The Good Life - September/October 2016

Page 1

THE The Magazine of


NATURE’S FARE MARKETS Live well. Live organic.













6 Drowning in Plastic How you can help save our oceans


By: Julie Prescott


to our Planet

24 Meat Your Farmers

By: Julie Prescott



11 A+ Kids’ Health


12 It’s the Mind & Body Connection

By: Lisa Kilgour, rhn

13 Sleep: The New Sanitation Worker


By: Dr. Shelby Entner, nd

21 Love Your Bones

By: Lisa Kilgour, rhn



26 Mom Body

By: Rachel Doell






Recipe: Chunky Chickpea & Roasted Garlic Dip

18 Apple Harvest Breakfast


Recipe: Double Apple Muffins By: Tori Wesszer

19 Sip it or Soup it: Bone Broth Superfood 22


By: Julie Prescott



& Savoury Snacks for Kids

29 Germ Busting

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


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


September 23 Anniversary




23rd Anniversary Sale

Look Fabulous & Feel Great

Our biggest sale of the year! 15% off storewide Plus: Door Crasher Deals, Prizes, and Samples


Lorna Vanderhaeghe September 29

September 16 & 17 Kamloops, Kelowna, Penticton, Vernon, West Kelowna September 17 & 18 Langley, White Rock Check online for event details:  Dates subject to change.


October 5

Book your complimentary ½ hour appointment in-store today. SEPTEMBER September 8


September 13


September 15


September 27


September 29





October 4


Win Against Stress and Strain SPEAKER: Jason Watkins PARTNER: Purica

Everything You Need to Know About Hormones

October 5



October 13


October 20


October 25


October 27



Lorna Vanderhaeghe October 13

Maximize Your Body’s Potential SPEAKER: Lisa Kilgour PARTNER: Flora

10 Essential Habits for Joyous Health SPEAKER: Joy McCarthy PARTNER: New Chapter White Rock




October 12


October 18


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

Check online for event details:  Dates subject to change.

SALE FLYER Find our flyer in-store or at SALE START DATES

September 8

October 13

September 22

October 27

4 | September/October 2016


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

Noteworthy Notions





Keep your mind sharp with Natural Factors CurcuminRich Memory Optimizer. This synergistic blend contains the antioxidant Theracurmin™, the #1 absorbed form of curcumin anti-aging ResveratrolRich®, a bioactive form of quercetin (EMIQ), bacopa, and other key brain-boosting nutrients. This herbal formula is specially formulated to support cognitive health at any age.

Lash Extender II is the only natural lash fibre enhancer treatment formulated with natural moisturizers and intense herbal extracts to specifically condition, strengthen, volumize, and enhance your lashes in 4 to 6 weeks.

EAT SPROUTED COOKIES Go Raw There are many benefits to a raw based diet; the process of cooking can destroy much of the enzymes and nutrients in foods. By keeping our snacks raw and gently dried, not cooked, we are able to preserve more powerful nutrients for optimal nutritive benefits. Go Raw is dedicated to making raw, organic, and junk-free snacks that taste good. They buy organic ingredients at the peak of freshness, and never use frozen or canned ingredients.



A prominent food journalist follows the trail from Big Pizza to square tomatoes to exploding food prices to Wall Street, trying to figure out why we can’t all have healthy, delicious, affordable food. In 2008, farmers grew enough to feed twice the world’s population, yet more people starved than ever before—and most of them were farmers. In Bet the Farm, food writer Kaufman sets out to discover the connection between the global food system and why the food on our tables is getting less healthy and less delicious even as the world’s biggest food companies and food scientists say things are better than ever. To unravel this riddle, he moves down the supply chain like a detective solving a mystery, revealing a force at work that is larger than Monsanto, McDonalds, or any of the other commonly cited culprits—and far more shocking.

THE TRUE COST This is a story about clothing. It’s about the clothes we wear, the people who make them, and the impact the industry is having on our world. The price of clothing has been decreasing for decades, while the human and environmental costs have grown dramatically. The True Cost is a groundbreaking documentary film that pulls back the curtain on the untold story and asks us to consider, who really pays the price for our clothing?

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




The oceans covers 71% of the surface of our beautiful planet, and is home to the phytoplankton that generate 50% of the oxygen we breathe.


o it’s extraordinary to think that this massive area, and the diversity of life it holds, can possibly be threatened by the actions of humans on the less than 30% of our earth that is land. But that’s exactly what has happened. • 80% of marine pollution comes from land: agricultural runoff, discharge of pesticides, and untreated sewage including plastics.

6 | September/October 2016

There are now over 500 dead zones, covering more than 245,000 km², where marine life can’t survive. • 60% of the world’s major marine ecosystems have been degraded or are being used unsustainably. • 13% of global fisheries have collapsed due to commercial overfishing.

• Coral reefs around the world are dying from increased ocean acidity due to carbon emissions, which has affected some species’ ability to reproduce. • Manipulation of coastal areas—from agricultural practices, tourism, port and harbour developments, river damming, urban development, mining, fisheries, aquaculture, and manufacturing—threatens coastal and marine habitats.

• The United Nations Environment Programme estimated that every square mile of ocean contains 46,000 pieces of floating plastic. This debris causes the deaths of over a million seabirds and more than 100,000 marine mammals every year (2006).

Face to Fish

There is no ‘away’ because plastic is so permanent and so indestructible. When you cast it into the ocean…it does not go away. —SIR DAVID ATTENBOROUGH

• Plastic and other litter get trapped in five gyres (whirlpools created by rotating wind and ocean currents). The largest—the North Pacific Gyre, between California and Hawaii—holds an estimated 11 million tons (and growing) of floating plastic.

1 billion

pounds of plastic from discarded electronics added to landfills each year

Microbeads are tiny little rounds of polypropylene and polyethylene in toothpaste, body wash, and facial scrub. Just one tube of face wash can contain 330,000 microbeads! They wash down your drain, through sewer systems, and into rivers and oceans—millions and trillions and gazillions of them. Fish eat them, and the toxins they carry—and we, in turn, eat the fish.

