2012 issue Disappearing Act Why is Health Canada removing natural health products from store shelves? What can you do about it? Protect Your Heart Now to Prevent Problems Later Prevent heart disease with these 5 key tips! Love Your Liver Cleansing & healthy tips for optimal liver function. Why Does Organic Cost More? The reasons and why it’s still worth it. The REAL FOOD Guide How we ate 100 years ago. Don’t Kid Your Kidney’s How to care for these essential organs.
Nature’s Fare Markets is proud to be a part of your community.
In This Issue
2 Noteworthy Notions 4
7 Protect Your Heart Now to Prevent Problems Later 10 Get a Good Night’s Sleep… Wake Up Thinner By: Dr. Kate Rhéaume 11 Healthy Digestion By: Dr. Krista Ingram 13 Love Your Liver Cleansing & Healthy Tips for Optimal Liver Function 14 Rooted in Your Community 14
“Excel Fitness” Tip: Fit & Fun
Why Does Organic Co$t More?
16 The Whole Grain Showdown Plus: Recipe for Quinoa Party Salad 17 The REAL FOOD Guide By: Lisa Kilgour, RHN 19
Don’t Kid Your Kidneys
Around our community… 100%
This NFN Newsletter was printed using 100% recycled paper stock.
» Contains FSC certified 100% post-consumer fiber » Certified EcoLogo, Processed Chlorine Free and FSC Recycled » Manufactured using biogas energy
We are very proud of our contributions to the community. » We have raised over $18,000 in charitable donations for the SPCA, Children’s Wish Foundation, Salvation Army, Upper Room Mission, Kelowna Women’s Shelter, and more. » Our Save-a-Bag Campaign has raised $14,466.72 for the Food Bank and $4,705.16 for the Sierra Club as of the end of 2011. FSC© C009908
» We are excited to announce we have been nominated for the Green Business Awards!
©2012 Nature’s Fare Markets. The materials in this newsletter are suggestions only. Nature’s Fare Markets does not guarantee results.
Assistant Grocery Manager, Vernon
What’s your nickname? “Stinky!” (I just made that up, I don’t really have one… that I’m aware of.)
What’s your role at Nature's Fare?
recycling I jump on the bin of cardboard eby ther full, too ting when it's get dboard. creating space for more car t with cha to In my spare time I like y shelves cer gro the p kee customers and . stocked
What does organic mean to you? Real. A step in the right direction. I rearranged the letters in “organic” and came up with “no cigar”, I'm not entirely sure what it means.
d What is your favourite foo? tro Bis ple ser ved at the Ap est I could devour a tasty Southw week. the of day ry eve ffin Mu Egg
What is your gr personal achie eatest vement?
I once circled th e continent on a bicycle. And th ere was the tim eI landed a front flip on my neig hbour’s trampoline, but you really had to be there to fully ap preciate it.
What makes you smile? People on bicycles, loud music, colourful words, roller coasters, tail winds, other people smiling...
Noteworthy Notions Supplements Brad King His/Her Energy Hormones are chemical messengers that control the overall communication of the human body. As we age, we notice a decline in the overall hormonal messages that used to give us abundant health and energy, and we fall victim to the ever-increasing imbalances in our hormonal profiles. The end result is diminished youth, energy, vitality, muscular size and strength, and an ever-increasing waistline. This is why, although we may weigh the same as in our teen-aged years, things certainly don’t look or feel the same. As we lose our lean metabolically active tissues (i.e. muscle), our metabolic rates decline and we accumulate more and more body fat. Given that men and women have different genetic programs it makes sense, biochemically that male and female bodies take different approaches to manufacturing, using, and storing fat. This is why the makers of Fat Wars created two revolutionary natural hormone modulating formulas designed specifically for His and Her bodies: Ultimate Her Energy and Ultimate Male Energy.
Health & Beauty Aids Lorna GLA Skin Oil Gamma linolenic acid (GLA) is an essential fatty acid found in borage oil and evening primrose oil. Lorna Vanderhaeghe GLA formulation can be taken internally or externally and helps minimize the symptoms of PMS, including menstruation cramps and breast pain. GLA is also great for maintaining glowing, beautiful skin, and is very helpful for treating eczema, psoriasis, and dermatitis.
Food Mom’s Healthy Secrets Cereal Featured on the February 8th episode of the Dragon’s Den, Mom’s Healthy Secrets cereal are inspired by creator Julia Arola’s mother, who believed in the importance of real, wholesome foods. With three delectable blends to choose from, Mom’s Healthy Secrets cereals provide wholesome nutrition and are a healthful way to start the day.
Books Tomatoland: How Modern Industrial Agriculture Destroyed Our Most Alluring Fruit—by Barry Estabrook Supermarket produce sections bulging with a year-round supply of perfectly round, bright redorange tomatoes have become all but a national birthright. But in Tomatoland, which is based on his James Beard Award-winning article, “The Price of Tomatoes,” investigative food journalist Barry Estabrook reveals the huge human and environmental cost of the $5 billion fresh tomato industry. Fields are sprayed with more than one hundred different herbicides and pesticides. Tomatoes are picked hard and green and artificially gassed until their skins acquire a marketable hue. Modern plant breeding has tripled yields, but has also produced fruits with dramatically reduced amounts of calcium, vitamin A, and vitamin C, and tomatoes that have fourteen times more sodium than the tomatoes our parents enjoyed. The relentless drive for low costs has fostered a thriving modern-day slave trade in the United States. Tomatoland reads like a suspenseful whodunit as well as an expose of today’s agribusiness systems and the price we pay as a society when we take taste and thought out of our food purchases
Movies Fresh: A film by Sofia Joanes A great compliment to Food Inc., Fresh is a wake up call that encourages viewers to examine what we eat and how it affects our health, the environment and the farming industry. Fresh conveys a perspective of a new vision and movement that can change the paradigms and habits to ensure a healthy future for our planet.
