple addition of a daily probiotic is one way to ensure a healthy gut and a healthy child!

DHA for a Healthy Brain Many adults take a daily fish oil or omega fatty acid supplement to help with everything from joint pain to heart health. Did you know that more and more research is highlighting the importance of omega fatty acid supplementation for children, specifically in the area of cognitive and eye development? It’s true! Nutrition plays an important role in a child’s development and omega-3 fatty acids are key. The nutrients DHA & EPA are considered essential fatty acids (EFAs), as the human body cannot produce them. EFAs have many functions within the body, in particular when it comes to the brain. Unfortunately, the Canadian diet (especially when it comes to children) is often deficient

in EFAs, so it is vital for their health to ensure adequate intake by taking a high quality fish oil supplement daily. Research has shown that DHA has a crucial influence on neurotransmitters in the brain, helping brain cells better communicate with each other. Since 60% of the brain is made up of fatty acids, and the majority of this is omega-3, it stands to reason that it is very important to have a diet rich in omega-3 fatty acids for both adults and children. DHA supplementation is safe and suggested for all children, not just those with cognitive delays or issues with concentration. Daily supplementation with a children’s DHA product will help with cognitive health and brain function, and eye and nervous system development. Look for one that delivers vitamin D as well to support strong bones. Give your child the building blocks for a healthy body and mind. Add a daily probiotic and DHA supplement to their routine and watch them thrive. Yogurt and the odd tuna fish sandwich just won’t cut it! 

Attention Deficit/Hyperactivity Disorder (ADHD) and Omega-3 Children with ADHD may have low levels of EPA and DHA in their bodies. In a clinical study of nearly 100 boys, those with lower levels of omega-3 fatty acids demonstrated more learning and behavioural problems (such as temper tantrums and sleep disturbances) than boys with normal omega-3 fatty acid levels. In animal studies, low levels of omega-3 fatty acids have been shown to lower the concentration of certain brain chemicals (such as dopamine and serotonin) related to attention and motivation. A clinical study used omega-3 and omega-6 fatty acid supplementation in 117 children with ADHD. They study found significant improvements in reading, spelling, and behaviour in the children over the 3 months of therapy. Another clinical study found that omega-3 fatty acid supplementation helped to decrease physical aggression in school children with ADHD. More studies, including comparisons with drug therapies (such as stimulants), still need to be performed. This evidence is so convincing that it is not uncommon for doctors to recommend supplementation with fish oils before resorting to traditional pharmaceuticals.

CAROLINE FARQUHAR is a Registered Holistic Nutritionist, digestive care specialist, and frequent TV and radio educator in the area of natural health. the good life  The Magazine of Nature’s Fare Markets  |  11



Why Am I So Tired? BY LISA KILGOUR, rhn

Do you feel like you’re walking through a fog all day? Tired body, tired mind, tired everything? Do you reach for a caffeine boost but find yourself missing the usual jolt of energy? LISA KILGOUR, rhn is Nature’s Fare Markets’ Registered Holistic Nutritionist. She is Board Certified in Practical Holistic Nutrition and provides free half hour one-on-one nutrition consultations in our stores. Check out the Events Schedule on pg. 4 and book your free appointment in-store today. Learn more: 12 | September/October 2015


our body really wants to be healthy and balanced; it does everything it can each day to keep you feeling great and energetic. Feeling exhausted and tired is your body telling you that its batteries are running very low. So, what do we do if our phone’s batteries are running low? We recharge it. What do we do if our body’s batteries are running low? We do the opposite; we look for sugar or caffeine to give us a boost. That would be like opening all of the apps on your phone at once and then wondering why it’s working so much slower and the battery is draining so quickly. We desperately need to recharge our own batteries and we need to stop draining them as a way to just get through our day. We are living in a culture of “busy” and I know I’ve fallen into this trap many times myself. It’s the feeling that if I’m busy then I must be productive. And if I’m productive then I’m going to be successful. What if that’s not the case? What if we can be calm, relaxed, and successful? What if we can give our body what it needs to be happy and healthy without adding another item to our overburdened schedule? It is possible! I know that sounds very hard to believe, but it’s true. And your body needs you to pay attention to the early warning signs of tiredness; otherwise you will start to burn out and your occasional tiredness will become exhaustion, brain fog, and the inability to get through that long to-do list of yours. It’s your adrenal glands that are getting the workout—small organs that sit on top of your kidneys. They may be small, but they play an enormous role in your everyday health… actually, they’re in charge of your basic survival. Back before we had our lovely houses, cars, roads, and grocery stores, our life had a regular smattering of physical danger. An animal could be chasing you, you could be desperately hungry and unable to find food, or your tribe could be at war with another tribe.