Plastic is Forever When you wake up in the morning, chances are you hit a plastic alarm clock, brush with a plastic toothbrush, squeeze shampoo from a plastic tube, and boil water for your coffee in a plastic kettle. You get into a plastic car, work on a plastic computer, sit on a plastic chair, and eat your lunch out of a plastic container. You watch a plastic TV, as your child plays with plastic toys that came in a plastic package. You carry your shopping home in a plastic bag—and then throw it away. All that plastic will be here long, long after you are gone.

plastic bottles thrown away in the US every day

years for plastic to degrade


ocean species at risk of extinction due to plastic entanglement



1 | Get Connected Spend time on or by the ocean to deepen your appreciation and wonder. If you care about it, you’ll care for it. 2 | Choose ocean-friendly seafood 3 | Butt Out • Extinguish butts, and dispose of in a garbage can.






of the plastic we use is just once then throw away

of Americans over age six that test positive for bisphenol A (BPA)

500 billion plastic bags used worldwide, every year (more than 1 million a minute)

4 | Reduce, Reuse, Recycle 5 | Dispose responsibly • Never litter, or pour bleach, motor oil, or other chemicals down the drain. • Cut six-pack rings open as they can trap marine life. 6 | Reduce your carbon footprint • Walk, bike, take transit, eat organic food, and use energyefficient appliances. 7 | Green House, Green Gardens • Choose eco-friendly organic cleaning products and fertilizers. • Buy soaps and cleaners in refillable bottles. 8 | Do No Harm • Be whale wise, and never feed or pet marine life. • Leave shells on the shore, and don’t buy coral jewelry, tortoiseshell accessories, or shark products. 9 | Get Active • Ask retailers and restaurants to offer alternatives to plastic containers, straws, and stir sticks. • Volunteer to clean up a shoreline. • Support bans on plastic bags and polystyrene.


www.scripps/ucsd/edu aquafacts

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

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IBS and other on again, off again digestive concerns can alter your living routine to the point that where you go and what you do is carefully planned. Even if your digestive issues are less “concerning”, the occasional and unexpected can still disrupt a normal day. Taken once a day, SISU Integris effectively helps balance your digestive tract, so even for those with IBS, feeling well… becomes that easy. Integris from SISU is different. Focusing on today’s probiotic advances, Integris concentrates less on the quantity and number of different strains, and more on identified strains proven to work

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A+ Kids’ Health


BY SISU mass are at lesser risk of bone loss and osteoporosis later in life. VITAMIN D: Best known for its crucial role in supporting bone and muscle health, vitamin D may provide additional benefits to children. Recent research has found that food allergy risk increases as vitamin D levels decline, and that asthmatics are also more likely to have lower vitamin D levels. Therefore it is wise to consider vitamin D supplementation during pregnancy and in the early stages of childhood, especially in cases of family history of asthma, allergies, or eczema. On top of that, inadequate vitamin D levels can also make the gut more prone to colonization of pathogenic bacteria.


Healthier, happier, and ready to go back to school.

t’s that time again! The days are getting a little shorter and temperatures a little cooler, and we are again on the verge of another school year. As they head back, you want your children to be the healthiest and happiest they can be, and you want them to get the most out of their school experience. This means both bodies and minds must be properly nourished! Supplements specially designed for children are valuable additions to a healthy diet as they help bridge nutritional gaps and provide extra nutrients to help keep up with the increased demands of growing bodies and minds. They also come in great-tasting, naturally-flavoured chewables that make taking supplements fun.

MULTIVITAMINS: Try as they might, sometimes parents just cannot get their children to eat a well-balanced diet. A high-quality multivitamin can help ensure kids are meeting the recommended intake of vitamins and minerals, even on the really busy days! How to make it easy and fun? Kids will love to take it in a great-tasting gummy and it will be mom’s favourite if it is non-GMO, pectin-based, with no animal gelatin, artificial flavours, sweeteners, or colours added. CALCIUM: Everyone needs calcium to help build healthy bones and teeth, but children have unique nutritional needs due to their rapidly-growing bodies, and the fact that peak bone mass is achieved during childhood. Research shows that people who achieve and maintain healthy peak bone

VITAMIN C: The classroom is a great learning environment, but it is also a meeting place for germs, bacteria, and viruses. Kids will often pass on infections or pick up viruses from other children and bring them home. A robust immune system will help protect kids and decrease the intensity of colds and flus. Adding vitamin C is an easy way to strengthen the immune system, and Ester-C® is a unique, less acidic form of vitamin C that is easier on sensitive tummies and shown to last longer in key immune cells. Ensure your child’s nutritional needs are met with a well-balanced diet of fruits, whole grains, vegetables, and protein sources. To meet additional demands, consider supplementing their diet with the right supplements to help children reach their full potential and perform at their peak.

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



It’s the Mind & Body Connection BY LISA KILGOUR, rhn


n Canada, we like to focus on our physical health…and rightly so. Without our health, what do we have? I’m sure all of you with a chronic health issue will agree—you can’t put a price on your health. But I would like to argue we that need to include our mental health into the mix. Mental health issues are still getting a bad rap. It’s something that takes some vulnerability to talk about and can seem lesser than a physical health problem. It’s only in our version of medicine (“western medicine”) where our heads have been cut off. Traditional forms of medicine like Ayurveda (from India) and Traditional Chinese Medicine always bring the mind/ body connection into their treatments. Our brain is inside our body…I’m not sure why we see them as separate. Plus, symptoms can be connected! In particular, our digestion tends to mirror our mental wellness. Anxiety can come with an overactive digestive system (cramping, pain, diarrhea), and depression can come with slow digestion and constipation. They’re mirrored because your neurotransmitter balance drives them both. But when has your doctor asked about your anxiety/depression when you talk about your IBS (Irritable Bowel Disorder), even though many studies have found a strong correlation between these two conditions?

I believe that our mental health is key to our overall health and well-being, and we need to come out of the closet and start to discuss this publicly.