Medicinal Mushroom Therapy ∞immune power ∞peace of mind ∞restful sleep ∞youthful energy ∞improved memory
Purica.com 1 . 87 7.74 6 . 9 3 97
Disappearing Act In the past four years, over twenty thousand natural health products have been removed from the Canadian marketplace due to irrational regulatory measures enforced by Health Canada. Natural health products (NHPs) are vitamins, minerals, herbal remedies, homeopathic remedies, traditional medicines like Chinese medicine, and probiotics. The category also contains essential fatty acids like Omega 3 and Omega 6 fats that are found in olive oil, avocadoes, and many nuts and seeds. In order to be designated an NHP the medicinal ingredients in the product must all have been derived from a natural source and be considered natural by Health Canada. Due to the fact that the ingredients must be taken from a natural source there is very little risk of human hazard related to the consumption of NHPs. Unlike pharmaceutical drugs, NHPs are available for self selection and do not require a prescription. Natural health products are found in energy drinks, green drinks, homeopathic products, some personal care products like sunscreen, weight management products, and pre and post workout products. They can be useful for helping to relieve the symptoms of arthritis, allergies, colds and flu, and poor digestion. NHPs are commonly used as an alternative to prescription drugs for things like sleep disorders, kidney health, liver health, prostate health, bronchial and lung care, and urinary system maintenance.
What is the Difference Between a Natural Health Product and a Drug? Drug: over the counter style drugs like Tylenol or aspirin do not require a prescription and, like NHPs are available for self selection. They are not eligible to be classified as an NHP because the ingredients in these products are not classified as natural and have shown to cause moderate to significant damage to the environment through exposure in landfills and waterways. Prescription and non-prescription drugs are regulated by the Food and Drug Regulations under the Food and Drugs Act. Organic Foods: Organic foods are not classified as natural health products and are instead recognized under the Organic Products Regulations under the Canada Agriculture Products Act. Currently, NHPs are categorized as a subset of the Drugs category, meaning that NHPs are subject to the same regulations as prescription and over
the counter drugs. The Natural Health Products Regulations came into effect in January 2004 and control product licensing, manufacturing and labeling. Because of these regulations, many safe and effective natural health products are being banned from the marketplace. In order to legally be sold by a retailer, a NHP must have a natural product number (NPN). This eight digit number is assigned to all NHPs that have been approved for sale in the marketplace. The vast differences between prescription and over the counter drugs and NHPs are the root cause of the need for a separate designation under the Food and Drugs Act. Because of this lack of distinction, NHPs are quickly disappearing from the marketplace.
â€œNHPs not only play an important role in the health of Canadians, they also play a role in the economy. The natural health industry generates three billion dollars a year in Canada and has created hundreds of small and medium sized businesses that employ thousands of people.â€? Extinct NHPs L-Carnitine: L-Carnitine is an amino acid needed by the body to breakdown and use fats for energy. It is found in breast milk and is added to every infant formula in the marketplace because it is necessary for normal infant development. This amino acid is found in meat and, as a supplement, was particularly useful for vegetarians. There have been over twenty thousand studies conducted that attest to the safety and efficacy of L-Carnitine. There have been no known interactions with any medications and there has never been a death associated with the intake of L-Carnitine. In 2004, this amino acid supplement was pulled from Canadian retail shelves for unknown reasons, as it was a popular supplement for lowering cholesterol, metabolizing body fat and increasing energy levels. L-Carnitine is still widely available to over three hundred million people in the United States.
Natural Progesterone: Natural progesterone is a bio identical hormone that is one hundred percent identical to the progesterone hormone that is produced by the human body. Many females find natural progesterone extremely helpful for regulating the symptoms of PMS, Perimenopause and Menopause. Furthermore, adequate levels of progesterone are essential to balance estrogen levels in the body. Finally, there have been numerous studies conducted that indicate that natural progesterone is protection against breast cancer. Natural progesterone was pulled from Canadian retail shelves in 1997, while it is still available to American consumers and has been since the 1980s, with limited reported issues. Kava Kava: The Kava Kava plant is native to the Western Pacific region and is used for its relaxing, anti-anxiety effects. The native tribes of the Western Pacific consumed relatively high quantities of Kava Kava for thousands of years and praised the herb for its ability to restore mental clarity and increase cognitive ability. Kava Kava can be used to reduce minor pain as it has a muscle relaxant effect. In 2002, Kava Kava was banned for sale in Canada, although it is still sold in most of the world, including the United States, without incident. DMAE: DMAE is a brain nutrient that is found in sardines and anchovies. Once consumed, it is converted by the body and is shown to improve short term memory and attention span, and protects cell membranes from damage. DMAE has been studied as a treatment for Alzheimerâ€™s disease and Attention Deficit Disorder. In Canada there have been zero side effects reported, but DMAE was banned for sale in the early 1990s after showing that it raised the levels of the neurotransmitter acetylcholine. These results showed its potential for helping conditions like ADD and Alzheimerâ€™s, and its potential to compete with prescription drugs manufactured for the same conditions. L-Tryptophan: L-Tryptophan is the precursor from which the body makes serotonin. It is an amino acid found in eggs, meat, fish, and poultry. L-Tryptophan has a relaxing, anti-depressant effect and was commonly used as a sleep aid. This amino acid has been banned since 1989 however is now available in Canada by prescription only, and sells for eighty to one hundred dollars a bottle. The supplement form of the amino acid sold in health food stores for only eight dollars a bottle. L-Tryptophan has been available for self selection in the United States since the early 2000s, with no reported adverse effects. Other extinct NHPs: DL-Phenylalanine, L-Phenylalanine, Raw Thyroid Extract, Raw Adrenal, Lithium Orotate, DHEA, Pregnenolone, Folic Acid over 1mg, Vitamin D over 1000 IU, Vitamin B12 over 1000 mcg.