While these are very different kinds of stresses than our stresses today, our adrenal glands evolved to keep us alive in these old types of danger… and today, they can’t tell the difference between a physical danger and a stressful email or phone call. Our adrenals and body have the same reaction to both. When you’re under any kind of stress, your adrenal glands set your body up to survive an attack. First, they raise your blood pressure so your muscles get extra nutrients. Then, they raise your blood sugar so your muscles have all the energy they need to fight. And lastly, your adrenals raise your cholesterol just in case you’re injured and you need to clot quickly. Hmmm… it seems like I’ve just named all of the top health issues we’re dealing with right now. High blood pressure, high blood sugar, and high cholesterol. Could these issues simply be a problem with chronic

stress and a culture that creates stress? The answer is a giant yes. And, we were never meant to live in constant stress so our adrenal glands are getting very tired. Our adrenal glands show specific symptoms when they’re starting to slow down (think of an engine running out of gas). I have four questions I ask my clients to get a general sense of how their adrenals are doing. This isn’t to diagnose an issue, it’s just to get an idea of what’s going on. To get a proper diagnosis of adrenal fatigue, please visit your friendly neighbourhood naturopath. Your adrenals are very important to your overall health and will heal if given the opportunity. Every moment you spend in a relaxed state will strengthen your adrenals and recharge your batteries. No matter how busy your life is right now, you deserve a few minutes of relaxation and rejuvenation. Your body will thank you for it. 

Adrenal Fatigue Assessment How Are Your Adrenals Doing? * 1 How long does it take for you to wake up in the morning, once you’re out of bed and standing? (Longer than 30 minutes is an issue.) 2 Do you ever feel dizzy when you move from laying down to standing up? 3 Do you crave salt and salty foods? 4 Do you ever get a “second wind” late at night around 10 pm? If you’ve answered yes to all four questions, visit your naturopathic doctor ASAP.

Recharge Your Adrenals Try these if you answered yes to three or less questions. • Find a relaxing activity that you enjoy, and do it every day for at least 15 minutes. Try meditation, walks in nature, laughing, and playing with your kids. • Enjoy lots of mineral-dense foods like cooked veggies, bone broth, and fresh-pressed veggie juices. Your adrenals love minerals! • Enjoy more sea salt in your food. Salt your food to your taste unless your doctor has recommended otherwise. Your adrenals love sea salt! • Supplement with magnesium and a good B complex, your adrenals’ favourite nutrients. • Reduce/remove processed sugars, flour, and high amounts of caffeine—these steal nutrients from your adrenals and drain them faster. *To get a full diagnosis of adrenal fatigue, please visit your friendly neighbourhood naturopath.

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



Fat or Fiction? BY NELSON NARCISO, dnm as saturates get, we should always remember that we all need some saturates in our diet to stay healthy. If there’s one fat that has no redeeming qualities it would have to be trans fat. Trans fats are bar none the most detrimental to your health and should be avoided altogether.


or years we’ve been told that consuming fats will make you fat and increase your risk of heart disease, cancer, and diabetes. The general message has been fats are bad for you. Consuming too many of the less desirable

fats can most definitely be detrimental to your health. Saturated fats for instance should be consumed in modest amounts. In particular animal saturates should be limited whereas plant saturates like coconut oil have proven health benefits. As bad a rap

These “bad” fats aside, many other fats have numerous health benefits and should be a regular part of your daily diet. One such fat with an ever-increasing body of evidence supporting its health benefits is fish oil. Fish oils are rich in the essential fatty acid (EFA) alpha linolenic acid (omega-3). EFAs are fats that we can’t manufacture in our body and must therefore be consumed in our diet. There are two EFAs: omega-3s and omega-6s. Of these two omega-6 is being over-consumed and omega-3 underconsumed. Studies suggest that we’re getting a 20:1 ratio of omega-6 to omega-3 when a ratio between 1:1 and 4:1 is optimal. Although omega-6 fats are essential, excess consumption of them has been associated with an increased risk of cancer, heart disease, obesity, inflammation, diabetes, depression, and auto-immune diseases. Omega-3 fats are very much the polar opposite in terms of their impact on our health. They reduce the risk of all the previously mentioned conditions and recent evidence suggests they may increase life expectancy. Fish oils may even offer athletes numerous benefits from protecting muscle fibres from stress associated with intense exercise, reducing inflammation, and protecting athletes’ brains from concussive damage.

