November 1st, 2014 Volume 15, Issue 11
‘Life goes by fast. Enjoy it. Calm down. It’s all funny.’ -Joan Rivers ‘Laughter is timeless, imagination has no age, and dreams are forever.’ -Walt Disney ‘The best decisions aren’t made with your mind, but with your instinct.’ -Lionel Messi ‘Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.’ -Dr. Seuss
Congratulations Bowen! A big congratulations to our Bowen Road Store!! On October 2nd, the store won first in BC/Yukon Regional Award and the Bronze Award in the Large Surface Category at the 2014 Canadian Independent Grocer of the Year Awards. The store is only two years old and already being recognized nationally. Great job team!
‘A great soul never dies. It bring us together again and again.’ -Maya Angelou
Steve Fox from Nestle presenting (from left to right) Pete Cavin, Craig Cavin, Mark Wilson and Adam Wilson. They accepted the award on behalf of the store in Toronto.
Points of Interest: Congrats Bowen Parade Season Team Highlights Nutrition Corner Halloween Costumes Anniversaries Birthdays Country Community
Some Bowen Road Team Members (from left to right) Ryan Hanna, Paul Sandhu, Katie St. Cyr, Jeff Oud, Julie Bennie, Steve Kludash, Melissa Knight, Craig Cavin, Jessica Mason-Betts, Braeden Morris and Tyler Large
November 11th is a statutory holiday– Remembrance Day
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Volume 15, Issue 11
Parade Season– VOLUNTEERS NEEDED Christmas season is here and we are looking for volunteers to help out the parade team during the holidays. Bring your whole family out and come walk in the parade with us!
2014 Holiday Parade Dates Victoria Santa Clause Parade- Nov 29th @ 5:30pm Ladysmith Light- up Parade- Nov 27th @ 5:30pm Esquimalt Christmas Parade– Dec 7th @ 5:00pm Christmas Truck Parade- Dec 6th @ 5:30pm Please contact Tammy in Marketing for more details!
taverill@countrygrocer.com
Team Member Highlights Congratulations to Cathy Doege of our Cobble Hill store for winning the September team connection contest. She won a 1 night trip to Pacific Sands. Enjoy Cathy! Happy Retirement to John Cairns in the Meat Department at our Chase River store. He became a grandparent to a beautiful baby girl shortly after retirement. We wish him all the best in his retirement.
Congratulations to Tracy Samis and Kathleen Gray of the Esquimalt store and Barb Stone of our Royal Oak store on their Kudos for great customer service! All the best to Kaylee Cairns, cashier at our Chase River store. She has moved to Sri Lanka to work and swim with turtles. We wish her a wonderful adventure!
Nutrition Corner As one of the macronutrients required for energy, dietary fat is essential for good health. Fat helps us feel satiated when consuming meals and also helps us to absorb important nutrients such as the fat soluble vitamins A, D, E and K. Ideally, you want to swap out the unhealthy fats for the healthier ones. A few of the healthier fats that you might want to consider adding to your diet would be monounsaturated and polyunsaturated fats. Monounsaturated fats are found in oils like olive and sesame and in whole foods such as avocados, peanut butter and many nuts and seeds. It is said that these healthy fats may reduce the risk of heart disease, lower bad cholesterol levels (LDL), reduce inflammation and may be beneficial in helping to improve blood sugar and insulin levels. Polyunsaturated fats include both the essential fatty acids (EFAs) omega-6 and omega-3 fatty acids. While both omega-6 and omega-3 fats are essential in the diet, it is recommended that we consume them in a ratio somewhere between 1:1 and 4:1 (research indicates that a good percentage of the population consume them in approximately a 10:1 ratio). Consuming too many omega-6 fats (often found in processed foods) and too few omega-3 fats may actually increase inflammation. Consider limiting your consumption of processed foods and add in whole foods like cold water fish, avocados, olive, flax and hemp oil, whole nuts and seeds to your diet. Walnuts, chia, flax and hemp seeds are great sources of omega-3. Research has shown that omega-3 may help to reduce inflammation in the body, boost your mood, ease joint pain and even promote beautiful skin. Keep in mind that dietary fat should not be consumed in excess. Some experts recommend that the fat you consume should be between 20 to 35 percent of your total daily caloric intake. One gram of fat is equal to nine calories, while carbohydrates and protein have four calories per gram. So, if you consume a food that has ten grams of fat per serving the calories from fat would equal 90 calories. Also note that ‘fat free’ might not be the healthiest choice. Many fat free foods contain high amounts sugar, refined carbohydrates, and calories…but more on that next month. If you have any questions, please email me at nutrition@countrygrocer.com
Nutrition Advisor Erin Bosdet
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Volume 15, Issue 11
Anniversaries
Congratulations to Lauren Patterson cake decorator in our Royal Oak store celebrates 5 years with us!