NHPs not only play an important role in the health of Canadians, they also play a role in the economy. The natural health industry generates three billion dollars a year in Canada and has created hundreds of small and medium sized businesses that employ thousands of people. Health Canada regulations have led to the dissolution of a number of NHP companies including Gaia Herbals, Bernard Jensen products, Solaray supplements, Country Life products and Organic Essentials tampons, which were disallowed because their applicator was deemed a medical device by Health Canada. The latest NHP that may soon be extinct is oregano oil, an herbal extract that has been used for centuries to strengthen the immune system, treat infections and for its anti-bacterial properties. Health Canada still allows the purchase and use of cigarettes and tobacco products which have been proven to cause cancer, lung disease and death, however it will soon be prohibiting the sale of oregano oil, an extract taken from an herb that is used everyday in food preparation all over the world. It is a very real possibility that the NHPs that you currently use will only be available through prescriptions in the future; likely at a cost much higher than you currently pay in retail locations.
Next on the Chopping Block According to Health Canada, digestive enzymes, probiotics, and oil of oregano are next to being deemed illegal for sale in Canada. If these are products that you use regularly, you may soon find that they are no longer available to you.
What Can You Do? To help keep the NHPs that you love readily available, the most effective thing you can do is spread the word and educate your friends and family on the subject. Institutions like the Canadian Health Food Association are working closely with government to create a new category for NHPs under the Food and Drugs Act. There are petitions available on the internet and in your local health food stores that ask our MPs to voice our opinions in parliament. As a result of pressure from the health industry L-Carnitine has recently become available to consumers once more. With the continued support from those individuals who believe in the importance of NHPs, we can continue to bring back some of the extinct health products. To continue to have easy and affordable access to the NHPs that are important to our health and well being, it is imperative that Canadians are aware of the actions of Health Canada and the impact those actions have on our choices as consumers. â€ƒ
Relax. There’s a natural way to reduce stress and improve your mood. CHILL PILLS offer an all-natural formula of nutrients and herbal extracts that help reduce stress and improve vascular health. CHILL PILLS feature a unique combination of natural ingredients proven to alleviate stress, improve concentration and induce relaxation, lowering your risk of heart disease and stroke. Untreated stress can lead to many health problems. Give CHILL PILLS a try—they’ll definitely put a smile on your face. Available at fine health food stores. To find a retailer near you, visit www.newrootsherbal.com/store
Protect Your Heart Now to Prevent Problems Later Heart disease is a leading cause of death for both men and women in Canada. Some people are more prone to developing heart disease due to factors like age, sex, and family history, however there are some key prevention steps that will reduce everyone’s risk of developing heart disease.
The first key for heart disease prevention is to abstain from using cigarettes or tobacco. Chemicals in tobacco can damage the heart and its vessels, leading to atherosclerosis (hardening of the arteries). Nicotine found in cigarettes makes the heart work harder as it narrows the blood vessels and increases heart rate and blood pressure. Additionally, it increases the amount of carbon monoxide in the blood which in turn forces the heart to beat faster to increase the blood oxygen content.
Second, try to exercise for at least thirty minutes a day most days of the week. Physical activity helps to maintain healthy weight levels and reduces the strain on the heart. Gardening, housekeeping, walking the dog, and taking the stairs are all part of daily physical activity. More intense exercise will result in increased benefits, however any level of exercise is better than none, so start small and work upwards!
A third key factor in preventing heart disease is eating a heart healthy diet. Eat foods that are low in fat, cholesterol and salt. Include whole grains, lots of vegetables and fruits, and lean meats. Try to obtain protein from sources other than meat, like beans, fish, and low fat dairy products. Avoid consuming saturated fats that are found in red meats and trans fats that are found in fried food products like potato chips and crackers, and in bakery products and margarine. Avoid items that have partially hydrogenated oils as an ingredient. Increase your intake of Omega 3 essential fatty acids
which can decrease the risk of heart attack. These are found in fish oils, flaxseed oil, walnut oil and supplements.
Maintaining a healthy weight is the fourth key to preventing heart disease. Obesity can lead to high blood pressure, high cholesterol and diabetes, all which put enormous stress on the heart. Reducing weight by just ten percent can lead to a significant decrease in the risk of heart disease. Try substituting one meal per day with a meal replacement product like Vega. Vega contains high quality protein to help you feel full. It also contains a green food blend to supply vitamins and antioxidants, as well as probiotics which regulate digestion and maintain intestinal health.
The final tip for preventing heart disease is to be aware of the supplements that are available for heart support. Vitamin E is an antioxidant that protects blood fats and keeps cholesterol from sticking to artery walls. The results of studies have shown that taking vitamin E can reduce the risk of heart disease by up to forty percent. Working together with vitamin E is vitamin C, another antioxidant that helps to recycle vitamin E and reduce the amount of cholesterol in the body. The B vitamins will help to reduce plaque on artery walls and digest fats and sugars. Studies have found that a lack of selenium can actually be a cause of heart disease, as this antioxidant works with vitamins E and C to reduce the amount of plaque on artery walls. Finally, CoQ10 is an essential supplement for reducing blood pressure. As we age, our body produces less CoQ10, so it is important to supplement as we age. Finally, be aware of your blood pressure and cholesterol levels. Take action to reduce your risk of heart disease by following the above steps and committing to healthy lifestyle changes.