NELSON NARCISO, dnm has over 25 years of experience in the holistic health and wellness field. He is a holistic nutritionist, herbalist, Reiki practitioner, and member of the Examining Board of Natural Medicine Practitioners™ and the Canadian Society for Orthomolecular Medicine. He is presently working towards his certification as a Biotherapeutic Drainage practitioner. Nelson is a wellrespected writer, consultant, and educator on Natural Health Product’s and their use. He is also a frequent radio and television guest and can still be seen on reruns of his popular Rogers TV show “Precision Fitness Challenge.”

14 | September/October 2015

There are two other forms of omega-3 fats that have both a different structure and function than alpha linolenic acid. They are EPA and DHA. Omega-3 fats are converted in the liver and enterocytes into EPA and DHA. This conversion however has been shown to be very poor. Omega-3 conversion into EPA is between 5–10% and 0–5% for DHA. Studies have shown that stress, pregnancy, diets high in omega-6 fats, saturates, and trans fats reduce this conversion efficiency and may lead to deficiencies in EPA and DHA. Omega-3s from plant sources (flax, hemp, chia, walnuts, etc.) can’t provide us with EPA and DHA but fish and fish oils provide all three. Many experts have shown that consuming omega-3 fats from plant sources alone isn’t enough and one should include both EPA and DHA from fish oil. We’ve established both the need for omega3 fats, EPA, DHA and their health benefits, so what should one look for in a quality fish oil? For starters we need to appreciate that some fish harbour unwanted

contaminants like mercury, PCBs and dioxins, to name a few. To reduce the likelihood of contaminants choose smaller species of fish like sardines, anchovies, and mackerel. Through a process known as bioamplification, larger fish accumulate more of these unwanted compounds than smaller ones. Our oceans are so polluted that this alone may not be adequate, so look for fish oils that have been filtered using a process known as molecular distillation. For added security ensure your oil has been tested by a recognized and independent third party lab. IFOS is a renowned lab that sets some of the highest industry standards for fish oils. They measure potency, purity, and rancidity, and if all three pass with flying colours they’re awarded an IFOS 5 Star rating, the highest possible. They go as far as to list fish oil companies test reports on their website at IFOS/ConsumerReport.aspx Fish oils are very sensitive to oxidation. When oils oxidize they can easily become

rancid. A rancid fat not only loses its benefits but it becomes a toxic fat. Studies have shown that some fish oils on the market have gone rancid before their expiration dates. To prevent rancidity the oil should be stabilized with antioxidants like vitamin E, green tea extract, and grape seed oil. Ideally the bottles holding these oils should be nitrogen flushed. In this process nitrogen gas is pumped into the bottle, displacing the air and in turn reducing the likelihood of oxidation. A quality fish oil should provide a healthy dose of both EPA and DHA and a balanced ratio of the two. Much debate exists as to the ideal ratio of these two fatty acids. Unfortunately no perfect ratio has been established but that said, it has become generally recognized by experts in the field that during pregnancy and early childhood development more DHA than EPA is warranted and as adults the opposite is true. Armed with the right knowledge you can now separate the fat facts from fiction. 


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






entils are a legume, which means that they are the seeds of a plant. They grow in pods that contain one or two lentil seeds. There are dozens of different varieties of lentils, the most common being green and brown, but yellow, red, orange and black exist as well. Lentils can be round, oval or heart shaped.

because it binds to cholesterol molecules in the arteries and sweeps them away before they are able to bind to artery walls. Insoluble fibre aids in digestion by normalizing the speed at which food moves through the digestive tract. Due to their high fibre content, lentils prevent blood sugar from spiking after meals.

Originating in Central Asia, lentils are one of the world’s oldest cultivated foods. Dating back to prehistoric times, the seeds of 8000 year old lentils were found in archeological digs in the Middle East. In modern times, Canada is one of the world’s biggest producers of lentils. Other major producers are Turkey, Syria, and China.

