Country Grocer Friends & Family Fall 2017 by Country Grocer

Country Grocerâ&#x20AC;&#x2122;s quarterly food and lifestyle magazine

FriendsFamily & Fall 2017 | Complimentary

Autumn adventures growing Green

Turkey, pumpkin and other seasonal treats

Big benefits grow from microgreens

Recipes I Community Events I Pets I Whatâ&#x20AC;&#x2122;s in Store

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Our creams, crafted with care, by

your local dairy IN BRITISH COLUMBIA, just like always.

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Join us in our salute to autumn

IN THIS ISSUE

Green ideas

Saanich grower turns innovative eye to salad greens Firefighters Cookbook_8x10_Layout 1 7/13/17 11:37 AM Page 1

Welcome to the fall edition of Friends and Family. Thanksgiving is just around the corner, the time when B.C.-grown pumpkins and gourds arrive, our bakeries are bustling with pumpkin everything and our meat department is gearing up for turkey time. Fall is also a PETER CAVIN, director, special time for country grocer Country Grocer for another reason – this October we celebrate our 33rd anniversary! We thank you for supporting our Island-owned and operated grocery stores and can’t thank you enough for your business. Look for fun promotions in-store and on our social media sites to commemorate this milestone. Fall is also time to salute the Canadian Cancer Society Cops for Cancer Tour de Rock and we can’t wait to welcome the riders to our Esquimalt store on Oct. 6 during the final leg of their journey. Best of luck to all the riders and thank you for your dedication. This is not an easy ride and we respect you immensely. Continuing the community theme, we are pleased to showcase two terrific local partners in features this issue – the Children’s Health Foundation of Vancouver Island and local farmer and entrepreneur Ty James who is making it easier than ever for Islanders to enjoy locally grown veggies. We hope you enjoy their stories as much as we do! Peter Cavin

Recipes From

Victoria’s Best Restaurants & Chefs

FIRE TO FORK

THE FIREFIGHTERS’ COOKBOOK

A Fundraiser for the BC Pr ofessional Fir efighters Association Bur n Fund

90 years strong

Children’s Health Foundation of Vancouver Island 12 Editor Jennifer Blyth, 250-480-3232 jennifer.blyth@blackpress.ca Group Publisher Penny Sakamoto psakamoto@blackpress.ca 250-480-3204 Associate Group Publisher Oliver Sommer osommer@blackpress.ca Advertising Sales Patty Doering pdoering@vicnews.com Production Janice Marshall Cara Robbins Circulation 250-480-3285

www.blackpress.ca

818 Broughton Street, Victoria, BC V8W 1E4 Friends & Family magazine is published quarterly by Country Grocer and Black Press. The points of view or opinions expressed herein are those of the authors and do not necessarily reflect the views of the publisher of Friends & Family. The contents of Friends & Family magazine are protected by copyright, including the designed advertising. Reproduction is prohibited without written consent of the publisher.

ON THE COVER

Garth Green and Kirsten Page, with son Connor, welcome fall on Vancouver Island. Photo by Cheyanne Page

Savour A taste of Mexico

> RECIPES – Page 14 Mason Jar Salad Bacon Cheddar with Lemon Chia Individual Dressing Quiches

Ricotta Gnocchi

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Friends&Family » Fall 2017 | countrygrocer.com » 3

Growing green Island farmer and visionary revolutionizes urban growing one bag at a time Jennifer Blyth Ty James’ route to farming might seem unconventional, but it provides him a unique perspective on his chosen profession. After earning a degree in political science, Ty worked for government for two years before joining the private sector with a software company.

4 » Friends&Family » Fall 2017 | countrygrocer.com

Then came farming. “I decided I wanted to be in an industry that affects people every single day,” Ty says from his half-acre West Saanich plot, growing a delicious mix of his West Coast Microgreens you’ll find in the Country Grocer produce section at Esquimalt and Royal Oak. “And I really wanted to be in a business that’s socially responsible as well. I want to sell a product I’m happy about the consumer getting. I wouldn’t serve anybody anything I wouldn’t eat myself,” he says. The bags are crafted from patented non-woven polypropylene that are chemically inert, meaning they don’t off-gas or leach chemicals into the soil. His chosen growing medium is 75 per cent organic compost and

“I really wanted to be in a business that’s socially responsible as well. I want to sell a product I’m happy about the consumer getting. I wouldn’t serve anybody anything I wouldn’t eat myself.” – Ty James

25 per cent washed sand. There’s a sustainability focus, certainly, but Ty also approaches his new vocation with an analytical eye, and with his partner, Rajan Pillay and parent company Sutra Holdings, is working to create a franchisable business selling these portable, adaptable, easy-to-use growing kits. “I think it’s a recessionproof business almost, and microgreens are the kind of thing that people consume daily.” The last two years have been about fine-tuning his system and getting the best products and systems in place, making connections in local and international agriculture circles and getting the word out. The kits include everything needed to get growing: reusable planting bags (each lasts about five years), irrigation system, a pest-proof tumbling metal composter, and full instructions. Adaptable for everything from small-scale patio gardening to agricultural applications like his own, response has been positive. Among his clients is Oak Bay’s Victoria Golf Course, whose chef harvested about 150 pounds of greens this summer. “I’m in the Oak Bay night market and the people who see the bags and the concept say this is an ingenious idea,” he says, noting people can also order the bags and varieties they want to grow – say two lettuce bags, a tomato and a basil, for example – and Ty will deliver them ready to grow. The system is also well-suited to roof-top gardening

where the roof structures will support the weight, opening numerous opportunities for increasing urban growing. And that would suit many city dwellers without access to their own plot while also increasing the Island’s food security. (Vancouver Island currently only produces enough food to support residents for just three days, Ty notes.) “I can ship you a farm in any urban setting and you can grow,” he says, strolling among his bags of salad greens, cherry tomatoes, deliciously peppery nasturtiums and hot peppers. “I’m really trying to work with government to get unused land used. There’s so much wasted space,” he says. “(Rajan) and I are trying to figure out ways to make food more accessible,” Ty says, eyeing future plans to take the business farther. “I think there’s a real trend toward vegetarian and vegan food options and I’d like to come up with my own line of food products.” Ideas include creating plant-based powders that can be used as a base for soup, for example, or a healthy ingredient for smoothies or protein bars. The process could use fruits and veggies lacking the “perfect” appearance that makes them salable at the grocery level and provide a much longer shelf life – eliminating a lot of waste and creating affordable, healthy options for people. “We’d be creating a product with waste produce from grocery stores – things I’d like to take, process and make something value-added.”

Friends&Family » Fall 2017 | countrygrocer.com » 5

Saanich Volunteer Services Society Turns 25 Thank you for helping us help our neighbours!

1992 was the year Roberta Bondar became the first Canadian woman in space. It was the year the Cold War officially ended and the first text message was sent. It was also the year Saanich Volunteer Services Society (SVSS) was founded. On this, its silver anniversary, SVSS wants to thank the volunteers, community partners and the Municipality of Saanich, for contributing so generously—then and now—toward helping SVSS to support Saanich residents in living independently, while enhancing quality of life in the area. “We want to express our sincere appreciation,” says Board Chair, Blair Matheson. “It’s thanks to you that SVSS has been able to serve the citizens of Saanich and exemplify its motto— neighbours helping neighbours. As SVSS operates with a dedicated staff of only four part-time employees, it relies heavily on volunteers and community partners. Thank you for the support you provide for people in our community who need it.” When SVSS was established, it had a volunteer team of 15 members. By 2016 that number had grown to 160,

and in that year these 160 volunteers donated 9,081 hours of their personal time to help more than 1,000 Saanich residents. They did 2,540 drives to medical and other appointments, 101 gardening jobs and made 578 companion visits, where they played card games, went for walks or reminisced with clients over cups of tea. “I had no idea Saanich Volunteers offered so many services,” observed Jill, a client who received a ride to a physiotherapy appointment when she was unable to drive. Another client, Margaret, said “I really appreciate the volunteers and couldn’t do without them.” Any Saanich resident over the age of 19 who needs assistance to live independently can request it. SVSS provides most services at no cost to clients. With 23,710 seniors living in Saanich and with the largest group of SVSS clients being between 81 and 90 years of age, the services SVSS volunteers provide help clients access the services they need, while helping to relieve some of the social isolation many seniors face. Saanich Volunteer Services works by matching people who need help with volunteers who are eager to provide it. Volunteers are interviewed, complete a criminal record check, and receive training that includes ﬁrst aid, driving for seniors, emergency preparedness, and effective communication. Volunteers then help clients get to appointments, make trips to the store or complete their income tax returns. They also help clients with gardening and minor home repairs, make reassuring phone calls and companion visits. With the growing population of seniors in Saanich, the need for SVSS’s volunteer services is increasing. If you live in Saanich and need support, or if you would like to join our team of wonderful volunteers, please call Saanich Volunteer Services Society at 250-595-8008, or email contactus@saanichvolunteers.org.