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• Highly reduced form of CoQ10 that is readily absorbed and used • First and only Lipid and Hydrosoluble CoQ10 form • Superior heart health protection • Strong, formidable antioxidant to protect from Free Radical damage • Cell energy enhancer for optimum stamina and strength
Omega-3 • excellent source of Omega-3 fatty acids to help maintain betterr cardiovascular and cognitive health • 100% tested for purity, potency and freshness • Enteric coated softgels are Norwegian sourced with no fishy repeat or odour • Omega-3 liquid features a great lemon flavour • Recommended by Dr. Zoltan P. Rona. See Dr. Rona’s video at tristarnaturals.com
Get a Good Night’s Sleep… Wake Up Thinner Dr. Kate RhÉaume Did you wake up around 3:00am again this morning? Millions of Canadians did. It turns out this type of insomnia may not be a true sleep problem, but is instead related to weight gain and blood sugar. Surprising new research has revealed a common underlying cause of both excess abdominal fat and middle-of-the-night awakenings. The good news? A simple solution can solve both problems. For years, weight loss researchers at Vancouver’s Canadian Centre for Functional Medicine heard the same comment from participants in their clinical studies: “I’m sleeping better”. Since these were weight loss trials and not sleep studies, the researchers never paid much attention to this side benefit of the study, even though the change was profound for many of the participants. However, when the centre began to employ a new technology that monitored the subjects’ blood sugar continuously for several days pre- and post-trial, a common pattern emerged. Individuals who, prior to the studies, experienced middle of the night awakenings – typically close to 3:00am – were undergoing unexpected drops in their blood sugar that correlated with the waking period. These overweight individuals also typically had blood sugar that seesawed throughout the day. After the participants began to incorporate the dietary changes and natural supplements prescribed by the study, the glucose monitors showed more stable blood sugar levels during the day and night, and people began sleeping through the night. This serendipitous finding lead to an astonishing realization: waking in the middle so the night isn’t a sleep problem; it’s a blood sugar problem.
I wake up in the middle of the night but I’m not overweight! Blood sugar fluctuations are not only the bane of muffin top set. Slim people can experience them as well. If you find you can only go short periods between meals or snacks without feeling unwell, or if you wait too long to eat you suffer with hypoglycemic symptoms (feeling shaky, irritable, foggy, anxious) then you are on the blood sugar roller coaster.
Other signs include cravings for sweet or starchy foods and an uncontrollable urge to snack after dinner. So, how did trial participants get a good night’s sleep, lose weight and beat cravings? By using PGX®. PGX® (short for PolyGlycoPlex®) a unique, Canadian-developed complex of natural, water-soluble polysaccharides (plant fibres) can be taken as softgels or capsules, mixed into blender shakes, or sprinkled on food. When used before or with a meal, it lowers the glycemic index of any carbohydrate-containing food by up to 50 percent. PGX® is very powerful in its ability to control the blood sugar fluctuations that underlie cravings, evening snacking, and 3:00am awakenings. It has been shown in several clinical trials to promote healthy, sustainable weight loss and actually helps restore your body’s sensitivity to insulin. It produces amazing results – even among those who have not made significant improvements in their diet. These results are supported by numerous published trials. The authors of the Diogenes study, a major European project targeted at solving the obesity epidemic described PGX® as “the only product that is clinically proven to be safe and effective in reducing the glycemic index of the North American diet”. References Brand-Miller JC, Atkinson FS, et. al., Effects of PGX, a novel functional fibre, on acute and delayed postprandial glycaemia. Eur J Clin Nutr 2010 Dec;64(12):1488-93. Kate Rhéaume-Bleue is a doctor of naturopathic medicine, Canadian health expert and author of Vitamin K2 and the Calcium Paradox: How a Little Known Vitamin Could Save Your Life (Wiley, 2012).
I have been lecturing on the connection between insomnia and belly fat for several years now and many people have contacted me to say they have used my advice to stay asleep and overcome their sweet tooth. If you have a story to chare, please email me through www.DoctorKateND.com
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• Safe, fast acting formula • Promotes restful sleep • Reduces stress & enhances the tranquility of sleep
PGX with Mulberry • Reduces hunger • Banishes cravings • Balances glycemic index • “Will change your life, even if you don’t!” • A blend of highly soluble natural fibres proven to support healthy
• all the benefits of PGX with an extract of mulberry leaves • shown to diminish after-meal spikes in glucose and insulin by blocking certain enzymes that break down starches and sugars in the body
Healthy Digestion Dr. Krista Ingram Eating a diet with fresh fruits and vegetables (ideally 5 to 10 servings per day) and whole grains is important for obtaining our nutrients and for fibre content. Fibre contributes to healthy bowel movements, which ensure that the body properly eliminates what it doesn’t need. Drinking 5 to 8 glasses of water over the day (in between meals) will also encourage regular bowel movements. Avoiding fried foods, pop, processed foods, and limiting coffee is also effective for decreasing many symptoms of indigestion. Overfilling the stomach and eating too quickly promotes indigestion. Digestion begins with the smelling and tasting of food. Chewing properly is a small but effective first step toward proper digestion. Give yourself the time to eat. Before you eat your meal, take a nice deep breath in and out through your nose, and let yourself relax. Practice putting down your fork in between bites while you eat. Allow yourself to really taste your food, and aim to chew each bite at least 20 times. Mixing the food with salivary enzymes prepares the food to enter the stomach, and allows it to be properly digested. Avoid drinking fluids during meals as the extra fluid dilutes digestive enzymes and makes it harder for the stomach to break down food. Keeping stress and anxiety levels in check also has a positive effect on digestion. When we are feeling stressed our body engages it’s “fight or flight” mode, making it difficult to digest our food. Blood is diverted away from the intestines, digestive enzymes are not adequately secreted, and food sits like a lump in the stomach. Finding ways to manage stress levels are thus crucial for proper nourishment. Proper breathing, exercise, and adequate sleep help us manage the everyday ups and downs before they become major stresses. Digestive complaints, such as heartburn, bloating, abdominal pains, flatulence (‘gassiness’), constipation and diarrhea, are symptoms we’ve all experienced at some time in our lives. When these complaints become chronic concerns, it can indicate a more serious digestive disorder, or that lifestyle and diet changes may be needed. Healthy digestion requires healthy foods, frequent small meals and proper management of stress and anxiety.
