March 1st, 2015 Volume 16, Issue 3
Nutrition Month “Live as if you were to die tomorrow. Learn as if you were to live forever.” –Mahatma Gandhi
“Give the ones you love wings to fly, roots to come back, and reasons to stay.” -Dalai Lama
“If you are lucky enough to be different, don’t ever change. “ -Taylor Swift
Points of Interest: Nutrition Month Anniversaries Promotions Nutrition Corner Family Day Winner Dress Red Anti-Bullying Day Cycle for Life Update Participation and Change
Birthdays Country Community
March is Nutrition Month! Nutrition doesn’t mean depriving yourself of good, flavorful food or constantly feeling hungry. It also doesn’t mean that you need to count every calorie that you consume or buy all things low fat. Nutrition is nourishing your body with whole foods and creating a balanced diet so that your body can function and thrive. A balanced diet consists of macronutrients and micronutrients. Every individual is different, every body may require slightly different nutrients to make it run smoothly. Macronutrients are carbohydrates (complex and simple), protein, fats and of course water. Our bodies are made up of approximately 70% water. We need it to transport blood and nutrients and to also keep us hydrated. Keeping your body hydrated can offer many benefits. Water can help your body flush out toxins, can help keep your skin soft and your complexion vibrant. Water aids in digestion and prevents constipation and it can also aid in headache prevention and relief, which can sometimes be caused by dehydration. Carbohydrates are in whole grain breads, cereals, fruits and vegetables…best to limit refined carbohydrates as meals that are loaded with refined carbohydrates and sugar will not only leave you feeling lethargic, they will also leave you feeling less satisfied. Protein is necessary for our bodies as it helps maintain and repair muscle and tissue within our bodies. It is said, however, that too much protein may have a negative effect on our health. Some experts recommend that we consume no more than thirty grams of protein at each meal. Fats…we all need fat in our diet. 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. 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. Try adding avocados to your weekly menu, not only do they taste great, they are loaded with healthy, unsaturated fat, vitamins, minerals and fibre! Avocados are a great addition to any salad, to sandwiches, smoothies, and even desserts (recipe next page)! Micronutrients, like vitamins and minerals, are essential for good health. They help our bodies to heal and to grow. Eating a variety of fruits and vegetables (raw and gently cooked) will certainly help you to consume the micronutrients your body needs to thrive.
Feel free to email Erin at nutrition@countrygrocer.com if you have any question. Happy Nutrition Month!
Nutrition Advisor Erin Bosdet
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Country News
Volume 16, Issue 3
Anniversaries Congratulations to Stephanie Rufh, deli clerk in our Royal Oak store celebrates 5 years with us!
Promotions Congratulations to Stuart Macdonald on his promotion to Meat Manager at our Esquimalt Store. Stuart is very excited about his new position and is looking forward to the challenges, responsibilities and continued growth that it will bring.
Congratulations to Becky Treleaven on her promotion to Shift Supervisor at our Royal Oak Store. Becky is currently on our Front-End Team at our Royal Oak store and has been with us for almost 4 years. Becky is very excited about her new role.
Nutrition Corner– Recipe Chocolate Avocado Pudding Serves 4 -2 fairly ripe avocados -1/4c (or a bit more) of raw cacao powder -2tbsp of coconut nectar or honey Process in your food processor until smooth and creamy and enjoy!!!
Family Day Contest Winner Congratulations to our Royal Oak Produce Manager Chad Linge and his family on winning our family day contest. They will be enjoying a $100 gift card to Boston Pizza!
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Country News
Volume 16, Issue 3
Cycle of Life Tour– Update We officially have our Cycle for Life Tour team ready for action! Bill Peppy and Dave Hubscher will be team leaders for our team of Serena (CH), and Garth (RO), Jeff Z. (RO), Clayton (ESQ), Karen (Chase River), her husband Brian and Bill’s wife Deb. The team will begin to train soon for their bike ride across Vancouver and Salspring Island. The team will be doing some fundraisers to benefit hospice on Vancouver Island. Stay tuned for our upcoming fundraising events!!