Celebrating 25 years of Neighbours helping Neighbours

Find out how you can help by contributing your time & talent or with a donation.

250-595-8008 6 » Friends&Family » Fall 2017 | countrygrocer.com

www.saanichvolunteers.org

Firefighters’ fundraising cookbook hot off the presses Firefighters

Jennifer Blyth Food and firefighters just seem to go together like ... well, dalmatians and their spots. Tapping into that tasty connection, with the help of south Island chefs, the Greater Victoria Fire Fighters Charitable Foundation has published Fire to Fork, The Firefighters Cookbook, Recipes from Victoria’s Best Restaurants and Chefs. Many readers will be familiar with the annual fundraising calendar published by the Professional Firefighters of Greater Victoria Community Foundation, but they wanted to expand their reach, explains Capt. Kraig Devlin, with Saanich Fire. The solution was pairing firefighters’ celebrated cooking skills with the local focus of south Island chefs as a fundraiser for the B.C. Professional Firefighters Association Burn Fund. The fund supports care and research in British Columbia, as well as initiatives such as a summer camp for young burn survivors and accommodation for families whose loved ones are being treated in

Page 1

A Fu nd rai Fir efi gh ser for the BC ter s As soc iat ion Pr ofe ssi on al Bu r n Fu nd

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hospital. creations. Re cip es While other jurisdicIn all, readers will Vic tor ia’s Be tions have created cookdiscover about 100 or so st Re sta ur an ts & Ch efs books with celebrity or recipes, from appetizers firefighter recipes, for to desserts, with beautiexample, the Greater ful photos by Rebecca Victoria departments Wellman, design and editwanted to highlight loing by Gary Hynes, and cal talent. taste-testing and writing TH E FI R EF IG H TE R S’ CO O K BO O “We have such a by Shelora Sheldan. K food culture here “It’s looks amazing,” when it comes to loKraig says, crediting the cally sourced prodsupport of title sponsors ucts,” Kraig says. Eat Magazine and Country That’s not to say Grocer, which will be selllocal firefighters aren’t repreing the cookbook starting sented. in September. In addition to Country A chicken and grilled pineapple burger Grocer’s Esquimalt, Royal Oak, Lake from Saanich firefighter Bonnie Fiala is a Cowichan and Chase River stores, the favourite, while a smoked salmon recipe cookbook will also be available in some firefighter Mike Grace is simple but delilocal bookshops and through the Saancious. ich, Victoria, Esquimalt and Oak Bay fire Friends & Family readers will also halls. recognize another name among the chefs With 1,000 copies printed in the – Country Grocer’s Michael Williams, first run, firefighters are hoping to raise who has contributed a number of tasty $10,000. PROD’N QUOTE:

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Friends&Family » Fall 2017 | countrygrocer.com » 7

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8 » Friends&Family » Fall 2017 |Victoria countrygrocer.com • West Shore • Sooke • Duncan

STORE PROFILE

Tyler Large, store manager, Country Grocer Bowen Road.

Building community at Bowen Road Jennifer Blyth Tasty things are happening at Country Grocer’s Bowen Road store, much to the delight of customers! Building on the store’s reputation as the local choice for all your grocery needs, many of the most recent additions are designed to serve those looking for lunch on the go or a tasty, easy option for dinner at home. At 45,000-square-feet, the award-winning, state-of-theart, north Nanaimo store is the newest store in the Country Grocer family, and offers the space to try new things ... test-runs that often find their way into all seven Island stores. “The sushi program is up and running in all our stores and the cut fruit program is really well-received – it’s such an easy grab-and-go,” says Tyler Large, Bowen Road manager. Unique to the Bowen Road store is the hot buffet and salad bar. “The customers are saying very positive things.” While the Island-grown company has been expanding its offerings, the community focus it was built on remains at the forefront. “Our whole company is so focused on community in-

volvement and giving back as much as we can,” Tyler notes. “Every weekend we have one or two hotdog sales outside.” Both Nanaimo stores also support local sports, including the Nanaimo Clippers Junior A team, in addition to schools and community groups, Tyler says, commending the enthusiastic efforts of team members Karen Maestrello and Janice Anderson for welcoming the local community to the store. “They do a phenomenal job organizing everything and each year we have more.” Also on-site is a boardroom, available to use free for community groups, he adds. Close to 130 full- and part-time team members at Bowen Road are committed to the Country Grocer philosophy that “you’ll feel like family,” notes Tyler, one of the second generation of Country Grocer’s leadership team. “In our store we hear every day that our customer service is second to none.” It’s no surprise that the Nanaimo store welcomes customers from throughout the central Island. In fact, “one couple comes from Port Alberni every Sunday,” Tyler says. When not in the store, you’ll find Tyler and his wife, Taylor, out exploring “anything and everything outdoors” and of course, “anything family,” he says.

Friends&Family » Fall 2017 | countrygrocer.com » 9

Indulgences Seafood thank-you

Looking for the perfect hostess gift this holiday season? Visit the Country Grocer seafood counter for beautifully packaged West Coast wild sockeye salmon in a cedar box. Choose from 4, 8 or 16-ounce boxes.

Sweet stuff!

Just in time for cold season, visit Country Grocer’s nutrition aisle for Wedderspoon’s Manuka honey products. Harvested from sustainable resources in New Zealand, the non-GMO-verified honey has been recognized for its wellness properties. Try the honey as a natural sweetener in tea this fall or pick up the soothing drops.

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WHAT’S IN STORE Sensational salami snacks

All natural and air dried, with no MSG, Port Moody’s Pleasantside salami jerky tempts tastebuds in four deliciously addicting flavours – Red Wine Chipolte, Chilli Fennel, Garlic and Pepper, and California Fig.

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Friends&Family » Fall 2017 | countrygrocer.com » 11

Erin Mazzoni, a physiotherapist at the Queen Alexandra Centre for Children’s Health, with daughter Sophia and son Cohen, who has been enrolled in QA services since his birth. Supporting other Island children, Sophia and Cohen have donated their birthday money to the Foundation since 2011!

Island champions of children’s health Supporting Vancouver Island Children for 90 years Jennifer Blyth Celebrating nine decades serving local families, the Children’s Health Foundation of Vancouver Island is the “champion of health for every Island family.” “For 90 years, we’ve been helping every Island kid meet their full potential,” says Veronica Carroll, foundation CEO. What that looks like has evolved since the foundation’s founding as the Queen Alexandra Solarium in Mill Bay in 1927, and “what we’re really focusing on this year is early intervention, especially as it relates to mental health,” Carroll says. Over time, the organization became the Queen Alexandra Foundation for Children and today, as the Children’s Health Foundation of Vancouver Island, it works to provide children with disabilities and health challenges with the same opportu-

12 » Friends&Family » Fall 2017 | countrygrocer.com

nities and life chances as other children. Physical spaces include the Queen Alexandra Centre for Children’s Health in Saanich, Jeneece Place, for families whose children are receiving medical treatment in Victoria, and the Sooke and West Shore Child, Youth and Family centres. More often today, though, the foundation invests in effective programs delivered by community organizations, researching best practices, supporting innovation and collaboration, and building partnerships to address emerging issues. Among the initiatives in the works is a mental health hub in downtown Victoria as well as additional projects spanning Vancouver Island and Gulf Islands. The hub will bring together a number of different services under one roof – a one-stop shop providing early intervention resources. “We’re really trying to blaze a trail when it comes to accessing services,” Carroll says.