How common are mental health issues? 20% of Canadians will deal with a diagnosed mental illness in their lives. And most of us will deal with some form of mental distress this year, be that depression, anxiety, insomnia, or stress. How many people do you know that deal with one of those four? I bet you’d be hard-pressed to find someone who hasn’t dealt with one of these issues in the last five years. So, it’s time. It’s time to start discussing these issues more openly. We’re comfortable

Trusted Tools for Brain Health PASSIONFLOWER  I love this herb and I use it quite regularly. It can help to stop the “brain spin,” those constant thoughts and worries that you can’t stop thinking about. GABA  A natural anti-neurotransmitter that you can supplement with. It can be very effective for anxiety. 5-HTP or ST. JOHN’S WART  It may help boost levels of serotonin, and can be effective for depression. EXERCISE  An often forgotten about yet potent treatment for anxiety and depression.

get sweaty Exercise is a powerful tool for combating anxiety and depression. discussing a recent cold or flu, thyroid issue, or other illnesses, so why not our mental health issues? I’ll go first—I am wired for depression. When I’m under stress or if I’m dealing with a large emotional issue I will get depressed. And it can be really bad sometimes. I’ve had a few deep, longer-term depressions…lasting months to years. But I’m good at hiding it, so I’m committing to you now to talk about this more. To make this as easy for me to talk about as any other health issue. And please, recognize the possibility of these concerns in yourself, family, co-workers, or customers. There might be something going on under the surface, especially if you’ve noticed anything different in their behaviour. They might not be angry or upset with you…it’s much more likely they’re dealing with something internal. Be kind, listen, and offer support. We all need this right now.

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

12 | September/October 2016


Sleep: The New Sanitation Worker


BY DR. SHELBY ENTNER, nd This “glymphatic system” consists of glial cells in the brain that clean up metabolic waste as β-amyloids that are produced from normal neurological activity. Research shows there is a significant risk of neurological diseases such as Alzheimer’s when these β-amyloids build up. A short bout of insomnia will not increase the risk but chronic insomnia and impaired brain function after days or weeks can certainly lead to more serious health concerns and may increase the risk of Alzheimer’s disease later in life.


hen we miss sleep in our 24/7 world, we pay a price with our ability to learn, our health, and our quality of life. Insomnia is on the upswing in our western world and has become one of the top concerns that I see regularly in my naturopathic practice. Why are so many of us not able to have a good night’s sleep anymore? There are often a number of reasons that people can’t enjoy quality sleep and there are many common health issues that are related to sleep disturbances. Sleep apnea, hormonal changes, chronic pain, stress, anxiety, irregular sleep patterns, electronics, and nutritional deficiencies are just a few of the areas that need exploration when discussing insomnia.

Getting a good night’s rest has numerous positive effects on our mental, emotional, and physical health. Most adults require a minimum of seven to eight hours of rest to really reap the benefits that research shows happen in our deeper REM sleep. Lowering cortisol, the stress hormone, with proper rest leads to a natural decrease in the risk of developing cardiovascular disease and obesity, improves memory, lowers inflammation, and helps us to feel focused and positive during the day. A recent article from Science magazine entitled “Sleep Drives Metabolic Clearance from the Adult Brain” showed that sleep acts like a sanitation truck driving around in the brain clearing out waste materials.

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

When you can’t sleep, life feels very overwhelming. A groggy brain can make you irritable, disoriented, and at risk of more serious long-term health issues. Explore the reasons why you can’t sleep before you become reliant on sleeping pills or other medications. Start with avoiding alcohol and caffeine in the evenings, exercise earlier in the day, and create a cave-like atmosphere in your bedroom with complete darkness and a calm environment. Checking your phone or computer before heading to bed signals the brain to rev back up because of the light coming off an illuminated screen, so avoid the urge to log in at bedtime. If sleep still slips away from you most nights, get some support from your naturopathic physician. Get your “glymphatic” system back to work cleaning up and helping you feel energized again! the good life  The Magazine of Nature’s Fare Markets  |  13

Just what the Doctor


It’s time to take care of our Microbiome. It’s up to us to support and nourish it through what we eat, what we expose ourselves to in our environment and the kind of lifestyle we lead. Dr. Perlmutter advocates honoring this system of health through understanding and avoiding the three biggest

forces that work against the health of the gut’s good bugs. Force #1: Exposure to substances that kill or otherwise adversely change the composition of the bacterial colonies. These include toxic chemicals used in conventional agriculture, household cleaners and in food (e.g., sugar, gluten), and even in water (e.g., chlorine). Force #2: Unhealthy diet, and poor nutritional support for the diverse tribes of good bacteria (eg. prebiotic fiber). Force: #3: Stress

Dr. Perlmutter’s Essentials To Support a Healthy Microbiome Probiotics and Enzymes work synergistically to support a healthy, whole food, organic diet.

Probiotics are good bacteria to support digestive system health every day. (All Dr. Formulated probiotic strains are resistant to stomach acid and bile, ensuring proper arrival and activation in the intestines.)

Digestive Enzymes help the body break down nutrients and absorb them—take one after every meal.

Mood+ for those seeking to support their mood and relaxation.