Adding lentils to your ingredient repertoire will result in big benefits to your heart and circulatory system. Lentils are high in folate, a B vitamin that lowers the prevalence of the amino acid homocysteine. When left alone, homocysteine can cause damage to artery walls and create major risk factors

Health Benefits Lentils are an excellent source of fibre. In fact, lentils are higher in fibre than black beans, broccoli, whole wheat spaghetti and raspberries. Rich in both soluble and insoluble fibre, these little seeds help reduce the risk of heart disease and aid in digestion. Soluble fibre is great for heart health

16 | September/October 2015

for heart disease. Studies have shown that folate helps to clear out the amount of homocysteine in the blood stream and protect against potential damage. Lentils also contain the heart healthy mineral magnesium. Magnesium encourages arteries and veins to relax, resulting in less resistance, greater blood flow and transport of oxygen and nutrients throughout the body. In addition to fibre, lentils are chock full of iron, another great energy boosting nutrient. Iron from legumes like lentils is particularly beneficial because it isn’t accompanied by the high fat and calorie content that is found in other iron rich foods like red meat.

One of the reasons I enjoy using lentils is because of what they represent for Canadian agriculture; Canada is the worlds largest exporter of lentils, accounting for around 80% of the worlds exports. Besides that, they are a really great versatile and flavourful fall ingredient. Chef Nick Johnston creates the tasty dishes you find at the Apple Bistro in Nature’s Fare Markets. See pg. 31 for this season’s must-try new items.

Buy It

Chocolate Almond Lentil Square

There are a variety of types of lentils that can be purchased from your local grocer for cooking. Which type of lentils you will buy will depend on how you are going to consume them. If they are going to be served cold in a salad, I would recommend the French green lentil; also know as a du puy lentil. If curries and stews are what you are craving, you may want to lean towards a red lentil. These ones will also make a wonderful purée or mash that can be substituted for potatoes. My favourite of the lentil family would be the black beluga lentils. These would be mostly commonly sautéed with some vegetables, butter, and a touch of vinegar. All of this said, it is also very common to find lentils that are available in a can, so if you are looking to save time this is a great option as well; just be careful with the seasoning as most often these lentils will be salted.

Prep It Preparing lentils is an easy and basic thing to do in the kitchen. In all cases, with dried lentils, you will need to rinse them, followed by simmering them in water until the lentils have become tender. After straining them you can then reserve them for a variety of uses, whether it’s salads, soups, or side dishes. One important thing to remember is to never season lentils with salt until after they have been cooked. Adding salt to simmer lentils will actually toughen the skin and keep them from cooking properly.

Pair It Lentils are generally mild in taste and quite earthy in flavour, which makes them marry well with many different types of foods and cuisines. If you really want the lentil to stand more on its own, you will want to choose one of the green varieties as they tend to be more flavourful than some of the other types. Because of the neutral taste of them, they can be paired with strongly seasoned foods such as Indian curries, Middle Eastern salads, or Mediterranean soups. Most commonly they will be paired with such spices as cumin, cardamom, cayenne, ginger, dill, mustard, and oregano. Vinegar is also almost always a necessity when working with lentils, as any acidity will add some punch to your lentil dish.

Cook It As I already mentioned, cooking lentils is a very straightforward process; it’s what you do with the lentils after they have been cooked in water that makes the difference. Once they are cooked, they can be braised, cooked into soups or stews, puréed to make a nice velvety sauce, or just sautéed with some vegetables for a nice lunch or side dish. The only way you would treat lentils differently for cooking would be if you are using split lentils. These are lentils that have been split and skinned. They come in many varieties but are most commonly seen in red. When you are going to add a split variety to something you will cook it directly into your soup or stew. These lentils will deteriorate as they are cooked, adding a nice texture to any dish. 

1 cup

red lentils, cooked and puréed

1 cup

almond butter


cups honey

2 tbsp vanilla 1 cup

oat flour

1 cup

hemp flour

1 tsp

baking soda

½ tsp salt 1 cup

chocolate chips

½ cup almonds 1. Preheat oven to 350°F. 2. Place the red lentils in a small pot of water and bring to a boil. Cook for about 10–15 minutes. Once cooked, remove from heat and strain. 3. Place lentils in a blender and add water, a tbsp at a time, and purée until creamy. You will only need a couple of tbsp of water, and should end up with about 2 cups of lentil purée. 4. Place lentil purée, almond butter, honey, and vanilla in a large bowl and mix thoroughly using an electric mixer. 5. Place oat flour, hemp flour, baking soda, and salt in a bowl and mix together. 6. Fold the flour mixture into the wet mix until combined. 7. Place half of almonds and chocolate chips in mixture. 8. Spray a 9x13 pan with a cooking spray, pour the batter into the pan, and spread evenly. 9. Sprinkle remaining almonds and chocolate chips on top and place in oven and cook for 20 minutes.