The numbers certainly point to the need. According to statistics, one in five Island children need help with mental health or substance use, yet only 20 per cent have access help, Carroll notes. Another sobering statistic: three times as many Canadian youth die from suicide as from cancer. Currently, the foundation’s 14-bed Ledger House is the only Island facility for youth experiencing serious mental health concerns, and has a lengthy waitlist. The only other options are a general pediatric ward or an adult mental health ward, neither of which is a good option. “The foundation is really focussed on early intervention at the first sign of kids experiencing mental health or substance use issues.” Another major funding focus this year in the Duncan area is a family resource consultant, a “navigator position to help parents access healthcare services and funding support when they don’t know where to turn,” Carroll explains. In the Cowichan and Comox valleys, the foundation also funds therapeutic riding programs as a way to help children and youth experiencing mental illness.

Angelia Matheson with son Logan, who was born premature in Nanaimo. Angelia stayed at Jeneece Place while Logan was in the Victoria General Hospital and she continues to donate to both Jeneece Place and Nanaimo’s Neonatal ICU as a result of her experience.

How you can help Island children Recognizing that donors like to give in a variety of ways, the Children’s Health Foundation of Vancouver Island emphasizes that every gift is important and valued. Options include: • Make a one-time gift • Join our monthly giving program, Hugs for Kids

• Make a gift of securities (and eliminate capital gains tax) • Make a gift in your will • Make a gift in honour or memory of a loved one • Find out about corporate giving • Host a fundraising event • Join our Kids Care Program Learn more: childrenshealthvi.org

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Friends&Family » Fall 2017 | countrygrocer.com » 13

Gregg Eligh photos

RECIPES from Chef Michael

Mason Jar Salad with Lemon Chia Dressing

Bacon Cheddar Individual Quiches

Servings: 200 ml dressing Preparation Time: 20 minutes Cooking Time: 10 minutes

Servings: 3 Preparation Time: 20 minutes Cooking Time: 20 minutes

This is a fun way to bring lunch on the go and you can really tantalize your taste buds looking at the mason jar while you wait for lunch. The dressing is a lovely and nutritious option that you can use as a goto dressing again and again.

These delicious muffin cup quiches are a great option for a quick breakfast or snack. You can bake them off and then enjoy them over the coming days either reheated or cold. I like them both ways.

Ingredients: For the dressing: Zest and juice of ½ a lemon 2 cloves garlic 2 Tbsp chia seeds 3 walnuts ½ cup basil leaves ½ teaspoon salt ½ to ¾ cup of extra virgin olive oil Spinach Tomato, diced Quinoa Orange peppers, diced Sausage, roasted and sliced Method: 1. Add the lemon zest, juice, garlic, chia seeds, walnuts, basil and salt to a blender. Turn the blender on and puree the ingredients and then slowly add the olive oil until you get your desired dressing consistency. 2. If you have made the dressing ahead of time and are using it from the fridge, it may need to be warmed a touch before you can add it to your salad. Five seconds in the microwave should do the trick. 3. Layer your salad ingredients in a large mason jar, alternating colours for the best presentation. 4. Once it’s lunch time, go ahead and add your dressing and then either stir to incorporate or put the lid back on and shake your salad until the dressing is evenly distributed. Variations: Swap the sausage with diced chicken, sliced steak, chickpeas or whatever your favourite protein choice is.

Ingredients: 4 slices Tannadice farms bacon 2 cloves garlic, minced 6 eggs ¼ cup coconut milk ½ teaspoon sea salt ¼ teaspoon fresh ground pepper ½ cup broccoli, chopped small and steamed ¼ cup Balderson double smoked cheddar, shredded Method: 1. Preheat the oven to 350˚ F and line a muffin pan with 9 muffin cups. 2. Slice the bacon into little strips and fry them in a pan until crispy, stirring occasionally. Drain off the excess fat to help make them crispy. 3. Add the garlic towards the end of browning and sauté, stirring regularly. In the meantime, while the bacon is cooking, whisk together the eggs with the coconut milk, salt and pepper in a mixing bowl. 4. Once the eggs and coconut milk are completely incorporated, stir in the broccoli as well as the cooked bacon and garlic (once it is finished). 5. Now it’s time to fill the muffin cups. Ladle the mixture evenly between the 9 cups, giving a quick stir before each scoop to ensure even distribution. 10. Top each quiche with a sprinkle of cheese and then bake in the preheated oven for 20 minutes. Enjoy immediately or cool and store in the fridge for up to 4 days. Variations: Mix up the ingredients and you can make so many variations. It’s good to roast or sauté veggies like peppers, onions and mushrooms before adding them to the quiche mix to remove some of the water content.

14 » Friends&Family » Fall 2017 | countrygrocer.com

Ricotta Gnocchi Servings: 8 Preparation Time: 20 minutes Cooking Time: 5 minutes This beautiful and simple recipe is a fiveingredient wonder. It’s fun and easy to make, stores in the freezer and cooks from frozen beautifully. You can serve it simply in a tomato or a garlic butter sauce…just don’t forget the Parmesan! Ingredients: 400ml tub of Paradise Island ricotta cheese 2 eggs ½ teaspoon sea salt Pinch of fresh ground pepper ~ 2 cups flour Tomato Sauce and Parmesan cheese Method: 1. Combine the ricotta, eggs, salt and pepper in a mixing bowl and stir to combine. 2. Now add about 1½ cups of flour and stir until just combined. Do not over-mix. 3. Take about ½ cup of the mixture and try to roll it out on a floured surface. If it can be rolled without sticking, you are good to go. If it‘s too sticky, add the portion from the counter back to the mixing bowl and add a little more flour until you can roll it out without sticking. 4. Once your mixture is set, roll it out into four, ¾-inch cylinders. Cut each cylinder into ¾-inch pieces and then transfer onto a floured baking sheet. At this point you can freeze them to be cooked another day or cook them right away. If you are freezing, place the baking sheet directly into the freezer. 5. Cooking them from fresh only takes about three minutes in a pot of simmering water … they’re done once they start floating. If you’re cooking from frozen give them about 90 seconds longer after they start floating. Using a slotted spoon, remove them from the water, drain and then place directly into a frying pan with warm tomato sauce. Finish with parmesan cheese and a touch of fresh basil if desired. Variations: Try mixing the ricotta with a mixture of white and whole wheat flour.

Chef Michael Williams

Hangry no more Not too long ago I made a drastic shift hours everyday and consume all my daily in the way I eat and it has changed my life. calories within the eight hours that remain. You see, I used to be a bit of a Jekyll and So, I usually skip ‘breakfast’ and fast until Hyde … one of those hangry monsters in about noon each day, then I have a big lunch your life that you love to hate. When hangry (which is my break-fast). I have another took over, look out – if you gave me the large meal at about 5 p.m. and then on exercise days I would have a third large meal at wrong look, said something the wrong way about 8 p.m. or just a very light snack on off or even sniffed too loud, the rage would days. Sixteen hours of fasting later I am back build inside me, and all because I was sugar at noon to start the process all over again. crashing. You see, I have a condition called Since making this switch and getting through reactive hypoglycemia and without getting the transition period, hangry is a mood I into the why’s and how’s, just know that virtually never need to experience and it if I do not take care of what I eat, I end up feeling short, frustrated and generally crappy really is amazing. If this sounds intriguing then I recommend you read the free e-book until I eat some food and restore my blood co-authored by sugar levels. So, for the last Dr. John Berardi five years since I learned about my condition, I have been “Since making this switch ... at this link precisionnutrition. careful to eat smaller meals hangry is a mood I virtually com/intermittentevery couple of hours while never need to experience fasting. There’s avoiding processed foods and tonnes of great especially high-carb meals. and it really is amazing.” info on how it The trouble was, if I went works, including different strategies to make an hour too long or indulged in a Chinese food buffet, which in my world is inevitable, intermittent fasting work for you. The biggest challenge for me in switching it would be ‘T-minus and counting’ until I to 16:8 intermittent fasting diet was the first was crashing again and the veritable ‘do not week. More specifically, I found it severely disturb’ sign was hanging from my neck. difficult waiting until noon to eat my first This all changed about eight months ago meal when I was used to eating at after an enlightening conversation with 7 a.m. everyday. That last few hours from a colleague of mine who happens to be a 10 a.m. to noon were the most challenging world-class doctor of nutrition and exercise. Dr. John Berardi suggested I stop chasing the and I found that I would get increasingly carbs and employ a 16:8 intermittent fasting anxious and agitated. It was like I was that hangry Joe Pesci but without the friend who diet. What this means is that I fast for 16