Find your home for extraordinary health at






arlic is known as the stinking rose and is one of the most commonly used spices around the world. Dating back to early Egyptians, Babylonians, Greeks, and Romans, garlic has also been used for its many medicinal and nutritional properties. The active compound in garlic is a sulfur compound called allicin, which is what gives it the distinct smell, flavour and health benefits. Garlic is a good source of minerals such as, selenium, calcium and phosphorus, plus it is a very good source of vitamin C, B6 and manganese. It has been proven to help improve cardiovascular health by reducing cholesterol and high blood pressure, it is an anti-oxidant, anti-inflammatory, and also works as an anti-microbial, making it a great go-to for fighting off colds and flus. Research shows that garlic can limit the amount of LDL or bad cholesterol in the blood, helping reduce and prevent

16 | September/October 2016

high cholesterol. The sulfur compounds also work as an anti-inflammatory in the system, making it helpful in reducing the damage that can occur to the lining of the blood vessels. This damage can then promote the build up of plaque and lead to atherosclerosis or hardening of the arteries. Newer research has also shown that the sulfides in garlic can make hydrogen sulfide, and when this is released from the red blood cells it can dilate the blood vessels and maintain and reduce the pressure caused by hypertension or high blood pressure. For maximum

cardiovascular benefits, it is recommended to take a supplement form of garlic as a high concentration is required. One of the most commonly known benefits of garlic is its antimicrobial properties, giving it the ability to fight bacteria, viruses, parasites, and yeast. Since ancient times it has been used to ward off infections and fight the spread of illness. Again, the benefits come from the many sulfide compounds, including allicin. Garlic in its raw food form is most beneficial for immune boosting and fighting needs, but many supplements also prove effective.

Garlic is fundamentally one of the most important ingredients in any kitchen. It is used so abundantly in almost all of the staples; most recipes wouldn’t be the same without it. 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

Chunky Chickpea & Roasted Garlic Dip

To pick the perfect bulb of garlic, there are only a couple things to keep in mind. Although garlic is readily available year around, it is actually in season from mid-summer through until the end of the fall. So of course this will be the ideal time to purchase it. You want to pick a bulb of garlic that is unblemished, has dry skins and firm cloves around the outside. You will also want to avoid anything that is sprouting already. Sometimes they can feel almost hollow, which is a sign of garlic that hasn’t been stored properly. Garlic is also one of those things that stores really well. I actually buy a couple garlic braids every summer and it lasts me the whole year. I just keep it in a cool dry place and it has a great shelf life.

Prep It The first thing that you are going to do when preparing garlic for anything is to remove the cloves from the bulb, and then remove all of the skin. There are a couple of tricks to doing this that will really make it easy. First, you will want to cut the base of the garlic bulb off, this is where the roots are coming out of and is essentially holding the bulb together. Following this, you will do the same at the top of the bulb. Once you have made these to cuts, all of the cloves should come off relatively easily. Now to the skin. To remove the skin, I place all of my cloves on my cutting board and apply pressure either using my hand or the side of my chef’s knife. What you are doing is slightly crunching the garlic to loosen the skin. Once I have done this, I throw all my garlic in a container, throw a lid on there and shake it up. This will separate the cloves from the skins. Now your garlic is ready to be added to be chopped and added to any recipe.

Pair It

1 bulb


½ cup

olive oil


398ml cans chickpeas

2 tbsp

lemon juice

2 tsp


1 tsp


1 tsp


½ tsp

smoked paprika

Cook It

¼ cup

parsley, roughly chopped

There are various ways that garlic can be cooked and eaten, but a few techniques are most common. Roasting it is probably the most popular way and this can be achieved a couple ways. You can either roast the whole bulb of garlic, or remove the cloves and roast them separately. The latter will be quite a bit quicker, as roasting it whole can take 30–40 minutes. So normally at home, I would cook place the cloves in a small pot with some oil and cook it over medium heat. Of course it can be chopped up and sautéed with most things as well, which will incorporate that great garlic flavour.

¼ cup

green onions, roughly chopped

Garlic is used in almost all cultures and cuisines around the world, so it can be paired with a very wide array of ingredients. Of course, you have to be really careful of what you are going to match it with as it can be quite overpowering. Generally, it will go quite well with other “loud” foods, this includes stronger spices such as curry, garam masala, cumin and paprika or other forward flavoured vegetables like brassica vegetables (broccoli, kale, cabbages). Of course one of its classic mates is tomatoes, and most of the other nightshade vegetables.

My very favourite way to eat garlic though is poaching it in milk. This makes for the best roast garlic puree to use in other dishes. All you do is simmer the cloves in milk until they are soft, about 15–20 minutes. This really gives the garlic an exceptional taste and texture, really brings out the sweetness of it.

1. Cut a thin (¼ in.) slice from the top of each head of garlic to slightly expose the cloves. Place garlic in a small baking dish. Drizzle with a third of the olive oil. Roast in 400° F oven until soft, about 30 minutes. Allow to cool; squeeze out all of the cloves and transfer to a mixing bowl. 2. Drain chickpeas in a colander. Rinse chickpeas well under cold water; shake off excess water. Add chickpeas, olive oil, lemon juice, and spices to bowl; process with immersion hand blender into a chunky mash. 3. Roughly chop the herbs, blend into mixture and transfer to a serving bowl. 4. Serve with assorted veggies, crackers, or fresh bread. We recommend using organic ingredients whenever possible. It’s better for you and supports a sustainable environment and community.

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



Apple Harvest Breakfast BY TORI WESSZER

Double Apple Muffins 2 cups


1 ¼ cups grated apple (about 2 apples) 3


½ cup

vegetable oil

1 tsp

pure vanilla extract

1 cup

all-purpose flour

1 cup whole wheat flour

We have an apple tree (so lucky), so I make a heap of applesauce at the end of every apple season and freeze it for baking and snacking through the year.


harlie, our three year old, loves it on top of oatmeal—such an amazing way to start the day! One of my favourite things to do, especially on a Sunday before a busy week, is to make a batch of muffins. Not only does my house smell amazing, but they give us a healthy snack and breakfast option for the week. They also freeze beautifully.

I found these nifty muffin liners that makes me feel like I’m eating a muffin from some fancy bakery. I make muffins every single week, so I invested in a good muffin pan and a large ice cream scoop to make portioning a breeze. I’m such a sucker for kitchen goodies!