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


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Post-Baby Wellness BY RACHEL DOELL

Coming back to the world of health and fitness can be an overwhelming task for any mom. We have a never-ending to-do list, a new baby to cuddle, other children demanding attention, and a world driven by social media that expects you to have it all together the moment you bring that new babe into the world! RACHEL DOELL is an instructor, personal trainer, mother, and wife who loves health and fitness. Her fitness company, Daily Routine Fitness, ( features simple ways to fit living a healthy life into your everyday routine. Read her blog: the good life  The Magazine of Nature’s Fare Markets  |  19


irst of all, take a deep breath and let go of whatever massive expectations you had for yourself post-baby. Putting together obtainable and realistic goals is one of the most important things you can do for yourself as a new mom. I think I finally started to really believe this and practice it with baby number three. Yes, it took me two pregnancies and post-partum recoveries to realize that maybe jumping back into life, fitness, and a full social life was not the best thing for me or my family immediately after bringing a new little one into this world. So how do you find balance as your family grows?

20 | September/October 2015

1  Emotional Before Physical One of the most important parts of recovery for a new mom is being sensitive to the fact that your body is going through something very emotional on many levels and that your hormones are on overdrive. Thinking that you need to get out of bed and jump back into those skinny jeans is an unrealistic expectation. Take the first couple of weeks post-baby to stay in your pajamas, lie around the house, and cuddle that baby. When we push our bodies physically post-baby, we risk setting ourselves up for sickness, injury, or an emotional breakdown. Slow and steady will always

win when it comes to post-baby recovery. Things like taking little walks or choosing healthy food options for your healing process are the perfect beginning to that post-baby recovery.

2  Do it Together One of the hardest things when starting a fitness journey is feeling alone or overwhelmed. I highly recommend sitting down as a family and chatting with your partner/ children and setting your goals together. Explain why it is important to you that you eat a healthy, balanced diet as a family, and have them get involved with your fitness plan. Having your kids help with activities

like making snacks or meals will keep things fun and interesting as you meal plan for the week. Make a calendar with your partner, and set aside personal time for each one of you. This will help both parties feel like their goals and their personal health are important. Having a new baby is amazing, but it also can be overwhelming. Create opportunities for each of you to have alone time for a sweat session or just to regroup or clear your head.

3 Wherever/Whenever/However Working out and having babies or children to take care of can be complicated. Hitting up those boot camp classes in your perfect Lululemon outfit may not be an option for you, so coming up with a realistic plan is very important. When it comes to fitness, I exercise wherever, whenever, or however I can. Most of the time my workouts are in our backyard while my kids play and the baby naps on a mat nearby. After having my boys, I was constantly trying to fit gym time or drop-ins at studios in between breastfeeding, naps, or playdates. It got so

overwhelming on some days that I stopped enjoying fitness and would feel anxiety every morning as I tried to rush us out the door for my workouts. I’m not saying you should write off the gym or your studio workouts! But I am saying to create healthy expectations. Maybe your week is filled with backyard workouts or taking the kids to the track and having them play while you sweat, but then you set aside some nights or weekend time to get away and hit up classes. This comes back to the calendar system. Set aside time for yourself, and know that those short, powerful workouts in the backyard are just as valuable as insane Jane’s boot camp at your local studio.

4  Find a Support System Whether it’s your partner, a group of friends, or an online fitness site, find a support system that works for your life and keeps your accountable/motivated in your goals. Health and fitness are definitely possible post-baby, but setting realistic expectations is key to finding success in your journey. 