had a Snickers bar to come to the rescue. Once I could finally eat, it was best to just stay out of my way while I was in the kitchen because I was ravenous! But after that lovely large, tasty meal I was good to go and by the next meal I was only just starting to get hungry. Now, since I am used to my new routine, my blood sugars stay very stable and food is one less factor in my life that effects my mood. The only thing that got me through and still gets me through the mornings is my greens supplement, by the way. I have a pop top lid on a mason shaker jar filled with a serving of North Coast Naturals Daily Greens on ice. I love sipping on that slowly every morning and if I forget it, I get sad. Between my greens drink and a couple cups of tea, I really don’t miss eating in the morning anymore and the best part is Mr. Hyde has taken a hike and never comes back to visit. Please note that I am in no way a doctor and before making changes to your diet you should consult your family physician.

Since 1917

Featuring HUGE SELECTION INCLUDING HEINTZMAN PIANOS Rentals I Sales I Restoration I Tuning New & Vintage I Keyboards I Pianos

2328 Government Street 250-384-3935

Friends&Family » Fall 2017 | countrygrocer.com » 15

Celebrating

33 years on Vancouver Island!

Celebrating three decades on Vancouver Island and Salt Spring Island, family-owned and operated Country Grocer has earned a reputation as a truly local company with a deep commitment to our local communities and to the Island’s farmers, growers and producers.

Quite simply, Islanders know Islanders. Thank you to our customers, suppliers, and team members for your support over the past 33 years. Here’s to the next 33!

1984? So, what else happened in

We were curious too!

Here are some highlights: COST OF LIVING: Average Income: $15,903/ Year Milk: .98¢/ Litre Eggs: $1.37/ Dozen Canned Tomatoes: $1.30 Gas: .39.9¢/ Litre BIRTHS: Prince Harry was born.

SPORTS: Summer Olympic Games held in L.A. - Ex-Soviet Union boycotts. Canada: Is 6th place in Gold medals won, & 4th place in total medals won. World Championship Bathtub Race in Nanaimo: Steve Fagan & Sister Tracey finish 1st place Edmonton Oilers win Stanley Cup

TOP 3 MOVIES: 1. Ghostbusters 2. The Karate Kid 3. The Neverending Story

TOP 3 BILLBOARD HITS: 1. When Doves Cry- Prince 2. What’s love got to do with it- Tina Turner 3. Say Say Say- Paul McCartney & Micheal Jackson

TOP 3 TV SERIES RELEASED: 1. Murder, She Wrote 2. The Cosby Show 3. Night Court

PRODUCTS: The first Apple Macintosh goes on sale. Teenage Mutant Ninja Turtle Comic Book released Trivial Pursuit: 20 million games were sold The Makeup Art Cosmetics (MAC) brand was born

7 great Island-owned & operated locations, open 7 days a week. You’ll feel like family. www.countrygrocer.com

Nutrition Notes with Penelope Griggs

Simple solution to back-to-school breakfast rush Back to school is a busy time! When the pace picks up in September, ensuring that everyone gets adequate nutrition, especially at breakfast, can be challenging. We all benefit when we give our bodies and brains what they need for optimal functioning, and starting off on this best foot sets the tone for the rest of the day. The tastiest shortcut to this breakfast benefit I have found is overnight oats. There are endless variations, but the basic recipe is so simple that no matter how rushed or nutritionally challenged one may be, overnight oats can be an excellent solution to the dual dilemma of morning madness and breakfast boredom. Prepared the night before, this delicious and nutritious meal is ready to be consumed cold or warmed up, at home or on the go. My favourite recipe involves no cooking or warming, but the oats can be cooked slightly in preparation and warmed before consuming if that is preferred. The following recipe provides a serving for one and can be multiplied for more mouths, or more mornings. Sealed and refrigerated, overnight

oats are also good for up to five days, making weekday breakfasts a cinch with a little Sunday planning and preparation. Ingredients 1/3 cup Only Oats (gluten free) 1 Tbsp chia seed 1/3 cup of full-fat Greek yogurt 1/3 cup of unsweetened coconut milk 1/2 teaspoon pure vanilla extract 1/4 cup of chopped pitted dates Method: Combine all ingredients in a bowl and mix well, then spoon into a container with a tight-fitting lid. Seal and refrigerate overnight. Sometimes I use maple syrup when I have no dates, and ground flaxseed when I’m out of chia. Sometimes I soak almonds separately overnight, and add them in after a rinse for extra protein and fat. The recipe above provides approximately 540 calories, 20 grams of protein, 14 grams of fibre and a 24 gram dose of heathy fats that our brains crave first thing in the morning. A great source of calcium and iron, overnight oats are the perfect vehicle

for delivering extras such as whey or plant-based powders, essential fatty acids like fish and flax oils and fibre supplements for those needing these nutritional boosts. To make your overnight oats vegan, use plant-based milk/yogurt, and stevia, fruit or maple syrup for sweetener. To make it with less sugars, replace the dried fruit with 1/2 a banana or use stevia only. If you need to be gluten-free, ensure you get Only Oats that are processed in a glutenfree facility and uncontaminated by other grains. So simple, convenient, delicious and nutritious... enjoy! Penelope Griggs works in the nutrition department at Country Grocer’s Cobble Hill store.

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Friends&Family » Fall 2017 | countrygrocer.com » 17

West Bay Mechanical

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Visit our showroom located at: 101-1740 Island Highway www.westbaymechanical.com 18 » Friends&Family » Fall 2017 | countrygrocer.com

Available 24/7! Just call

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Island free-run turkey for your table Hoping for a fresh, natural, free-run turkey for your Thanksgiving dinner?

Loving the leftovers For many, one of the best parts of turkey dinner is not the dinner itself, but the opportunity for some deliciously creative leftovers. Whether it’s the ultimate turkey sandwich – bring on the stuffing and cranberries! – or your unique take on turkey pot pie, loving your turkey leftovers begins with safe storage. First, refrigerate or freeze all poultry leftovers within two hours to minimize the chance of bacteria growing, advises Health Canada. Divide leftovers separately into shallow containers so they cool quickly. Refrigerate once steaming

Country Grocer is pleased to work with Victorian Acres Farm, a family-run handson farm in the Comox Valley.

stops and leave the lid off or wrap loosely until the food is cooled to refrigerator temperature. Cut and debone the meat from large cooked birds and make sure cooked foods don’t come into contact with any food that hasn’t been cooked. Avoid overstocking the refrigerator, so cool air can circulate effectively. Use refrigerated leftovers as soon as possible, ideally within two to four days. When reheating food, ensure it’s cooked to a temperature of 74°C (165°F), and in general, you shouldn’t reheat the same leftovers more than once.

In addition to ranged grassfed and finished beef, they also raise natural freerun turkeys and chickens. The turkeys will be available in store, but to be sure you get yours, reserve at your Country Grocer.