Congratulations to Nick Roland, Assistant Meat Manager in our Royal Oak store celebrates 10 years with us!
Congratulations to Pat Stephen, cashier in our Esquimalt store celebrates 10 years with us! Congratulations to Liz Doma, cashier in our Esquimalt store celebrates 10 years with us! Liz enjoyed a lunch with the owners on Oct 10th but was unable to attend the cake presentation.
Christmas Parties! Cobble Hill, Esquimalt, Royal Oak and our Victoria Lake Cowichan Store Annual Christmas Party Admin Office’s Annual Christmas Party WHERE: Delta Ocean Point Resort and Spa WHEN: Friday, November 21st 2014 TIME: Cocktails at 6:15pm, Dinner at 7:15pm Have fun with this year’s theme, “scarves!” Christmas scarves, silk scarves, summer scarves etc. Wear a scarf and show off your Christmas spirit!
Nanaimo Stores and IIBG Annual Christmas Party WHERE: Vancouver Island Conference Centre WHEN: Friday, December 12th 2014 TIME: 6:30pm
WHERE: Lake Cowichan Community Hall WHEN: Saturday, December 6th 2014 TIME: Doors open at 6:30pm, Dinner at 7:15pm Children are welcome, Santa will arrive at 6:45pm
Saltspring Island Store Annual Christmas Party WHERE: Artspring Centre WHEN: Sunday, November 30th 2014 TIME: Meet and Greet at 6:30pm, Dinner 7:00pm MORE INFORMATION IS AVAILABLE ON THE NOTICE BOARDS IN YOUR STORE
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Volume 15, Issue 11
Country Community Movember
ROYAL OAK
Rowan Lorna Cortney EJ Greg
Nov 7 Nov 11 Nov 13 Nov 26 Nov 27
ESQUIMALT
Ernesto Nov 1 Al Nov 2 Jeff Jennifer Andrew Louis
Nov 6 Nov 16 Nov 17 Nov 29
NANAIMO–BOWEN Richard Paige Marshall Steve Trevor Diane NANAIMO CHASE RIVER
Haley Dan Laurie Michael Rebecca Eileen Marlene Taya
Nov 9 Nov 18 Nov 25 Nov 28 Nov 28 Nov 30 Nov 30 Nov 30
Grow your Mo! This month focuses on raising money for prostate, testicular cancer and mental health. The purpose is to make men aware of their own health and getting checked annually. (Prostate cancer is the most common cancer to affect Canadian men. One in seven men will be diagnosed with the disease in their lifetime)
COBBLE HILL
Rose Nov 3 Sidney Nov 10 Joanne Nov 21 LAKE COWICHAN
Pete Janice SALT SPRING
Brent Oceanel Maddy Kecia Graham Joann Matthew Nancy Sebastian Hope Dianne Barb
Nov 1 Nov 3 Nov 3 Nov 3 Nov 3 Nov 11 Nov 12 Nov 13 Nov 15 Nov 16 Nov 23 Nov 29
Send your best Movember pictures to newsletter@countrygrocer.com
Gluten Free Gala November 15th-16th Pearkes Recreation Centre Taste, smell, touch, hear and see that the glutenfree lifestyle can really be enjoyed and celebrated! Our exhibitors, speakers and chefs are passionate about the gluten-free lifestyle and want to share their GF products and services with you.
Victoria Comic Book Expo November 23rd, 2014 Comfort Inn & Suites Victoria Come and view the thousands of comic books on display. From the hottest books of the day to hard-to-find treasures of the past. Buy, sell and trade comic books, graphic novels and trade paperbacks. Toys, non-sports card and other collectibles as well.
IIBG
Donald Nov 9 Dave M. Nov 11 ADMIN
Mark S. Nov 12 Sue Nov 26
Ladysmith Festival of Lights Ladysmith, BC November 27th-January 11th An amazing community light up in a wonderful Island hillside community. This annual event draws thousands of visitors to Ladysmith. Light Up Night is a must. Santa even shows up to turn on over 150,000 festive lights. Following light up there is an amazing festive parade with brightly lit floats that goes down the main street.
Note: Stores without dates are as per their request. Email your submissions to: newsletter@countrygrocer.com with by Nov 20th for our December 1st issue!