TORI WESSZER is a Registered Dietitian and self-proclaimed foodie. Her nutrition philosophy embraces moderation and quality without deprivation. She started up Fraîche Nutrition on a whim in August 2014, inspired to help share her love of food and educate others on simple healthy eating at the same time. Tori believes that food and nutrition has become overly complicated, and hopes to help others live healthier lives one wholesome recipe at a time. 18 | September/October 2016

½ tsp

baking soda

1 tsp

baking powder

1 ½ tsp


½ tsp


½ tsp


¾ cup

brown sugar

½ cup

raisins (optional)

½ cup

pecans, chopped (optional)

1. Preheat oven to 350°F. Line standard 18-cup muffin tins with paper liners. 2. In a medium bowl, mix together applesauce, grated apple, eggs, oil, and vanilla. 3. In a large bowl, combine all of the remaining ingredients. Fold the wet ingredients into the dry ingredients until just incorporated. 4. Divide batter evenly among prepared cups. Bake until a toothpick inserted into the centre comes out clean with no crumbs, Find To ri’s ama about 20 minutes. hom zin

g emade a recipe o pplesauce n our b log. natures

Website: Instagram: fraichenutrition




Sip it or Soup it: Bone Broth Superfood

or almost two million years, humans have been surviving and thriving by making the most of our environment. It has always been nature providing the best fuel on the planet to feed us and help us evolve, and for some reason so many have forgotten that. We live in a society that values food that is easy, fast, and able to sit on a shelf for years. We have created a world of food that is full of preservatives, hormones, pesticides, herbicides, artificial sweeteners, processed ingredients, and often food that is a product of genetic modifications.

and minerals that are easily absorbed in our bodies. Many broths contain nutrients like calcium, magnesium, sulfur, silicon, and phosphorus, and are able to help address some of North America’s top nutritional deficiencies. Bone broth even contains glucosamine and chondroitin sulphate…things most of us have paid good money for at the supplement store!

the components of bone broth and discovered that when collagen is broken down (into “gelatin”) by simmering in water for an extended period of time, the factors that are released can benefit our bodies in countless ways. That gelatin and all the other nutrients cannot be found in the shelfstable “flavour” broths currently available in grocery stores.

Why Do We Care About Collagen?

So What’s the Catch?

• It comprises 30% of all the protein in your body, and 70% of the protein in your skin.

One of the stars in the all-natural, paleo super food movement is bone broth. Bone broths, made from a variety of animal sources (beef, chicken, pork, fish, etc.) were, for our ancestors, a way of allowing them to use and benefit from all parts of the animals that provided them with sustenance. By boiling the parts of the animals that they couldn’t traditionally eat, they were able to extract an amazing amount of nutrition. Broths are packed with collagen protein, amino acids,

• It is the “scaffolding” for cells, tissues, and organs, and is responsible for the strength, flexibility, and elasticity of all tissues.

For those who have tried to make their own broth, the answer to that question is obvious! Making broth is extremely labour-intensive, time consuming, and it can sure stink up the house pretty quickly! Luckily the skilled “brothistas” at Boned, A Broth Company have taken all the hassle out of it. Their broths are made with the highest quality grass-fed beef bones, freerange chicken bones, and both are free of antibiotics, hormones, GMOs, and gluten. Boasting the highest protein levels (57 grams in the 500 mL beef broth!) in the entire functional beverage category, and using only the highest quality ingredients, Boned is blazing a trail across Canada with their delicious and craveable broths. Made fresh in small batches, and flash frozen to maintain optimal freshness, you can warm it up and drink it out of your favourite mug, or you can make it part of an amazing recipe. Sip it or soup it!

• As we age, collagen production decreases significantly, leading to weaker and less elastic skin, blood vessels, ligaments, muscles, and tendons. This leads to tearing injuries, wrinkles, hardened blood vessels, and digestive issues. • When extracted naturally through simmering bones, the collagen (in the form of gelatin) is more pure, more potent, and more easily absorbed in our bodies. Even though everyone’s grandma knows it’s a miracle elixir, researchers had a look at

Why Bone Broth?

Lots of potential benefits:

• Works in an anti-inflammatory capacity • Faster recovery from injury and sport • Decreases in food allergies and sensitivities (such as gluten and lactose) • Reduces symptoms of digestive disorders (such as leaky gut, IBS, Crohn’s, reflux)

• Promotes proper probiotic balance in the digestive system • Reduces the appearance of wrinkles • Promotes proper bone density and strength • Promotes healthy skin, hair, and nails

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


GREENS ... plus! greens+

A BLEND OF 23 colourful and nourishing plant ingredients, providing the most abundant source of health promoting plant nutrients available in a SUPERFOOD.

( What did you think the ‘plus’ stood for !)


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*phytonutrient content vs other green foods and all-in-ones.


Love Your Bones



It’s hard to “see” our bones, to see how they’re doing, or to understand what they need day-to-day. So instead, think of your bones as a bank account of minerals. How is your account doing?


hen your body has extra minerals (minerals that weren’t needed in your day), they then get stored in your bones for later.

long-term bone health, and the reason is simple. On a day when you’re feeling stressed—maybe due to a stressful meeting, or ongoing family or financial stress—your body feels it is in physical danger.

And your body is smart and will strengthen the bones that need it—which are the bones you’re using. Strengthening a muscle sends a signal that this bone needs to be strengthened too. That’s why weight-bearing exercise is so important.

So, if you were in the middle of a physical threat, what would you want your body to do? Keep you alive of course. To do that, your body will use every single mineral, nutrient, and resource available to keep you alive today. That’s its only priority—stay alive today. Your body is not concerned at all about your long-term survival. It’s not concerned that your bones could use a

Stress and your bones I believe that stress plays a big role in our

top-up with minerals. Those minerals are needed to get through…today. The issue is, right now stress isn’t a rare situation, it’s an everyday occurrence. For some it’s an all day, every day occurrence. No wonder our bones aren’t doing so well. Your bones are a reflection of your longterm lifestyle. Keep stress as low as you can (I know, easier said than done), fill your diet full of minerals, and use your muscles and you’ll build happy, healthy bones.

Show some love to your bones Try these simple ways to keep your mineral bank account high and your joints happy:



Your bones are only as strong as the muscles attached to them. Stay strong! If mobility is an issue, chair yoga, swimming, or using soup cans as weights can keep your muscle tone.