Halloween happenings With the leaves falling and corn mazes carved from full fields, Halloween can’t be far behind. How will you scare up a little fun? • In Esquimalt, head to the Archie Browning Sports Centre, beside Esquimalt Country Grocer, for the annual Halloween bonfire hosted by the Esquimalt Lions from 6 to 9 p.m. All ages enjoy the warmth from the flames of a huge bonfire while sipping a nice warm cup of hot chocolate – reusable cups encouraged. All food and drink sales are by donation with proceeds supporting community programs. • South Cowichan Valley families have

made a tradition of celebrating at the Halloween bonfire at Country Grocer’s Cobble Hill store Oct. 31. Swing by for treats, refreshments and a big bonfire in the store parking lot. • At the Youbou Hall, check out the all-ages Halloween Haunted House Oct. 31 at 5:30 p.m. Costume judging is at 7 p.m. and fireworks follow. Free admission. • Nanaimo Recreation has a few fun activities planned to get families in the spirit. Saturday, Oct. 21 brings the Halloween Dive-In Movie from 3 to 5 p.m. at the Nanaimo Aquatic Centre, followed by the

Starlight Skate at the Nanaimo Ice Centre from 7 to 9 p.m. On Friday, Oct. 27, head to the Beban Pool for Halloween Howl from 4 to 7 p.m. • On Salt Spring? Ganges will be the spooky centre of Halloween celebrations.

Friends&Family » Fall 2017 | countrygrocer.com » 19

Certified Organic Coffee

BLACK BURGUNDY - PANTONE 188 RED - PANTONE 186

1.25

DARK GREEN - PANTONE 342 LIGHT GREEN - PANTONE 356 GOLD - 457

LOGO TO MAINTAIN 1.25 X 2 RATIO

IVORY - 0c 1m 10y 0k

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From Our Trees to Your Table

Sweeten it up worry-free, with our pure maple syrup

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20 » Friends&Family » Fall 2017 | countrygrocer.com

100% Pure Maple Syrup. Classic Products

FRA

By the Numbers

1946

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S A L E ! SALE!

SALSEA! LE! S E M A R DIAMFOND ARE EC

Years Victoria’s Festival of Trees has supported BC Children’s Hospital. Source: bcchf.ca

S E M A FR

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551 Number of Canadian turkey farmers. Source: turkeyfarmers ofcanada.ca

1320 Douglas St., Victoria 250.380-6919

S U M MER S U M M E R SUMMER

welcomes new and old customers to our

Year cranberries were first cultivated in B.C. Source: bccranberries.com

SSUAMLMEER!

& Operated

ASK ABOUT MONTHLY LENS SPECIALS ND SPECIALS 1320 Douglas St., Victoria ASK ABOUT MONTHLY LENS DIAMO DIAMOND EYECARE AL D IC N O PT O SPECIALS 250.380-6919 ASK ABOUT MONTHLY DIAM LENS erated OPTICAL DIAMOND callyEOwned & Op LoAR EC EY PTICAL ONDOPTICAL OD M IA DIAMON D VICTORIA DIAMOND EYECARE EYECARE MOND ICAL 1320 Douglas St., Victoria OPTICAL OPT DIA OPTICAL ARE Owned & OpVICTORIA EC 250.380-6919 EY Douglas St., Victoria AL D IC N Locally Derated St., Victoria 1320 ONDouglas DIAMO OPT ARE M1320 IA D VICTORIA E 250.380-6919 ted EC 250.380-6919 era AR ted EY Op EC & d & Opera EY ne ned Ow AL Ow ly IC ally cal Lo AL Loc IAMO1320 St., Victoria OPT ND PTIC ODouglas D E 250.380-6919 Operated EYECAR Owned Locally PTICAL OD MO&N DIA E AR EC EY OPTICAL

MOAOLPTICEYECARE ECARE DIA ICseedsEinYT EY T AARLE P OL Typical number of O a EIC C P A IC T P O pumpkin. Roasted, they’re a yummy snack! Source: bcfarmfresh.com

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1931 Year Canada’s Remembrance Day was officially proclaimed as Nov. 11. Previously it was the Monday of the Nov. 11 week. Source: warmuseum.ca

www.shannonoaks.com Baptist Housing

Enhancing Seniors Living - Since 1964

Oak Bay (Victoria)

250-595-6257

Friends&Family » Fall 2017 | countrygrocer.com » 21

Helping people attain optimum health. Who shops at Triangle? People who want to transform their health