Dr. Krista Ingram is a Naturopathic Doctor trained to treat digestive disorders and give lifestyle recommendations for healthy living and stress management. Please call Balance Natural Health Clinic at 250-545-0103 to book your appointment.
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• high-quality, high-potency B-complex supplement • added vitamin C • helping the body deal with the effects of stress
WHOLE-FOOD CALCIUM – NOT ROCK The truth is, the calcium in most supplements comes from limestone — rocks. Bone Strength Take Care™ is dramatically different. It’s plant-based, whole-food calcium, sourced from the pristine coast of Iceland. Ask yourself: Do you want your calcium from rocks or whole food?
COMPLETE BONE STRENGTH COMPLEX Because calcium alone isn’t enough, Bone Strength Take Care also provides key whole-food nutrients like Vitamin D3, which helps in the absorption of calcium, and Vitamins K1 and K2, which help in the maintenance of bones.
MAY REDUCE RISK OF OSTEOPOROSIS Calcium intake, when combined with sufficient Vitamin D, a healthy diet, and regular exercise, may reduce the risk of developing osteoporosis. So get your calcium the whole-food way with Bone Strength Take Care.
Lithothamnion, Whole-food calcium, sustainably sourced from Iceland’s pristine coastline
Find us on Facebook! ©2012 New Chapter Canada, Inc.
Available at independent health food stores
Cautions and Warnings: Avoid using two hours prior to or until four hours after taking other medications. This product contains soy. Do not use this product if you have a soy allergy. Contraindications: Do not use if you are pregnant or breastfeeding.
Love Your Liver
Cleansing & Healthy Tips for Optimal Liver Function How can I improve my liver function?
1 2 3 Our liver is the largest internal organ and is responsible for over five hundred functions in our bodies. Our liver processes everything that we ingest, breathe, or absorb through our skin. It only takes twenty seconds for a product that we put on our skin to reach our liver! The liver is integral in our digestion and metabolism as it regulates the production, storage and release of sugar, fats, and cholesterol. In addition, our liver produces proteins, including enzymes, hormones, blood proteins, clotting factors, and immune factors. Our livers are also responsible for the detoxification of our bodies. It works to filter alcohol, heavy metals, drugs, infectious organisms and the toxic byproducts of normal metabolism out of our bodies so we can remain balanced. Because of the important role the liver plays in our bodies, it is critical to keep it in healthy condition. Liver damage can have an effect on almost all aspects of body function. As our liver becomes damaged, normal tissue becomes fibrous, fatty and scarred. If the liver becomes too damaged it can no longer carry out the functions it is meant to, resulting in a build up of toxins, metabolic by-products which in serious cases can lead to reduced brain function and coma.
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4 5 6 7
Eat a Healthy Diet: Make an effort to eat foods rich in folate, flavonoids, magnesium, iron, selenium and B vitamins. These nutrients help to detoxify the body. Try to eat more salads, beans, fresh juices, dark green leafy vegetables, olive oil, seeds and nuts. Go Organic!: Whenever possible buy organic produce, as studies have shown that organic fruits and vegetables have up to 40% more antioxidants and higher levels of zinc and iron than conventional produce. Measure Your Protein: Protein is essential to a healthy diet, however too much protein can build up in your liver and cause decreased function. A good way of determining the amount of protein you need daily is to divide your body weight in two. For example, if you weigh 150lbs, you would need to consume 75g of protein per day. Try to get some of that protein from vegetables, grains, and nut sources rather than strictly meat options. Cut Back on Stimulants: Limit your coffee and tea intake and instead try to drink up to 8 glasses of water a day. Eat Antioxidant Rich Foods: Add kale, cabbage, cauliflower, berries and Brussels sprouts to your diet as these foods are rich in antioxidants and help to purify blood, repair damaged cells, and lower metabolic waste products. Antioxidants are also available in supplement form for additional benefits. Take Milk Thistle: Milk Thistle contains silymarin, which acts as an antioxidant by promoting the growth of new liver cells. It also strengthens cell membranes and increases the liver’s ability to repair its tissues. Be Aware of Over the Counter Drugs: All medications are processed through the liver to some extent, so consistently taking over the counter drugs like acetaminophen, aspirin, and liquid cold and flu indications can cause serious liver damage. If the liver cannot detoxify a substance it will store it. Over time, a build up of these toxic substances can cause serious liver damage. Instead of using over the counter drugs for headaches, colds and flu’s, consider a herbal supplement. Try oil of oregano to combat the onset of a cold, Oscillococcinum for flu symptoms and feverfew or magnesium for headaches.
Rooted in Your Community The COABC The Certified Organic Associations of BC has deep roots in our communities. With almost half a century of history, the COABC is an integral part of agriculture in this province. The organic seed was planted in the beautiful Similkameen Valley, when a small organization began certifying farms as a way to promise high ecological standards to consumers. Soon after, Fraser Valley producers began creating organic guidelines for producers to follow. Before long, producers from all over the province were meeting around kitchen tables and in community halls. Working together they created the first provincial organic standards that producers could follow, that retailers and wholesalers would recognize and that eventually consumers would value.