Food for Thought: Participation and Change From time to time we have all heard the complaints and comments of others or even ourselves, such as; How come we weren’t included? Why didn’t we hear about this? They should have done it this way or that way? Why didn’t they? etc, etc. These all seem like valid questions, however upon exploration 99% of the times you’ll find the people making the comments or complaints choose not to share them or exercise their right to participate or be included. They choose to complain and comment from the sidelines but offer no suggestions, thoughts or ideas in the right forum. Which leads us to some hard yet potent questions, what efforts did you make? What accountability did you take? We have all heard quotes from great leaders along the way like; It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly.—Theodore Roosevelt Change is the law of life. And those who look only to the past or present are certain to miss the future. —John F. Kennedy If you don't like something, change it. If you can't change it, change your attitude. —Maya Angelou For the past 33 years, I have looked in the mirror every morning and asked myself: 'If today were the last day of my life, would I want to do what I am about to do today?' And whenever the answer has been 'No' for too many days in a row, I know I need to change something. —Steve Jobs You must be the change you wish to see in the world. —Mahatma Gandhi The message is a simple yet powerful one; first, it is up to us as individuals to take accountability for ourselves. To seek and pursue the change we want to see and know this can only be achieved by active participation and not something that come be effectively accomplished from the sidelines. Second, we must come together collectively; encourage, motivate and support each other. With true collaboration and active participation we can affect corporate, community and even world change. Remember it has to start
with us as individuals!
Country News
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Volume 16, Issue 3
Country Community Vancouver Island Bead and Jewelry Show
March 7 & 8 2015 Saanich Fairground www.vibjs.ca
ROYAL OAK
March 1 March 10 March 13 March 14 March 18 March 24 March 28
ESQUIMALT
Glenn Steve B. Storm Emerson Joe Andrew C. Clinton Michelle
March 4 March 20 March 21 March 24 March 27 March 28 March 29 March 30
COBBLE HILL
Michelle Andrea Tony Wendy Spencer Serena
March 6 March 7 March 12 March 14 March 19 March 21
ADMIN
Tracy March 12 Angela March 22 Laura March 25 IIBG
Cody March 12 Dave H. March 14
NANAIMO–BOWEN Tyler Craig Alex Joanne Samantha Kyla Mariah SALT SPRING
Barry H. Lisa H. Liz L. Matt R. Brittany M. Wayne R. Colin S. Katya F. Dudley N.
March 9 March 13 March 17 March 18 March 19 March 19 March 25 March 26 March 29
LAKE COWICHAN
Michelle S. Shelley Patti Tania Lauren Dwayne Tim Steven C. Elaine Brian Rhiannon Racquel Valerie
Note: Stores without dates are as per their request.
Tamiko Barrie Ian C. Stephanie Angela Ashley Shannyn
It's the ultimate west coast bling fling for jewelry makers, jewelry lovers and everyone in between! This event offers locally handcrafted artisan jewelry, jewelry making suppliers, classes, free demos & make ‘n’ takes. There is also on-site cafe with delicious and fresh items, along with fun inspiration & pure sparkly joy. 1 day $10, whole weekend $12. Buy tickets & register for classes online at their website.
Victoria Beer Week March 7-15 2015 www.victoriabeerweek.com Victoria Beer Week is a nine-day series of events highlighting a broad selection of BC craft breweries while educating greater Victoria residents about craft beer. The week is bookended with large events that pair BC craft beer with local Victoria food vendors, with a clear focus on showcasing quality BC craft beer and educating beer enthusiasts. Smaller tastings, seminars and micro-events happen at various venues throughout the week.
Esquimalt Lifemark- 5KM Fun Run March 28, 2015 www.esquimalt.ca
The run starts on Lyall St at 8:30am. Esquimalt Recreation Centre will have post race refreshments and awards to commence at 9:30am. All participants are welcome. The 1KM Kid’s Fun Run starts at 8:00am.
NANAIMO CHASE RIVER
Kelli March 4 Meghan March 6 Alana March 16
Email your submissions to: newsletter@countrygrocer.com with by March 15th for our April 1st issue!
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Country News
Volume 16, Issue 3
Dress Red Day – Valentines Day Thank-you to everyone that participated! Here is a couple great pictures!
Tylea and Stephen from Esquimalt
Kathleen and Stephen from Esquimalt
Brigitta and Amanda from Esquimalt
Jessica from Esquimalt
Lake Cowichan Dress Red Contest Congratulations 1st Place Winner Valentine’s Day Dress Red Contest, Brittany A. and Megan! Other Winners are Colleen, Cindy, Michelle M. and Valerie.
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Country News
Volume 16, Issue 3
Dress Pink Day – Anti-Bullying Day
Thank you to all team members who showed their support for Anti-Bullying Day by purchasing and wearing their Pink Shirt Day Shirts. Pictured above are just a few of the team members at Lake Cowichan Country Grocer who took part in this very important cause. They have 60 team members and 49 participated. Way to go team!
Shayna and Stephanie from the CafĂŠ at Chase River
Brigetta, Katrina, Jennifer, Melinda and Karen from Esquimalt
Donna, Brian and Barb from Royal Oak
Thanks to everyone that came to work dressed in pink to support Anti-Bullying Day. Stand up against bullies, step in or speak up when you see it happening. #pinkitforward
Claire and Chelsea from Royal Oak
Every time someone used the hashtag #pinkitfoward, Coast Capital Savings