Patented Insoles

Earthing Mat

Products Mar14_Layout 1 2/17/14 1:30 PM Page 1

Triangle Healing Products June13_Layout 1 5/18/13 12:08 PM Page 1

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tructured water is the ultimate health food. Diane Regan, owner of Triangle Healing Products, compares it to water that is tumbling down a waterfall— if you can capture a glass and drink it, you feel invigorated. “Our tap water is dead. It sits in a holding tank and is then forced through old iane Regan, owner of Triangle Healing Products, researches alternative healthpipes in order to get into our homes. Structured water is the most impressive thing and then she markets cutting-edge products to help people attain optimumI have found, after four decades in the business,” says Diane. health. The Swiss-made IQAir HealthPro Plus is one such product. Natural Action Water units are easy to use in your shower, under your sink, in IQAir has received more #1 product reviews than any other air purifier on the your garden or at your house’s water main inlet. The most popular is the handmarket. It is endorsed by the American Lung Association, trusted by hospitals (the held portable unit. Simply pour your water into the unit, where it tumbles through only one powerful enough to be used in the SARS outbreak), clinically proven as effective for allergic asthma and is 100 percent ozone-free. The filters are not cleaned—theygeometrically-designed balls, becoming structured along the way, mimicking the are replaced. Diane says, “So many air cleaners make a lot of noise and they justway water moves in a waterfall. The water itself is the only thing that moves— 24 HOUR moveREPLY the air. ThisREQUESTED one really cleans the air.” She gets emails from customers whothere are no mechanical parts and tell her that someone in the family is breathing better for the first time. Triangle Healing Products April13_Layout 1 3/18/13 1:57 PM nothing to replace. SE CHECK CAREFULLY, Diane reminds us thatINCLUDING both air and water quality play vital roles in our every 10/16/13 4:09 PM Page 1 When water is “structured” in this day well-being. For a simple and effective means of achieving balanced water, the CONTACT INFORMATION. Kenrico Forever Alkaline Water Stick Purifier is a “magic wand that lasts forever.”way, all its “negative memories” are ADVERTISEMENT erased, allowing it to return to its natural Place this stick into your water bottle, Focus presents: Triangle Healing thermos or water pitcher in the fridge, state of perfect balance. Anything unsupIMPORTANT: IMMEDIATE ATTENTION and it will transform regular water into Bellicon Rebounder: healthy, safe and portive to TE ATTENTION fun! life (such as chloramine) becomes alkaline water. benign, its harmful effects neutralized, Triangle also offers Natural Action all beneficial mineral activity is philosophy at Triangle Healing Products is: You will never and regret buying Water units, which will transformhetap Bellicon and more easily absorbed. quality. Hand assembled and individually tested, the German-made enhanced water into energized pH-balanced Rebounder is an example of that quality. Positive water. This maintenance-freeSowater much more than the mini trampoline it appears to be, the Bellicon Rebounder effects are numerous. Structured is the result of extensive research by an engineer, a metallurgist, lymphologists, structuring system works without chemwater prevents and removes corrosion and kinesiologists. Together they created a rebounder that not only gives very icals, filters, salts, electricity or magnets. of pipes; effective lymphatic drainage, but also generates a profoundly life-giving electro improves crop and garden You will find that you use less soapfield when used. Simply stated, users find that the up and down movemagnetic growth; coffee tastes better; cut flowers ment—more when washing; that coffee and juices like toe raises than jumping—will trigger every cell in the body into last longer; life-producing Healing pets and livestock are healthier; taste better; flowers last longer; and mode, effectively opening up the lymphatic system. Triangle 24 HOUR REPLY REQUESTED Products owner Diane Regan confirms, “It is one of the healthiest and safest and fish tanks are cleaner. People find UESTED pets and fish tanks are healthier. things one can do.” PLEASE CHECK CAREFULLY, INCLUDING Part of maintaining optimumAvailable health in five different weight that they drink more water yet make CONTACT INFORMATION. Y, INCLUDING classes, up to 440 pounds, the rejufewer trips to the bathroom.This is because ATION. is finding a way to detoxify and Bellicon Rebounder also comes venate in order to deal with every day structured water is properly absorbed by with folding or screw-in legs to stresses in life. allow you to easily roll it away the cells within your body, making it a “People don’t do enoughbetween today to uses. A stabilizing support truly effective hydrator. Athletes love it. barDiane. is available for those with create a good sweat,” states balance issues, and an accompaDiane invites you to visit Triangle Radiant Health Saunas are a new genernying workout DVD will get you ation of infrared saunas, designed to invites you to come Healing Health to taste a glass of struc- Top: Kenrico Ion Shower Head started. Diane help you detox; relieve chronic to thepain store andClockwise try one out. from top: Kenrico Water Stick; tured water, while you check out the Bottom: (r) Portable Natural Action there, check out Sauna; IQ Air purifier Health conditions; lose weight; andWhile relax,you areRadiant large leafy plant whose sparse branches Water unit; (l) Kenrico Water Purifier the Urban Cultivator. “People who without exposing you to excess eleclike having their own garden tromagnetic radiation. If your only experience withthose a sauna is at the gym, you areand thick rubbery leaves have been indoors year round, and wholists like fresh greens, are fans in for a pleasant surprise. Diane the differences in aofRadiant Health Sauna: “Thedramatically transformed to plentiful branches covered with dark green soft the Urbanand Cultivator,” Diane. air is cooler, you can stay in longer, you cansays even read a book.” leaves. Plants, notes Diane, are immune to the placebo effect! And with the option of either a If you don’t have the spacebuilt-in for a model sauna,that consider an Amethyst Bio-Mat to achieve On the topic of water, Triangle also offers the Kenrico Ion Shower Head, a fully will fit under Radiant Health Sauna the same therapeutic benefits. produces high quality yourItcounter in a dishwasher size infrared rays by means of transparent showerhead filled with natural quartz, citrines crystals and rare are 638 muscles the human body slot or a standalone modelbought that There super fiberCarbonFlow™ and natural amethyst. One woman a Bio-Mat with aingift With latest rebounder hot spring minerals. This unique showerhead promises to refresh, is heating, available withthe a variety of coun- and bouncing on a Bellicon® certificate she had received from work colleagues. When she reported her first goodJapanese engages all of them. tertops, you will be able to grow far-infrared technology from Japan at in and bought some?” Dianereinvigorate and revitalize as it soothes away stress, stimulates blood circulanight’s sleep in years, Diane high says,quality “Guess whoand came herbs microa price lower than most competitors. tion and even treats certain disease symptoms—all with a lifetime warranty. says simply, “The Bio Mat sells itself.” Come in to Triangle for ayou complementary greens year round in your own kitchen. And, are in control—no pesticides, Everything you could want in a juicer and with CarbonFlow™ no chemicals no waste. session one of their treatment rooms.and Kenrico also makes the Forever Alkaline Water Stick Purifier often referred to more. It can handle wheatgrass, pasta and ared technology from inLow monthly payments OAC If you are looking for a smaller investment, consider the Freshlife 3000 to grow without destructive heat. Watch for the Bellicon Rebounder and the Urban Cultivator to be featured inas “Asystem an most competitors. Magic Wand that lasts for a lifetime.” Not only does it transform regular baby foods...all fresh sprouts on demand. This easy to use model has an automatic watering Triangle Healing Products ments OAC upcoming issues. and will fit into a corner of your kitchen. water into alkaline water; it also adds magnesium and purifies water by reducing 770 Spruce Avenue g Products Your fresh sprouts or greens can be used to make fresh juice from your new www.trianglehealing.com • 250-370-1818 • 250-370-1818 bacteria Slowstar Slow Juicer and Mincer, another quality product available at Triangle.and other contaminants. The mini cylinder can be used with your water Triangle Simple toHealing use and with aProducts small footprint on your counter, the Slowstar rapidly cuts bottle, thermos and other containers. It too comes with a lifetime warranty. www.trianglehealing.com and juices your produce into a high yield of juice with a reduced amount of 770 Spruce Avenue, Victoria, BC Spring you like sorbets, nut butters or pâté, or you like to experiment with sauces, is a fantastic time to cleanse and renew your body. Come to Triangle Healing 770 Spruce Avenuepulp. • If250-370-1818 250-370-1818 • you www.trianglehealingproducts.com will love the mincing attachment of the Slowstar. “You can not only make Products and find out more about how water is a vital part of your healthful journey. Triangle Healing Products, its owner, its employees do notare provide treatment. things that freshmedical all theadvice time,orbut what They you provide make isinformation better forand you and tastes

Helping people attain optimum health

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New Designer Series Blender

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Tips to prepare for your 10K experience

n Victoria, April means training for many. This year will mark the 24th year that Victoria’s running enthusiasts have taken to the streets in what has become one of the most popular running weekends in North America. The TC 10K and Thrifty Foods Family Fun Run will be held on April 28th this year with an expected 12,000 people taking part. Whether you’re a runner, or a walker—and whether you’re competing or not— taking good care of your body so it will perform how and when you want it to is essential. “Hydrate, suit-up, warm-up, challenge yourself–but don’t over-do it, warmdown, and then pamper,” advises Regan. Triangle can help every step of the way. “Pure, dynamically-enhanced structured water hydrates faster and more effiThe new Designer Series Blendtec Blender makes ciently than tap water alone, and is ice so much better for yousmoothies, then high-fructose bread dough, cream, soups, fresh corn syrup laced sports drinks,” saysmore. Regan. 10-year warranty; easy to clean. juice and Triangle carries water purification Triangle Healing Products systems for the home, the tap, or even 770 Spruce Avenue single water bottles. They also carry www.trianglehealing.com • 250-370-1818 a wide range of water supplements such as the healing Double Helix Water or ASEA, a life-changing heath aid that provides superior support to athletes.And coming soon is the Kenrico Alkaline Water Stick Purifier with a lifetime guarantee. Getting your feet into shape is essential for any kind of exercise. With Barefoot Science, you can correct the issues like plantar fasciitis, fallen arches, and bunions—instead of attempting to simply comfort damaged feet. And you can do it for a fraction of the cost of expensive orthotics or specialized running shoes. Barefoot Science’s patented insoles actually Teeter Hang-Ups Inversion Table heal and strengthen feet so that pain is permanently eliminated. This one you know: Take care of your back. “So many people are suffering needlessly from back pain and taking painkillers just to walk, never mind run,” says Regan. “There’s a better way—a Teeter Hang-Ups Inversion Table. In just a few minutes on the table, the body decompresses, naturally using your body weight and gravity so soft tissue in the joints can hydrate and decompress.”You’ll quickly understand why people rely on this ancient therapy to relieve back pain, stress and improve their quality of life. And finally: Pamper yourself every night—not just race night—with an exceptionally comfortable and supportive mattress. Triangle’s latex mattresses are all-natural, so contain no harmful gasses or compounds, and they balance support and comfort like no other product on the market—and they are guaranteed for 25 years not to hammock. You really have to experience these amazing products to fully appreciate them. Stop into Triangle and try out the Teeter Hang-Ups Inversion Table and have a lay down on a latex mattress. You won’t believe how comfy and relaxing getting into shape can be! Happy running!

Teeter Hang Ups

250.370.1818 l 1.888.370.1818 l 770 Spruce Avenue, Victoria l www.trianglehealing.com

Triangle Healing offers an amazing range of well-researched products that enhance well-being!

products that you may choose after evaluating your health consultation with health professionals of your choosing. better, so youneeds can and getinexcited about getting optimum health,” reports Diane. Drop

Triangle Healing Products

22 » Friends&Family » Fall 2017770| countrygrocer.com Spruce Avenue, Victoria, BC in for a demo and see for yourself. Full spectrum lamps and titanium cookware will be featured next month.

Triangle Healing Products 250-370-1818 • www.trianglehealingproducts.com 770 Spruce Avenue, Victoria, BC Triangle Healing Products, its owner, its employees do not provide medical advice or treatment. They provide information and 250-370-1818 • www.trianglehealingproducts.com

products that Triangle Healing Products, its owner, its employees do not provide medical advice or treatment. They provide information andyou may choose after evaluating your health needs and in consultation with health professionals of your choosing. products that you may choose after evaluating your health needs and in consultation with health professionals of your choosing.