Cooked veggies, fresh veggie juices, bone stock, nuts, and seeds will give your body tons of extra minerals.

BONE MATRIX SUPPLEMENTS Bone building is much more than just calcium. Look for a multi-mineral formula that also contains magnesium, boron, and silica, as well as others.

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

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




Sweet & Savoury Snacks for Kids BY JULIE PRESCOT T

Have you run out of ideas for healthy snacks? Chances are you already have everything you need for endless ideas in your kitchen cupboards—and just need a different way of mixing it up.

22 | September/October 2016


hannel your inner artist and chef, then check out our handy Snacker Swapper chart to get inspired. Pick a base, mix in or top with a filler, then a garnish. The possibilities are endless. You can also write each ingredient on different pieces of paper. Mark three bowls ‘Base’, ‘Filler’ and ‘Garnish’, and pick randomly. Kids love to do this! Yogurt with grated carrot and mint? Fresh! Popcorn with maple syrup and salt—yum! Get creative and happy tasting! Tip: How many ways can you use an ingredient, as a base, a filler or a garnish? Think whole, chopped, pureed, or crumbled…diced, in coins, sticks or grated… • A rice cake can be a base, crumbled bits can be mixed with yogurt for a crunchy filling or used as garnish. • Hummus can be the base, filler in celery, and dolloped as a garnish.

SNACKER SWAPPER Pick a base, mix in or top with a filler, then add a garnish.

No. 1

No. 2

No. 3




Fresh fruit chunks

Dried fruit

Maple syrup

Full fat yogurt or kefir

Fresh fruit


Whole grain crackers

Pumpkin/Sunflower seeds

Raw cacao powder

Rice cakes


Sun-dried tomatoes

Organic popcorn


Hemp seeds

Celery sticks


Dried coconut

Carrots sticks, coins

Nut butter

Carrots, grated

Dried fruit

Full fat yogurt or kefir

Fresh fruit


Puffed rice

Fresh mint

Sun-dried tomatoes

Sun-dried tomatoes



Carrots sticks, coins or grated

Chili powder

Nut butter Popcorn

Celery, chopped or grated Popcorn

Salt + pepper Dried fruit (chopped) Pumpkin/Sunflower seeds Nuts Puffed rice Celery (chopped) Popcorn Nut butter

Ice pops are perfect for an afterschool treat. Try experimenting with different fruits like strawberries, blackberries or pineapple. Stir in chopped nuts or hemp seeds for added crunch and a fun sweet and savoury blend! MAKES 8

Blueberry Yogurt Pops


plain unsweetened yogurt

1 to 1 ½ cups blueberries 1 tsp


1. Mix everything together in a blender—as smooth or as chunky as you like. 2. Pour into ice pop molds and freeze for 2–3 hours.

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


to our Planet

Meat Your Farmers BY JULIE PRESCOT T exactly?’ I knew this is where the market was going—that the hunger and interest was there. We wanted to strengthen the connection between producers and consumers, and to give people the choice to buy quality, ethical, mainstream meat—like beef, chicken, and pork.” “We started with Pemberton Meadows natural beef from my father-in-law’s farm. We only had 100 head of beef a year—and by seeing how it was raised and treated, how the meat is handled, and how the land was taken care of, I knew we had something special.”


t Nature’s Fare Markets we respect everyone’s food lifestyle, and work hard to offer a wide range of products that are healthy, tasty, and ethical. Jason Plyem of Two Rivers Specialty Meats feels the same way, so we rely on him to source and deliver a variety of locally raised meat free of antibiotics, hormones, and chemical feed additives. He is as committed as we are to knowing where our food comes from, and to supporting the most natural way of eating possible. We recently visited him in his North Vancouver office to talk about how much local food awareness has grown in recent years.

reception coffee table—piles of fresh-offthe-press local foodie magazines cozying up to well-thumbed cookbooks—to an unwavering commitment to create a company that connects people to their food.

The most important thing for all of us to know,” believes Jason, ”is where our food comes from. All our farms are hand chosen and inspected for their ethics, feed, care, and handling. Those are the elements of sustainability, and that’s the point: you either care or you don’t.”


And it’s clear that Jason and Margot Plyem care deeply: from the books on the 24 | September/October 2016

A Change in the Wind In 2008, when he and his wife Margot started Two Rivers, words like ‘farm to table’, ‘ethical’, and ‘local’ were not mainstream. But there were whispers of the change to come, and Jason was paying attention. “People were beginning to ask more questions about their food: ‘Where did it come from?’ ‘How was it raised?’ ‘What is it,

We believe that people should know where their food is coming from, and that it was produced ethically and naturally.

Nature’s Fare Markets Chef Nick Johnston agrees. “There’s a ton of great things about working with Jason and the team at Two Rivers—besides their exceptional service and tremendous products. They are a small, family-operated business ( just like us), with deep roots in both the meat and farming industry. They strive to work with local

Two Rivers Meats

Organic Beef

from Cache Creek Natural Beef, Heritage Angus Natural Beef, and Pemberton Meadows Natural Beef


from Canadian Rangeland Ranch in Alberta

Organic Chicken

from Farmcrest Foods in Salmon Arm (the 1st Non-GMO farm in Canada)

Organic Turkey from Yarrow Meadows Farm


from Johnston’s in Chilliwack

What is ‘ethically raised’? According to Jason, the quality of diet and life is reflected in the meat, and dairy and is leaner, tastier and healthier. What animals eat, we eat. NO DRUGS • No hormones • No antibiotics GOOD FOOD • Grass Fed + Finished: In the pasture all summer. In winter, cows are fed fermented grass (called silage) so all stages of life are grass fed.

farms all over BC, and definitely practice what they preach in promoting the importance of local food.”

farmers—beef, chicken, pork, lamb, duck, turkey, elk, boar, and venison, as well as specialty products like quail and squab.

Personal Choices

Two Rivers also produces their own line of sausages and charcuterie, a product line developed to make sure all the parts of an animal are used—and the result of the company’s collaborative style. And we’re so glad they do!