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Natural Solutions for Fall Allergies BY LEE KNOW, nd mast cells and triggers the release of histamines and other harmful chemicals (like tryptases), resulting in allergy symptoms. Although allergen avoidance is the key to preventing allergy symptoms, it’s not realistic (or effective) in many cases. When avoidance doesn’t work, medications—natural or pharmaceutical—may be an option.


lthough most of us associate allergies with the arrival of spring, fall can also wreak havoc on allergy sufferers, when the usual suspects include ragweed pollen. Ragweed is a hardy plant that can grow anywhere, and ragweed season goes from mid-August to October. Its pollen is very light in weight and can float easily through air. About 20 percent of Canadians suffer from fall allergy symptoms, and Ontario and Quebec are the most affected provinces. In addition to ragweed, mold can also lead to an allergic reaction in fall—both indoors and outdoors.

Allergy symptoms can include nasal congestion, sneezing, runny nose, eye irritation, and even asthma in severe cases. These symptoms are essentially an inappropriate over-reaction by our immune system to something harmless. It all starts when an allergen is seen by the immune system as a foreign invader and starts producing antibodies against it. The first exposure to an allergen causes “sensitization,” where these antibodies attach to the surface of mast cells (the cells that contain histamine). Upon subsequent exposure, the allergen interacts with the specific antibody on the surface of

LEE KNOW, nd is a seasoned veteran of the natural health products industry. His experience includes medical advisory and product development roles. Currently Lee holds the title of Innovite Health Director of Scientific Affairs & Product Development. Lee is now also a published author with the recent launch of his highly anticipated book Life­­—The Epic Story of Our Mitochondria.

Conventional approaches include overthe-counter (OTC) anti-histamines, nasal sprays, eye drops, and in some cases, allergy shots. Anti-histamines are the most popular, and while these can work for some, they can also make one sleepy and dry out the mucous membranes. Besides these side effects, most people would prefer not to take synthetic chemicals on a regular basis, so natural options are fast becoming a popular choice. Effective natural options include butterbur, quercetin, and—the latest to enter the allergy scene—quail eggs. The effectiveness of a proprietary quail egg formula is supported by a number of randomized controlled trials indicating that it effectively relieves symptoms of seasonal allergies, without the side effects of conventional OTC drugs. Regardless of what you choose, the good news is that there are many options, and your local health food retailer can help find the product that’s best for you. the good life  The Magazine of Nature’s Fare Markets  |  23



Sunshine Vitamin for a Happier Winter


Do you get enough of the “sunshine vitamin?” Vitamin D is an essential nutrient (a substance the body needs to function but can’t make itself) and is a vital catalyst to our good health.

o you have tired, achy muscles? You might be vitamin D deficient. “When you lack vitamin D you are susceptible to long-term health problems. It’s required for normal cell development, healthy teeth and bones, and a strong immune system, so cancers, autoimmune diseases, osteoporosis, and depression are often connected to chronic vitamin D deficiency,” says Naturopathic Physician Shelby Entner with Vero Health in Vernon.

24 | September/October 2015

Vitamin D is known as the sunshine vitamin because our bodies absorb it through sensors on our skin. Dr. Entner explains that an average adult will produce around 10–25,000 IU of vitamin D when outside in the sun long enough for the skin to turn pink. However, our sun-shy culture makes it hard to reach optimal doses through UV exposure. “It is hard in Canada to get enough from the sun, and then add the

fact that we spend all day inside and wear sunscreen—it makes most of us deficient. Anyone without their gallbladder (which reduces fat, and fat-soluble vitamin absorption) has extra trouble taking it through food or supplements,” says Registered Holistic Nutritionist, Lisa Kilgour.

How Much Vitamin D Do We Need? A 2013 Statistics Canada report indicated the national average was 64 nmol/L and

that most Canadians (about two-thirds) were above the vitamin D cutoff of 50 nmol/L. But Dr. Entner says she considers a normal range to be 40–150 nmol/L with an optimal range being 100–160 nmol/L. “The blood test for vitamin D isn’t covered by the medical services plan (MSP) in British Columbia, however I recommend my patients invest in the $60 fee to have their levels checked once a year. Most people do not even come close to optimal levels.” Health Canada’s Dietary Reference Intakes range between 600–4,000 IU per day for ages 9–70 including lactating or pregnant mothers, 600–3,000 IU for children aged 4–8, 600–2,500 IU children aged 1–3, infants 7–12 months 400–1,500 IU and infants 0–6 months 400–1,000 IU. Dr. Entner recommends taking vitamin D in a liquid form because it’s more easily absorbed by the body. “My rule of thumb is 2,000 IU per day for adults, 1,000 IU per day for children, and 400 IU per day for babies.”