Triangle Healing Products 770 Spruce Avenue, Victoria, BC 250-370-1818 • www.trianglehealingproducts.com Triangle Healing Products, its owner, its employees do not provide medical advice or treatment. They provide information and products that you may choose after evaluating your health needs and in consultation with health professionals of your choosing.

ummer is here and while the Island about the season that is not. We k off our shoes, we’ll be more active The sunshine is an amazing elixir, bu way to protect your eyes from the sun’s and definition than Eagle Eye High Perfor nology began at NASA’s Jet Propulsion L solar radiation is serious business. Eag approved by the Space Foundation. Trian for men, women, and children. We’re discovering that essential to ac is having a regular connection to the Earth with the Earth's surface, electrons rising from its soil enter our bodies and counteract free radicals and inflammation. And while summer is the best time to kick-off those shoes and get your toes in the sand, we can’t always do that— but the right footwear can. Juil footwear uses copper conductors from the outsole through the foot bed to connect you directly to the Earth, and it does it with style. Triangle carries a wide range of Juil styles for both men and woman. Staying active throughout the summer requires pacing yourself and listening to your body. The summer may seem endless in June, but it gets short fast if you injure yourself.Warming up before your work-out or run is essential.Two great options for your warm-up (and work-out) are the Bellicon Rebounder and the popular Acu Hoop weighted hula hoop. Both add fun to your routine while getting you started at a reasonable pace. If you have overdone it, Phiten Titanium body supports work with your body’s energy system to alleviate discomfort, heal quickly, and relieve fatigue—in a 100 percent non-medicated way. Triangle Healing carries a full line of Phiten products includ body supports and joint supports. Optimum health requires good hydra is with structured water. Structured wate Natural Action Water has created a sys all the benefits that nature’s structure release of and the absorption of vitami tants and chemicals. Protect your eyes, keep fit, and hydra hope will be a great summer ahead.

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Triangle Healing Products, its owner, its employees do not pro products that you may choose after evaluating your health nee

MEET THE TEAM

Country Grocer’s marketing team, Adrienne Murdoch, left, and Tammy Averill, on location at the Esquimalt store for a summer fundraiser for the Esquimalt Firefighters Charitable Foundation. From social media to store flyers to community events, they do it all! Jennifer Blyth photo

Sharing the Country Grocer message Jennifer Blyth Ever wonder who organizes the weekly Country Grocer flyers, co-ordinates community fundraisers and shares the latest contests with shoppers? Meet the Country Grocer marketing team! Seeing the marketing role expand and evolve in her nine years as Country Grocer’s marketing manager, Tammy Averill wouldn’t have it any other way. Tammy heard about Country Grocer from one of their suppliers who urged her to apply for the company’s first marketing role. “I liked the fact that they were locally owned and that they operated with a family focus,” she says. Today, the diversity in her day adds to the appeal. “Marketing involves everything from advertising and promotion to social media, special events and community support,” Tammy says. Then there’s initiatives like this Friends and Family magazine, produced with Black Press, and the Island Chef TV cooking series with Country Grocer chef Michael Williams and Shaw TV. Joining Tammy at many of those events

is Adrienne Murdoch, an applied communications and graphic design professional by training, responsible for much of the in-store signage, promotional materials and more. Originally working with the Country Grocer team as a freelance designer, when the opportunity arose to come on board full-time, it was the perfect fit, Adrienne says. Reaching the store’s diverse customer base means balancing time-honoured marketing, like grocery fliers, with every-evolving social media like Facebook, Instagram and Twitter, Tammy says. The immediacy and ability to reach many shoppers quickly with contests, events and special promotions have increased the seven-store, Islandgrown company’s reach in recent years. Getting to know the unique character of each community – Victoria, Nanaimo, Cobble Hill, Lake Cowichan and Salt Spring – is also rewarding. “Each market is so unique,” Tammy reflects. While acknowledging each aspect of the eclectic job description has its appeal, “my favourite part is the community support projects – fundraising and designing their materials for that,” Adrienne says. “We’ve

met so many great people. “It’s a fun job – every day is different.” In addition to helping raise much-needed funds through in-store promotions and special events, those partnerships also help raise awareness, especially valuable to some of the smaller non-profits that don’t have large marketing budgets, Tammy notes. “We try to help everyone as much as we can,” Tammy says. The scope of their role points to the importance marketing plays in the familyowned and operated business. “I think it’s integral, especially with the competitive nature of the grocery business here on Vancouver Island.” To connect with the Country Grocer marketing team or learn what’s coming up in your store and community, follow them on Facebook at facebook.com/countrygrocer, on Instagram at instagram.com/ countrygrocervi, onTwitter at twitter.com/ CountryGrocer and on Pinterest at pinterest.com/countrygrocer. For recipes, how-to videos, in-store fun and more, check out their YouTube channel!

Friends&Family » Fall 2017 | countrygrocer.com » 23

Pets

PART OF THE FAMILY One-year-old Beau has charmed his family with his light blue eyes and endearing ways. Believed to be a mix of Persian and Siamese, Beau has a sweet temperament when playing with “mom” BettyLou and her twin grandsons Lorenzo and Wolfgang in VicWest ... and obviously takes matters into his own paws when thirsty!

SHOW US YOUR PET

Share a photo and a few words about what makes your pet special by emailing Friends & Family editor Jennifer Blyth at jennifer. blyth@blackpress.ca

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“ Serving customers on Vancouver Island for 50 years and a proud partner of Country Grocer since 1999.”

TIDBITS

Savour a taste of Mexico ... or four! The authentic taste of Mexico is now as close as your Country Grocer deli! One of the newest additions to the ready-to-eat meal options in the deli department, the new line allows shoppers to choose either a burrito or enchilada filled with either turkey with salsa verde or shredded beef with ranchero sauce. Sides include Mexican rice and beans and for those who’d m a d e in h o u s e like to add a little more zip, look for the fresh-made guacamole in store. Components – made fresh then frozen – are brought to the Country Grocer delis to be assembled for customers, says Kirsten Webster, Country Grocer’s Deli Operations Manager. Perfect for lunch on the go or a delicious option for an easy dinner, “it’s a really good-quality product and we thought there was a niche there we could fill,” Kirsten explains. Sounds like the perfect comfort food to try this fall!

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Top, turkey enchilada with salsa verde; bottom, beef enchiladas with ranchero sauce.

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Friends&Family » Fall 2017 | countrygrocer.com » 25

Country Kudos Wendy Cozens, a familiar face in Country Grocer’s Cobble Hill floral department, demonstrated the power of a smile for one regular customer. “I’ve recently had to place my fiancé into Cedars Rehabilitation Facility in Cobble Hill. This has been a very difficult time for myself, our children and admittedly my fiancé. To make her stay more comfortable, I’ve been driving up from Victoria to drop off personal items she’s requested once or twice a week and I always make sure to stop at Country Grocer in Cobble Hill to pick up a greeting card of encouragement. I must make these trips before my workday begins so I’m generally the first customer through your doors in he morning,” he wrote. “Your staff member Wendy has made these long, early trips bearable for me. Her infectious smile, laugh and personable attitude give me the strength to keep going, I can honestly say I leave your store a much happier person than I was when I walked through the doors. “I hope she gets the recognition she truly deserves!” Kudos!

“I know that it is far outside the scope of duties for staff at ‘customer service’ to bail out a customer who accidentally locks their keys in the car trunk ... but that is exactly what one of your wonderful staff took upon himself,” noted one Royal Oak customer in a note about Customer Service desk staffer Ryan Dawshka. “It’s a long, painful story, but Ryan helped me to try to get in touch with BCAA, loaned me his personal phone so that I wouldn’t tie up the store phone, while I was

on hold for over a half-hour! Finally, the phone’s battery died and I could not come up with a solution to my dilemma – $72.05 worth of groceries and plants locked in a warm trunk, along with my car key. This kind man ran me home – all the way out to West Saanich and back on his break! Unbelievable kindness from and to a stranger. This guy is ‘solid gold’ and I hope you value having him on your team, as I surely do.” Kudos!