These dedicated individuals continued their work and in 1993, incorporated the Certified Organic Associations of BC. Currently, there are COABC certified members in almost every community throughout the province.
Certified Organic Today, the symbol of this grassroots movement is the BC Certified Organic Checkmark. The checkmark represents a promise to continue the work of our founding members towards a sustainable system of agriculture for BC. Look for the BC Checkmark when purchasing your organic products and know you’re supporting your neighbours, your farmers and your environment.
“Excel Fitness” Tip: Fit & Fun Staying away from boredom in your Fitness program is one major step in staying consistent and achieving your goals. For those who have succeeded in sticking with it, they appreciate the steps that need to be taken to reduce boredom. Everyone who has succeeded in Fitness realizes it needs to be a lifestyle! Staying active all year long and avoiding quick fix solutions is the only way to be successful. The majority of the population following a regular fitness routine does so to stay healthy, move better and maintain their weight. If these goals sound familiar to you, there are some important points to take in order to stay on track through the years. • Have Fun! Yes, fitness should be challenging but it should also be fun. Join a group training program where you will be motivated and inspired by your peers. • Train outdoors! There is nothing like the fresh air and open space! Search out programs or fitness classes being run by qualified professionals. Go for an afternoon snowshoe or hike. • Track your progress. Seeing improvements in distance, speed or reps & weight lifted during training is a great motivator!
• Wear a heart-rate monitor! Not only does a heart-rate monitor show the intensity of your workout, it also allows you to avoid overtraining. Recovery is so important not only after your workout but during! Excel Fitness, the only MyZone Facility in Canada, has recently introduced an impressive heart-rate training system to their members. MyZone allows you to track your progress in your own website. It gives you caloric feedback, intensity zones, heart rate and more. This has proven to be a highlight during member workouts as the instant feedback gives them an extra push or shows them that extra recovery is needed. Keep moving and having fun with fitness! And remember to keep it a lifestyle! Rhonda Catt, NASM, CPT, BCRPA, CPT Athletic Conditioning, FMS Certified, Level 2, CATT Conditioning 778.475.5622 www.excelfit.ca www.cattconditioning.com Contact firstname.lastname@example.org or email@example.com
Why Does Organic Co$t More? Organic food is better for you and your family. It contains more vitamins, minerals, and enzymes and has more flavor than intensively farmed produce. It is also free from insecticides, pesticides, growth hormones, antibiotics, GMOs, chemical fertilizers and a whole host of other toxic, artificial, additives, flavourings, colourings and preservatives. The question many ask is, if organic food contains fewer added chemicals, and no extra “stuff ” why does it cost more?
Reasons why Organic Food can cost more than Conventional Food (and why it’s still worth it)
1. High risk to produce: The absence of chemicals makes it more
6. Feeding in organic animal farming: In order for animals to be
risky for organic farmers as they face the possibility of losing all or
certified organic or free range organic, they must be fed organic feed.
part of their crops due to pest or disease. Therefore the crops require
These sources of feed can cost up to twice as much as conventional
diligent maintenance practices to ensure healthy and fruitful growth.
2. Animal fertilizers cost more than chemical slurries: Organic
7. Organic certification: To be a certified organic farmer, producers
farms only fertilize the land with compost and animal manure, which
must meet strict regulations and pay additional administrative and
is more expensive to transport and create, therefore organic farmers
ensue a higher cost of production.
3. Organic foods take longer to grow: Without the aid of chemi-
8. Conventional farming is subsidized: Organic farming is not. Conventional or agrochemical agriculture is heavily subsidized
cal growth hormones and quick ripen technology, organic food takes
though government programs, where as organic farming receives no
longer to grow, on average, than conventional foods. Longer growing
subsidies at all. Even though the price tag on the organic product is
time allows for better tasting and more nutritiously dense produce,
higher, the consumer is paying 3 times as much for the conventional
but it also cost more since the crops do not yield as much product per
products. Consumers pay once at the till, twice for the direct taxes on
season as conventional farming.
that item, and three times for the government programs created to
4. Bio dynamic farming and harvesting: To ensure healthy soil, organic farmers use crop rotation; meaning that they rotate fields, planting cover crops that are plowed. Organic farmers also have to
restore the environment back to its original state after the effects of conventional farming.
9. Smaller scale with smaller crop yields: Due to the smaller
convert their land to organic production over a period of time, and
demand for organic foods, organic farming happens on a smaller
because of this 25% of land may be left to lie fallow at any one time to
scale, on smaller farms, which lack the benefits of economies of
increase natural soil fertility. Again all of these practices have a higher
scale. As the organic market grows, and consumer demands increase,
production cost to the farmer.
the price of organic foods will stabilize. Remember when making
5. More labour intensive: Organic production is overall more labour and management intensive with less help from machines and more use of hand and knee farming techniques.
purchases your dollar acts like a vote towards supporting the growth of the organic industry.
10. No chemical preservative means less shelf life: The lack of toxic chemical preservatives in organic foods means a shorter shelf life and a higher chance of product being thrown away.
At first glance it appears that organic foods cost more, but when educated in the indirect costs of conventional foods production like soil replacement, water cleanup, environmental cost of pesticide production and disposal, impact on wildlife, and corruption of true foods it becomes clear that organic foods are much cheaper, and contribute
towards efforts to benefit your health and the global environment! When deciding where to spend your money consider the full life cycle cost of the organic product versus the non-organic product and always remember there is more to “cost” than just dollars and cents.