Kilgour says you could try supplementing with 1,000–2,000 IUs for a three month period and then have your blood levels tested. “If you are still deficient, double your supplemented dose for another three months and test again. Whatever dose you need to get your blood levels in a healthy spot is your daily dose. For some that is 1,000, for others it is much higher.”

There are also foods fortified with vitamin D including milk, cereal, and pasta. But Dr. Entner says unless you are eating a lot of fatty fish like mackerel, salmon, or anchovies, you’ll still want to add a vitamin D supplement to your daily regime. 

Oil of Oregano Okanagan Family Puts Quality First. Joy of the Mountains® Oil of Oregano is made from a rare Origanum species that grows wild in the Mediterranean at high altitudes. Our award-winning product is 100% certified organic and undergoes meticulous quality assurances to ensure purity and potency in every bottle. 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  |  25

✔ Raw ✔ Vegan ✔ Dairy Free ✔ No Artificial Preservatives




Winterize Your Skin


adly there are only a few days left in summer, but if you are anything like us out here in the Okanagan you have soaked up every ray of sunshine that the season had to offer. This is great news for your vitamin D production, but it might be time to do a bit of damage control of your sun kissed skin to ensure healthy skin for the coming months. Excess sun exposure can cause skin damage and surface drying to occur, while constant application of sunscreens and oils can cause your skin to go into product overload and potentially lead to breakout. Whatever your skin type and age may be, there are four main areas to focus on when prepping for cooler weather.

Exfoliate As we talked about in the last issue, exfoliation is key for obtaining vibrant skin. It helps gently remove the top layers of dead skin allowing newer skin to be exposed and treated.

Top 3 Supplements for Healthy Skin Your skin is a reflection of your internal body, therefore the true health of your skin needs to come from the inside out. Adding these supplements to your daily regime will boost your skins health and help your external products work event better. 1 Moisturize: Increased water intake and essential fatty acids like omega 3 and omega 6 moisturize from the inside out. When taken, internally these oils help improve the cell integrity as well as reduce the skin’s inflammatory response. 2 Heal Your Skin: Antioxidants such as vitamin C, vitamin A, and those found in many fruits and vegetables help to increase the skin’s ability to heal and prevent cell breakdown. 3 Rebuild: Products such as biotin, silica, and vitamin C rebuild the skin. All of these products help the body to produce more collagen, and elastin which reduce fine lines and wrinkles.

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

You will want to select a product based on your age and skin type. Generally, if you have oily or younger skin, a citrus and sugar based product will suit your skin best. If you are over 40 or prone to dry skin, look for a product that contains flower extracts and natural oils.



Makeup Remover 1 cup of organic coconut oil

Your skin faces a lot during the day, even if you don’t wear makeup nightly cleansing is essential. It removes makeup, pollution, oils, and bacteria from the skin’s surface, allowing your skin to breathe and balance.

1 Using a cotton pad apply coconut oil to eyes.

As cooler months begin, your skin may benefit from using a more milkbased or gentle foaming cleanser. Also, avoid cleansers that have added fragrance or perfumes as they can irritate any skin type and expose the skin to unnecessary chemicals.


Moisturize Moisturizing helps restore, rebuild and soothe skin. Maintaining hydrated skin is critical in keeping it healthy and functioning as our main barrier to the external world. Cooler months call for richer moisturizes, especially for nighttime use. It is recommended to look for products that contain antioxidants and peptides to help increase healing and fight aging. Many brands offer complimentary moisturizers for daytime and nighttime use. 

2 Gently massage oil on eyes, and wipe clean using the cotton pad.

Moisturizing and Exfoliating Face Mask 1/4 of an avocado, mashed 1 slice of lemon 1 tbsp of raw honey 1 tsp olive oil 1 Mash avocado and squeeze in juice of lemon slice. 2 Mix in oil and honey. 3 Apply to clean face and leave sit for 20–30 minutes. 4 Rinse and moisturize as normal.

28 | September/October 2015

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Colloidal Silver



A colloidal silver solution is made from a small electrical current applied to silver strips placed in distilled water. After some time, the distilled water becomes flooded with tiny nanoparticles of silver. The recommended and Health Canada approved amount is 10 parts per million. While you can produce colloidal silver at home, it is recommended to use a professionally produced product to ensure purity and quality of ingredients.