Do you know a Country Grocer employee deserving recognition for an exceptional achievement? If you have been “wowed” or received outstanding customer service, take a few minutes to complete an Employee Recognition form and share your story. Submit your Kudos instore or online at countrygrocer.com

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TIDBITS

United for a cause

Jennifer Blyth photo

Russell Stefan pours Phillips Soda Works samples at Esquimalt Country Grocer.

GOBIND FARMS Go Best, Go Fresh, Go Local

We also offer varieties of jams: Blackberry/jalapeño, blackberry/ strawberry, strawberry/blackberry/tayberry and strawberry and strawberry/rhurbarb. Limited quantities on Hand picked blueberries, raspberries, blackberries, strawberries & Russian red garlic.

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Country Grocer and its shoppers joined others across the Island in a Phillips Sodaworks summer fundraiser for United Way. Through Sept. 4, Phillips Soda Works donated 25 cents from each bottle purchased to United Ways on Vancouver Island. Expanding the “Pop, Pop, Fizz, Fizz” promotion Island-wide, more than 60 grocery stores were involved this year, says Heather Skydt, United Way Greater Victoria marketing and communications director. Joining Country Grocer were Save on Foods, Thrifty Foods, Red Barn, Tru-Value and Quality Foods, with the last three stores new to the promotion this year. “At United Way we are always looking for new partnership opportunities and ways to collaborate with businesses to support people in need,” says Bruce Williams, United Way campaign co-chair. “It’s a privilege to be working with six partners who are deeply committed to our community, as they all prove in their day to day operations.”

ISLAND CATHOLIC SCHOOLS ARE TAKING REGISTRATIONS

ISLAND CATHOLIC SCHOOLS FOR THE 2017-2018 SCHOOL YEAR ARE TAKING REGISTRATIONS FOR THE 2017-2018 SCHOOL YEAR

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ARE TAKING REGISTRATIONS OUR SCHOOLS PROVIDE: •Academic Excellence FOR THE 2017-2018 SCHOOL YEAR •Band/Music/Art/Drama •Faith-based Environment Athletics

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Learning Support •BC Certiﬁed teachers •Academic Excellence Programs BC Curriculum

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Island Catholic Schools also has schools located in Duncan, BC Chemainus and Port Alberni Curriculum For more information on all of the Island Catholic Schools, visit the website: wwwcisdv.bc.ca

•Special Education and Learning Support Programs

Island Catholic Schools also has schools located in Duncan, Chemainus and Port Alberni For more information on all of the Island Catholic Schools, visit the website: wwwcisdv.bc.ca

Friends&Family » Fall 2017 | countrygrocer.com » 27

IN YOUR COMMUNITY Esquimalt & Victoria

Cowichan Valley

Sept. 30 – Esquimalt Child’s Story Festival, 11 a.m. to 2 p.m. in Memorial Park. Enjoy an amazing free line-up of talented storytellers, crafts and contests at the event supported by Country Grocer. Lunch for all children will be provided from 12:15 to 1 p.m. by donation in support of programs benefiting literacy in Esquimalt. Info: esquimalt.ca.

fundraiser, etc.

Sept. 15 – Fall Fun Fair, 5 to 7 p.m. at the Shawnigan Lake Community Centre. Free admission. Info: cvrd.bc.ca. Sept. 29 to Oct. 8 – Savour Cowichan Festival, showcasing local artisan food and drink producers from the Cowichan Valley region. Info: tourismcowichan. com Nov. 5 – Skate with the Kerry Park Islanders, 1 to 2:15 p.m. at the Kerry Park Arena.

Oct. 6 – Esquimalt welcomes Tour de Rock riders at Archie Browning Sports Centre, 9 to 11 a.m. Info: esquimalt.ca

Sept. 17 – Terry Fox Run, with registration beginning at 9 a.m. at Bowen Park and the run at 10 a.m.

Lake Cowichan Sept. 22 – An evening of free public skating or bowling. Free skate and rentals, 6:30 to 7:50 p.m. at Cowichan Lake Sports Arena; free bowling and shoe rentals, 6:30 p.m. to close at the Youbou Bowling Alley.

Nov. 11 – Remembrance Day Service, 10:45 to 11:30 a.m. by Esquimalt’s Memorial Park Cenotaph.

Nov. 17 – Jersey Day Free Skate, 11 a.m. to 12:50 p.m. at the Cowichan Lake Sports Arena. Wear a jersey for free admission.

Nanaimo

Dec. 3 – Shawnigan Lake village lightup, 3:30 to 6:30 p.m.

Oct. 14 – Branch Out! Join Esquimalt Parks in this invasive plant removal and native planting event, 10 a.m. to 1 p.m. at Saxe Point Park. Esquimalt welcomes the Green Team and community volunteers in the urban forest protection event. All supplies and light refreshments provided.

Oct. 7 – Fourth annual Community Connections Business Showcase, 10 a.m. to 4 p.m. at Centennial Hall, 309 South Shore Rd. Info: cowichanlake.ca

Oct. 3 – Tour de Rock event, 11:15 a.m. at Lake Cowichan School, barbecue

Sept. 24 – Nanaimo Rivers Day community event at Bowen Park, 11 a.m. to 2:30 p.m. Oct. 1 – CIBC Run for the Cure, a 5K run or 1K walk in support of the Canadian Cancer Society, at Beban Park. Registration opens at 8:30 a.m. Opening ceremonies at 9:30 a.m. and Run/walk at 10 a.m. Closing ceremonies at 11 a.m.

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Oct. 7 & 8 – 21st annual Thanksgiving Art Show on Gabriola Island, featuring 85 artists and 64 studios. Info: studiotour.artsgabriola.ca/ Oct. 20 – Bite of Nanaimo fundraiser for Theatre One at Beban Park Auditorium. Tickets: $20. Info: theatreone.org

Salt Spring Oct. 1 – 18th Annual Salt Spring Island Apple Festival, 9 a.m. to 5 p.m. Come learn about some of the 450 varieties of apples grown organically on the island. Info: saltspringapplefestival.org.

Oct. 14 – Salt Spring Vineyards annual Harvest Grape Stomp Celebration, an afternoon of wine, music, food, grape-stomping for all, competitions and fun. Info: saltspringvineyards.com Nov. 18 – Annual Ag Alliance Birthday Bash, 6 to 10 p.m.

Take in hundreds of varieties of organic apples at the Salt Spring Apple Festival Oct. 1.

at Fulford Hall. Cost: $40 per person. Info: plantofarm.org/ calendar Nov. 17 to 19 – Giant Book Sale and Jewels for Literacy Sale, 10 a.m. to 4 p.m. at the Salt Spring Island Farmers’ Institute, 351 Rainbow Rd. Info: saltspringliteracy.org/

Friends&Family » Fall 2017 | countrygrocer.com » 29

STYLISH, SPACE-SAVING SOLUTIONS FOR YOUR HOME.

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What could be better than a little more stylish, wellorganized space? Murphy Wall-Beds has been in business for over 22 years.The space-saving Murphy Wall-Bed and companion custom cabinetry are crafted right here on the Saanich Peninsula. “We focus on quality,” says owner Tom Bazin. “We make a quality product from beginning to end.” Using patented, engineered Murphy bed hardware, quality materials and local construction expertise, ensures the excellence customers have come to know and expect from the Better Business Bureau-accredited business. Bazin credits shop foreman James York as an essential component to the local company’s success. With the company since its founding more than two decades ago, “he’s probably the most experienced Murphy bed expert in North America,” he says. Whether you’re trying to stretch the space you have or are looking to maximize space when down-sizing, Murphy beds are perfect for creating a dual-purpose room, guest room and craft or fitness room, for example. Others appreciate their flexibility in a bachelor or assisted living suite. In addition, “there are all kinds of different space-saving solutions that go hand-in-hand with the Murphy beds,” Bazin says, noting their designers and craftsmen can custom-craft virtually any cabinetry to complement your bed. And with the Murphy beds accommodating the same variety of mattresses as a conventional bed, optimal comfort is ensured. Unsure just how a Murphy Wall-Bed will fit into your home? Take advantage of our free design service to help you envision how a bed will work in your home, including a special computerized drawing and design program that allows you to get a three-dimensional view of your room, before you commit.

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