The Whole Grain Showdown Many products, such as white flour, white bread, and white rice, are nutritionally bankrupt. Meanwhile their whole grain counterparts are great sources of fiber, magnesium, vitamin E, folate, and antioxidants. Although all whole grains are superior, various whole grains differ in nutrient density. The Whole Grains Winner Circle! (nutritional values based on 1 cup cooked serving)
Highest in Protein? Spelt: Grains not only supply carbohydrates to fuel our bodies, they can also be a good source of plant-based protein. For example, one cup of cooked spelt provides 10.7 grams of protein and quinoa has 8.1 grams.
As a bonus this grain is highly versatile and available in flour, whole grain or flakes. Try these tasty recipes and enjoy the highest nutrition with great taste!
Quinoa Party Salad
Best Source of Fiber? Bulgur: Whole grains enjoy a well-deserved reputation of being great sources of fiber. Some contain both soluble and insoluble fiber, while others only provide mostly insoluble fiber. The best contender, bulgur, has 8.3 grams of insoluble fiber. Spelt is a close second with 7.6 grams of insoluble fiber. Barley, on the other hand, supplies both soluble and insoluble fiber, totaling 6 grams per cup, while quinoa has 5.2 grams of the combination. Top Magnesium? Quinoa: Magnesium is an important mineral that may help prevent and control hypertension, diabetes, and cardiovascular disease. Quinoa made it to the top of the list with a whopping 118 mg of magnesium, while the runner-up spelt has 95 mg per 1 cup cooked serving. Full of Folate? Quinoa: Folate is most known for its role in preventing neural tube defects in babies when consumed during pregnancy. Again, quinoa tops all other whole grains with 78 mg folate per 1 cup cooked serving. Wild rice is a distant second with 43 mg. The Most Vitamin E? Quinoa: Certain whole grains are also rich in vitamin E, a potent antioxidant. Quinoa, the nutritional powerhouse, takes 1st place with 1.17 mg of vitamin E, while spelt and wild rice also made it into the top 3 with 0.5 mg and 0.39 mg of vitamin E respectively. The whole grain grand prize winner is…Quinoa! This ancient grain native to South America was once called “the gold of the Incas,” who recognized its value in increasing the stamina of their warriors. Quinoa is high in complete protein, meaning that it includes all nine essential amino acids, which are needed for tissue growth and repair. This along with other nutritional benefits such as essential fatty acids, and a high mineral profile, makes Quinoa an essential addition for those on high protein diets, those seeking weight loss or those just wanting to include nutrient dense meal options. Quinoa can promote weight loss, build muscle, alleviate migraine headaches, help diabetes, promote cardiovascular health and prevent hardening of the arteries. Plus, quinoa is gluten free, making it a perfect selection for those with sensitivities or celiac disease.
2 cups cooked quinoa, cooled (try a mix of red, white, and black for added flavour and colour) 2 bell peppers, 1 red and 1 orange 2 cans black beans 2 cans corn (or fresh)
1 cup of cilantro 1
cup olive oil
juice of 1 lime
1 jalapeño 1 tablespoon cumin
pinch of red pepper flakes
salt & pepper to taste
1. Cook quinoa in 4 cups of boiling water, covered, for about 20 minutes. Let cool. 2. Chop pepper, cilantro and jalapeño. Add to corn and beans. 3. Whisk olive oil, lime juice, salt, pepper, cumin and red pepper flakes. 4. Add quinoa to bean and veggie mixture and top with dressing. Serve cold or at room temperature.
The REAL FOOD Guide Lisa Kilgour, RHN I’m hungry… what should I eat? Low fat? Low sodium? Low carb? High protein? When did eating get so complicated? It hasn’t always been like this. We ate in-season food from our local area and we cooked the recipes are mother or grandmother taught us to make. We didn’t calculate the number of calories we ate, or grams of carbs or fat. We ate real food and we enjoyed it. As a society, we’re arguably better fed than we have ever been, but are we better nourished? There are many new theories that say, no – we have an abundance of food but we’re undernourished. I’ve spent the last 10 years totally consumed by nutritional research, trying to figure out what went wrong and how to fix this… and I have a few theories.
Who is Telling You What to Eat? It’s difficult to pinpoint an exact place in history where our diet and our idea of healthy eating got off track…but if you really want to know, I’d say everything went wrong when the government started to tell us what to eat. You see, the nutritional sciences are full of inaccuracies. It’s very hard to use the current scientific method to study the effects of diet on a population. You can’t use a placebo-controlled study (like they do with drugs), because you can’t create a placebo food. Most dietary studies are weak as they use a small group of people and they rely on their memory for their data. What did you eat for lunch last Wednesday? Do you remember? Now try to remember everything you ate last month and you get an idea of some of the inaccuracies in the nutritional sciences. Health Canada is trying their best; they would really like us to be as healthy as possible. It’s in their best interests that Canadians are fit, healthy, and age well. The Canadian Food Guide is based on the current trends in nutritional science (notice I used the word “trends”) and unfortunately a nice big splash of politics. The Canadian Food Guide is designed primarily by an advisory committee of 12 people, made up of industry professionals including employees from:
Trust Your Cravings As a Nutritionist, I question the validity of letting industry professionals who profit from what we eat dictate how we should eat. Instead of eating whole, unprocessed food, and listening to what our body wants (our gut instinct), we now decide rationally what we should and shouldn’t eat. We’ve learned to ignore our own instincts for rationality. Our instincts are right... well in general. With one exception (more on that later), we can trust our cravings. Craving salt? That’s because your body wants more salt – add some healthy sea salt to unprocessed food and you’ll feel less anxious and have more energy. Craving fat? Your body may be deficient in essential fats or fat-soluble vitamins. Roast some root veggies or steam some broccoli and add
The Vegetable Oil Industry Council: the folks who bring us refined and processed oils.
grass-fed butter or olive oil and help your body absorb some additional
The BC Dairy Foundation: who have a big stake in keeping the recommended daily dairy intake level high
Craving sugar & sweets? Well, that’s the craving you can’t always
The Food and Consumer Product Manufacturers Board: who bring us the many calorie dense/nutritionally void products that stock the shelves of your average grocery store.
go down dramatically.