Jason and his team handpick and personally inspect the farms they work with to ensure conditions, property, feed, care, and handling are aligned with their standards. Today, they supply—mostly from BC

• No Corn: Corn needs pesticides, fertilizers, and fossil fuels, so avoiding corn is better for the environment. ROOM TO ROAM • Free Range: access to roam free to enjoy sunshine and shade • Free Run: chickens raised in open barns roam free within a structure

the good life  The Magazine of Nature’s Fare Markets  |  25





’m extremely grateful that the highwaisted yoga pant thing became a trend after baby number three! I remember looking at my belly months after Adelaide and thinking, “Will things ever look normal again?” There were a few factors standing in the way of this: • Stretched skin • Belly button hernia • Ab separation

I want my children to see that I worked hard and didn’t give up when it got tough.

# workoutgoals

To be honest, I definitely did not feel as inspired to move my butt post baby three as I had before. I was suddenly so busy chasing these three little ones that the idea of setting aside time seemed overwhelming on most days. These are the things that inspired me to move my body, get my abs back, and feel comfortable in my own skin again.


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 and find workouts: 26 | September/October 2016

Invest in new mom clothes I love fashion. I love the freedom it gives us to express ourselves and make the body an individual canvas, so, for me, finding time and space for shopping post-baby is very important. I have become very choosy over the years about where and in whom I invest my money in terms of fashion, so this has slowed my spending down a lot! But dressing my post-baby body in clothes that fit, flatter my new frame, and allow for effortless mom movement changes everything about my day. Do I need clothes or material things to feel good about myself? No, I don’t, but I also know that if I take a small portion of funds to invest in celebrating what my body has become instead of what it’s not, I will feel more confident in facing my workouts, mom dates, play dates, and meetings because I feel good about the investment I have made in myself. Here’s the bottom line: When we feel good and celebrate what we are, we’re more open to saying yes to getting back to our gym workouts, time with friends, and moments

Photography by: Abbie Rose  |  Mom and Baby yoga pants by: Hot Dame & Gypsy Skulls

Play is the source of our creativity, our personal outlet where we find joy and allow ourselves to truly let go. Letting go of all the standards, expectations, and rules around movement is one of the best ways to get your body moving post-baby. Often, if an activity isn’t associated with going to a gym or studio or doesn’t have the word “workout” attached to it, we write it off as being ineffective in our journey back to the post-baby jeans. In reality, however, when we allow ourselves to feel and experience the joy and pleasure of play, we are happier and more effective moms/wives and individuals. When we operate in this emotional space instead of in the space of rules, we make decisions that fuel our body in a healthier or more productive way. We

start to view what we put into our bodies as fuel instead of using food as a coping mechanism, we choose healthier environments and relationships, and we learn to be careful about the language we use about ourselves. The one thing I have realized so far in this journey is that as I have learned to laugh I have also learned to love the skin I’m in. This body can do some pretty cool things—I now have a much deeper respect for it and take far deeper joy in it. In short, I like myself more!

that help us cope with mom life. Is a good outfit really that powerful? For me it is, and I want to celebrate every stage of the skin I’m in instead of waiting until I’m the perfect size, have the perfect belly, or have the perfect butt to enjoy this canvas.

I want to take backpacking trips around the world when we’re empty nesters and know my body is up for it.

I want to feel good when I stand in front of the mirror naked, not because my body is perfect, but because I know I’ve taken care of what I have been given.

# workoutgoals

# workoutgoals

Suck it up I’m going to give it to you tough here. Life is not easy, things are not always fun, and sometimes getting to where you are going requires some sweat. I’ve heard tons of people say, “If it isn’t fun, don’t do it!” Although I believe in having fun and that your workouts ideally should be fun, the reality is that sometimes they are just regular workouts and you need to be okay with that and stop whining. Working through your weakness requires you

to step outside of your comfort zone—working through moments that lack of excitement and embracing some sweat. I promise that you can handle 10 minutes of discomfort, and that’s all I’m asking of you, but for those 10 minutes you must choose what is going to challenge you the most. What’s going to leave your breathless, sweaty, and feeling great once it’s done? Because this isn’t just about burning calories! This is about proving to yourself that you can do it, that you are strong enough, and that no matter how hard things get, you can

work through discomfort. As North Americans, we tend to run away from any type of discomfort, when in many cases it should be what we are running to. We are not meant to be soft, uninspired women who quit easily. We are moms/wives and friends who daily face crazy struggles, so your workout is just training ground for what you emotionally and physically face on a daily basis. When things get tough, your brain and body are going to remind you that you don’t quit and you’re not easily distracted from achieving your goals.

For fighting colds, flus and numerous other infections, choose an Oil of Oregano your family can depend on. Joy of the Mountains is voted the #1 Immune Product year after year, because it works. An independent UBC antiviral study confirmed the superior performance of Joy of the Mountains: 2 – 4x more effective than other leading brands.* The difference? Oregano is all we do! We’re committed to creating the very best, whatever the cost, no cutting corners. Because at the end of the day, what truly matters to our family… is You!



Non - GMO

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Available in natural health food stores, select grocery stores and pharmacies. *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  |  27

Protect Your Family. Purica medicinal mushrooms have your immune system covered.

Now also in powder!

Active ingredients bound in mushroom fibre

Active ingredients released and bio-available

Our specialized, all-natural mushroom formulations are results-oriented; designed to help restore youthful and healthy cell function.

Full spectrum Easily absorbed Potent Highest quality Certified organic


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Micronization unlocks active compounds from their indigestible fibrous matrix. Gluten-free


For more go to


Germ Busting


Hygiene Habits for a Healthy School Year

WASH Wash your hands with warm normal soap and water. Pro Tip: Wash your hands for as long as it takes you to sing Happy Birthday twice. Or let your kids pick a song they love and they will wash forever!


t is back to school time! The time of year when parents stock up on school supplies, and get geared up for the year ahead, while children can’t wait to share their summer stories with their school mates. But as we know with the arrival of school also means the arrival of sharing those nasty germs that can lead to colds and flus. Just as you prep for school lunches and great outfits, it is just as important to prepare your kids to fight off the germs and bugs, without overloading them with unneeded chemicals.