Silver has been used throughout history and science for its purification properties. Ancient Romans used silver to purify water, and NASA uses silver in the water purification systems in the International Space Station. When taken internally or used topically, colloidal silver inhibits the growth of one-celled organisms, such as bacteria and viruses. It does this by deactivating the organism’s ability to use oxygen. In turn, this destroys its cell membranes, stopping the ability for it to multiply.

RECOMMENDED USES While antibiotics are only able to kill bacteria, silver is able to kill viruses, fungus, parasites and bacteria. When taken internally either as a drop or spray, it can help treat the onset of colds, flus, sore throats and ear infections as it kills the bacteria on contact. Colloidal silver, when applied directly to the skin, can be beneficial to help treat acne, burns, eye infections, fungal infections, throat infections, skin infections, and Staphylococcus infections. It is also very safe for use on pets and children.

SAFETY ISSUES/DRUG INTERACTIONS Because colloidal silver kills bacteria it can potentially harm the levels of good bacteria in the system if taken in large doses over a long period of time. It is also important to use a product that has been approved by Health Canada as it is has been given a Natural Health Product number and has been proven to be a safe and effective product.

30 | September/October 2015

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

SAVE A BAG Our total donations as of the end of July 2015: Food Bank: $28,540.99 SPCA: $2,867.90 Langley School District Foundation: $2,632.35 We have raised $9,381 for our previous Save-a-Bag charity, the Sierra Club.


COMMUNITY EVENTS Feast for a Cause

together to celebrate the local flavours and colourful bounty that the season and valley have to offer. Our team was led by our Chef Nick Johnston, who showcased his skills by serving a Free Run Chicken Terrine served on a Hemp Cracker with Kale Pesto and Sweet & Sour Apricot.

On August 16th, Nature’s Fare Markets participated in the 7th annual Okanagan Feast of Fields, an event which helps spread awareness about the essential need for supporting local, and making conscious decisions regarding food and environment.

Find out more about Feast of Fields: www.

BBQs to Give Back Helping our communities grow strong is part of our core values. Our stores hosted BBQs throughout the summer for charity: Kamloops raised $400 for the Food Bank, Langley raised $325 for the Boys & Girls Club, Vernon raised $712 for Cystic Fibrosis and $350 for Allan Brooks Nature Centre, and West Kelowna raised $172 for Paws for a Cause. Thank you to everyone who came and supported us.

NEWS Winners! Langley, your votes made us smile! Nature’s Fare Markets Langley was voted #1 in the “Best of the Best” awards as selected by the readers of the Langley Advance. Winning in two categories: Vegan/Vegetarian Selections as well Vitamins & Health Food Store. Kamloops, your support has helped us win #1 Health Food Store for a third year in a row, as voted by the readers of Kamloops This Week.

Nature’s Fare Markets Vernon raises $350 for the Allan Brooks Nature Centre at their BBQ on August 20th.

Chef Nick Johnston and a few of the Nature’s Fare Markets team

This year’s event was held at the scenic Meadow Vista Artisan Farm Winery in Kelowna where we were joined by BC’s best wineries, farmers, chefs, and artisans who all came

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.


at —

Nature’s Fare Markets


Hawaiian Bran Muffin Get your daily dose of fibre with this hearty treat made flax and bran plus shredded coconut and chunks of pinapple.


Steamed Greens Goma-ae

Japanese-inspired salad with fresh organic steamed kale, spinach, and baby bok choy. Tossed in our sesame tamari dressing.

Beet & Goat Cheese Sandwich Steamed sweet beets and creamy goat cheese stacked with spinach and sprouts on a bed of our arugula pesto. Served on a flax seed bread.

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

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

Enjoy Organic Organic is always non-GMO. We are proud to offer only certified organic produce. GMO free and worry free.

LOCATIONS Kamloops 1350 Summit Drive 250.314.9560

Kelowna 1876 Cooper Road 250.762.8636

Langley 19880 Langley Bypass 778.278.1300

Penticton 2210 Main Street 250.492.7763



3400 30th Avenue 250.260.1117

West Kelowna Lowest Price Guarantee

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

Fare Points

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

5% Discount Days

Save 5% on select days on regular priced merchandise. Senior’s Days: Wed & Thurs Family & Student Day: Sunday

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

The Good Life - September/October 2015  
The Good Life - September/October 2015  

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