Vitamin A or K.
trust. A sugar craving is usually due to an imbalance in your gut bacteria. Rebalance your gut bacteria and you’ll find your sugar cravings will
A balanced, healthy diet doesn’t come from a chart or book, and it won’t
REAL FOOD Guide
Otherwise known as “How we ate 100 years ago”
REAL Supplement Guide Just as whole real food is essential for a healthy and nourished
Eat Well to Feel Well
body, real whole food based supplements are required to main-
Eat a diet that makes you feel healthy, vibrant and full of energy all day. For some this might be a high protein diet, or a raw food diet... or a balance somewhere in between. You know you’re eating well when you feel vibrant all day and sleep well at night.
tain and support a balanced diet. When selecting supplements consider products that contain full synergistic ingredients, raw or low heat production and true nutritional values opposed to high dosed isolated or synthetic ingredients. Just as Lisa mentioned, your body knows when it is being properly nourished and expresses this by feeling healthy, vibrant and full of energy all day, and sleeping well at night. Your supplement selection should provide the same feeling of wellness. Take the REAL supplement challenge and try these recommended products.
Whole, Unprocessed Foods Eat whole, unprocessed food. This includes unprocessed meats, fats, grains, fruits and vegetables.
RAW One Men & Women • Most natural Multivitamin/Mineral formula for Women and Men • Raw, unheated blend of nutrients & live enzymes • Made with raw organic fruits/vegetables • Maximum cellular utilization
Foods High in Vitamins Consume foods that are high in vitality every day; like raw fruit and vegetables, raw nuts and seeds, and naturally fermented foods.
Enjoy Eating Take time to prepare and enjoy your food everyday!
be the same as your neighbour or your partner. Your healthy diet will be a unique balance of whole, unprocessed food, including healthy fats, sea salt, and natural sugars. Eat more REAL food
Kombucha • • • • • •
Revitalizes the body Improves digestion Detoxifies Maintains a healthy intestinal tract Raw Organic Acids (acetic, gluconic, succinic), Antioxidants, Enzymes, Beneficial Bacteria • Zero Calories
Vega One • • • •
A complete meal replacement Ideal daily health-optimizing supplement High in fiber, protein and essential fatty acids Filling and satisfying, helping to reduce appetite and cravings • Help ensure optimal health and increase energy and stamina
and enjoy every bite!
Blood Builder Lisa Kilgour is a Registered Holistic Nutritionist. She provides one-on-one consultations and teaches workshops in the Okanagan. To find out the underlying cause of your symptoms, or to find the diet that helps you feel your best, visit www. EatMoreRealFood.com or call 250.869.9434
• • • • • •
100% Whole Food Nutrients Naturally combats fatigue and improves energy levels Promotes healthy blood cell production and circulation Organic beet root nourishes the blood Easy to digest and non-constipating formula Tested FREE of pesticides,herbicides, gluten and soy
Don’t Kid Your Kidneys There is a great deal of evidence that links kidney disease to high blood pressure, heart disease and diabetes. Hardening of the arteries is the most frequent cause of heart disease and is the result of fat deposits building up on the arterial walls. As these deposits increase in size they can restrict access to the smaller vessels in the heart, brain, and kidneys. This restricted access can cause scarring in the kidneys. As blood pressure rises, the kidneys attempt to compensate for the increase in pressure. As the amount of scar tissue increases, the kidneys’ ability to filter waste and toxins is compromised. Eventually, scarring will lead to kidney failure and dialysis or a kidney transplant will be inevitable. Diabetes is a root cause of kidney disease in many patients and responsible for over thirty percent of the cases of kidney disease in the United States. Kidneys are responsible for filtering waste and toxins from our blood. Consistent high levels of glucose will halt the kidneys’ ability to perform their job. The glucose molecule is larger than other molecules that kidneys filter and cause damage to our body’s filtering system. With repeated exposure to glucose molecules, the filtering mechanism becomes unable to filter smaller molecules, resulting in toxic buildup in our bloodstream. Blood tests will determine the level of waste in the
bloodstream and those people with severe diabetes will likely require dialysis or a kidney transplant to rectify the damage. To care for our kidneys it is important to try to avoid synthetic over the counter drugs. Similar to our liver, these types of drugs can wreak havoc on our kidneys, causing degradation of the tissues. Instead of using aspirin or acetaminophen for joint pain, substitute glucosamine sulfate, a compound that has been clinically proven effective and poses no threat to the kidneys. Alpha Lipoic Acid helps to restore the mitochondria of our cells, which leads to healthy and functioning kidneys. Finally, it is critical to stay hydrated and drink required amounts of clean, purified water.
Try This Recommended Product
Alpha Lipoic Acid
• Natural form of alpha lipoic acid • Vital antioxidant • Supports cognitive & neurological function • Has anti-aging properties • Increases insulin sensitivity
Nature’s Fare Locations Kamloops 5 – 1350 Summit Drive 250.314.9560
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Langley 120 – 19880 Langley ByPass 778.278.1300 Penticton 104 – 2210 Main Street 250.492.7763 Vernon 104 – 3400 30th Avenue 250.260.1117 West Kelowna 104 – 3480 Carrington Road 250.707.3935 Mail Order 1.800.406.6646 www.naturesfare.com
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