The Anti-bacterial Myth Over the years there has been in increase in the amount of anti-bacterial hand washes and sanitizers that are used in products. The idea seems to make sense…kill the bacteria and prevent the spread of germs. But in reality the overuse of antibacterial products makes the germs and bugs that much more powerful in addition to weakening our immune systems. Our bodies are built with a balance of good and bad bacteria all competing for space, as well as a very intelligent immune response system that helps to protect against viral intrusions. Just like anything, our response is stronger when it has a chance to work out and test its abilities, but when we

are constantly removing the bacteria and keep things too clean, then we weaken our immune system and strengthen the germs.

NO TOUCH Avoid touching your eyes, mouth, or nose. These are the easiest areas for germs to come in.

Plus, the average anti-bacterial product contains a number of unwanted chemicals such as triclosan. While this ingredient is great at protecting your soap and sanitizer from catching any germs, it has been linked to increased risk of hormone disturbance, especially thyroid and estrogen hormone functions. As well as the potential for increasing food allergies, again because it removes the need for our systems to work efficiently and respond to allergens in a natural way.

COVER UP Cover your nose and mouth while sneezing or coughing. Be sure to wash your hands right away, or toss the tissue away after using it.

We are not saying that being dirty is the way to go, it is just not recommended to use a chemical anti-bacterial product to get the job done. Natural options are available that not only help kill bad bacteria but also boost and protect the immune system.

GO NATURAL Use a natural hand sanitizer free from harmful chemicals.


Hand Sanitizer 40 drops Thieves oil

10 drops lavender oil 1 cup Witch Hazel with Aloe Vera 1. Add essential oils to a small glass spray bottle. 2. Add Witch Hazel to fill bottle. 3. Shake well before each use, spray on hands and rub in.

the good life  The Magazine of Nature’s Fare Markets  |  29


NOT ENOUGH HOURS IN THE DAY? Never-ending “To Do” List? TRY NU LIFE’S ENERGY FOR MIND, BODY & SOUL. With 9 types of Ginseng NU LIFE’s Energy is the naturally-derived, fast-acting, long lasting fatigue-fighter that positively donates energy and makes you feel alert, but not wired!


NATURE’S FARE MARKETS SAVE A BAG We donate 5¢ to charity for each reusable bag used. Thank you for your support and choosing reusable shopping bags! Our total donations as of the end of July 2016: Food Bank: $31,702.14 BCSPCA: $4,542.15 Langley School District Foundation: $3,706.55 BC Wildlife Park: $553.30 Animal Care Society: $619.25 Peace Arch Hospital Foundation: $33.10

3% CLUB The 3% Club is all about giving. Through this program, Nature’s Fare Markets helps all types of local groups, clubs, businesses, and organizations give back to the community. Participating organizations collect receipts from purchases made at Nature’s Fare Markets and we give them back 3% of the total spent! In 2015 we had 102 participating organizations and we gave back $24,303.28 to help support their programs and needs. Ask for more information:


COMMUNITY EVENTS $30,000 Raised at Okanagan Fundraiser

Charity BBQs

We want to send out a huge thank you to the community of Vernon and Kelowna for helping us raise a whopping $30,000 for rail trail construction in a two day fundraising campaign.

We’re passionate about supporting our communities! This summer we held a number of charity BBQ’s to help support local groups.

The fundraiser took place on August 19th and 20th. Nature’s Fare matched customer donations up to $10,000 but donations exceed our limit by $4875.35 and an anonymous donation matched the rest giving us a grand total of $30,000. This amount will fund 187.5m of the rail trail on the discontinued CN rail corridor between Coldstream and Kelowna.

$500 was raised for the Langley Boys and Girls Club at our Langley store. $360 was raised for the Westside Health Network Society at our West Kelowna store.


$400 was raised for Sources BC at our White Rock store.





Thanks to Life Choic es for donating

Thank you for coming out to eat delicious hot dogs and for your support!

To learn more about the trail or to donate visit:

hot dog & drink the hot dogs!

All proceeds to Langley Boys and Girls Club




Awards Best Health and Vitamin store! Thank you to our Langley customers for voting for us in both the Langley Times Readers Choice Awards and the Langley Advance Best of the Best Awards.

∙∙2 2∙0∙1∙∙6 6∙



We’re also happy to have been awarded Best Health Food Store for three years in a row in the Kamloops This Week’s Readers Choice Awards. We are very grateful, thank you!

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


at —

Nature’s Fare Markets

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




Loaded with flavour. Featuring kale, green beans, sundried tomatoes, roasted garlic, and grainy mustard – and pickles too, of course!

Vegetable medley roasted in our creamy miso sauce. Topped with salted sesame seeds and green onion.

Thinly slices apple layered over sweet maple cream. Gluten-free crust.

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

• Nuts to You Sunflowe r Butter • Crofters Strawberr y Jam • your fav ourite bre ad

Find more great school lunch recipes:

1. Remov e the crus ts from a slice of bread. 2. With a rolling pin , complete flatten bre ly ad. 3. Thinly spread th e nut butt on the ro er lled out b read slice followed , by a thin layer of ja 4. Roll bre m. ad into a tight spir Cut into “ al. sushi” siz ed bites.

LOCATIONS Kamloops 1350 Summit Drive 250.314.9560

Kelowna 1876 Cooper Road 250.762.8636

Langley 19880 Langley Bypass 778.278.1300

Penticton 2210 Main Street 250.492.7763

Vernon 3400 30th Avenue 250.260.1117

CONNECT WITH US   Lowest Price Guarantee

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

West Kelowna

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.

3480 Carrington Road 250.707.3935

5% Discount Days

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

White Rock 15180 North Bluff Road 778.291.1321 Open seven days a week Store Hours & Online Orders: