The Good Life July/August 2014 by Nature's Fare Markets

THE The Magazine of

LIFE

Nature’s Fare Markets Live well. Live organic.

July/August 2014

Weathering the Storm Climate Change – an Ocean of a Problem

Pullout Recipe B ook Inside

Pre-Natal Nutrition

Natural First Aid Guide

Making Sense of Food Labels

Joint Pain Shouldn’t Hold You Back!

THE

contents

LIFE

July/August 2014

Good Feature 4

Weathering the Storm Climate Change – an Ocean of a Problem

Good to our Planet 11

The Road to the Future May Be Paved in Glass

Good Health

6 Nature Knows Best By: Natural Factors 10

Pumpkin Seeds for Bladder Control By: Preferred Nutrition

12 14 19

Natural First Aid Guide

Sweat it Out!

By: Joy McCarthy, rncp cnp Pre-Natal Nutrition By: Lisa Kilgour, rhn

What we’re Eating

Seaweed + Recipe: Wakame Salad

Good Fitness

In every issue

Fit Tip

Weights for Women? By: Rachel Doell

events

7 Recipe: Chocolate Protein Bar

8 The nature’s Fare Nutritionist

Deciphering Food Labels

Joint Pain Shouldn’t Hold You Back! By: SISU

Good Nutrition

3 Noteworthy Notions 22 NEW! Good Question 23 Nature’s Fare Markets Update

July

August

Flyer Sale (starts)

Ask the Nature’s Fare Nutritionist: Lisa

July 3

Thursday

All Stores

August 13

Wednesday

Lecture: “Eating For Two – Healthy Eating During Pregnancy” Lisa Kilgour Nature’s Fare Nutritionist

Flyer Sale (starts)

July 9

Ask the Nature’s Fare Nutritionist: Lisa

Wednesday

Vernon

Ask the Nature’s Fare Nutritionist: Lisa

July 14

Monday

Kilgour

Kelowna

Flyer Sale (starts) July 17

Thursday Friday

August 22 Event: Prairie

August 22 All Stores

Ask the Nature’s Fare Nutritionist: Lisa

July 18

August 21

Thursday

Friday

Penticton All Stores Kilgour Kelowna

Naturals Pop Up Shop Friday

Kamloops

Dates subject to change. See store or online for event details.

Kilgour

Vernon

Flyer Sale (starts) July 31

Thursday

Kilgour

All Stores

Dates subject to change. See store or online for event details.

2 | July/August 2014 100%

Noteworthy Notions Supplement Genesis Today Green Coffee Bean

Health & Beauty Everyone Lotion

Genesis Today Green Coffee Bean starts with raw, unroasted green coffee beans harvested from the mountains of India. Containing naturally occurring chlorogenic acids, green coffee beans are thought to help with weight management. Genesis Today is a leader in the green coffee bean phenomenon and recently was voted the number one green coffee bean by Whole Foods and Vitamin Retailer magazine.

EO introduces Everyone Lotion – an ultra-moisturizing lotion made with pure essential oils and herbal extracts to keep your skin soft and smooth. It’s a 3 in 1 for face, hands, and body – light enough for your face and hydrating and moisturizing enough for hands and body. Cruelty free, paraben free, polysorbate free, disodium EDTA free, gluten free, non-GMO verified. Available in three scents plus unscented. EO is a Certified B Corporation.

Food Alter Eco Chocolate Alter Eco is based on the premise that food is fundamental to life – and whole, healthy, delicious food can make life better for people all over the world. By working directly with the small-scale farmers who grow quinoa, rice, sugar and chocolate, by helping them institute Fair Trade and Organic practices and by assisting them in improving both quality of food and quality of life, Alter Eco is creating a system that benefits everyone involved. Using cacao from organic trees in the Peruvian Amazon and Ecuadorian Coast, the beans journey to the base of the Andes Mountains, where they are transformed into some of the world’s finest cocoa products. The final destination is Switzerland, where expert chocolatiers craft the unique and habit-forming bars and truffles. Available in several varieties. Alter Eco is a Certified B Corporation.

Book The 100-Mile Diet —by Alisa Smith & J.B. MacKinnon This book recounts the remarkable, amusing and inspiring adventures of a Canadian couple who make a year-long attempt to eat foods grown and produced within a 100-mile radius of their apartment.

club rea

When Alisa Smith and James MacKinnon learned that the average ingredient in a North American meal travels 1,500 miles from farm to plate, they decided to launch a simple experiment to reconnect with the people and places that produced what they ate. For one year, they would only consume food that came from within a 100-mile radius of their Vancouver apartment. The 100-Mile Diet was born.

Movie The Island President Jon Shenk’s The Island President is the story of President Mohamed Nasheed of the Maldives, a man confronting a problem greater than any other world leader has ever faced—the literal survival of his country and everyone in it. After bringing democracy to the Maldives after thirty years of despotic rule, Nasheed is now faced with an even greater challenge: as one of the most low-lying countries in the world, a rise of three feet in sea level would submerge the 1,200 islands of the Maldives enough to make them uninhabitable.

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Feature

Weathering the Storm Climate Change – an Ocean of a Problem Global instances of extreme weather are common stories on nightly news channels. Flooding in Bosnia, drought in California, and record breaking high and low temperatures, all account for some strange weather patterns. In the last 15 years, our planet has dealt with 10 super storms that have completely devastated towns, states, and even countries. Just last year, Typhoon Haiyan made landfall in the Philippines touching down with winds reaching over 300 kilometres per hour, making it the strongest tropical storm ever to touch land. Disasters like Haiyan, Superstorm Sandy, and Hurricanes Ike, Wilma, and Irene are all examples of how vulnerable humans are to instances of extreme weather. Climate scientists report that the increase of weather related disasters is not circumstantial and is linked directly to climate change.

released its 32 volume report detailing the multitude of risks that humans face as a result of our dependence on fossil fuels. Differing from the last report released in 2007, the panel elevated the level of risk we face from climate change to “horrible.” The 2007 report’s highest level of risk was dubbed “serious” and depicted by red on all pictorial information, however, the panel felt that in order to fully symbolize the seriousness of the risk faced in the future, an additional deep purple colour was needed to show a graphic representation of the dire need for change. This level of horrible risk will first affect plants and animals both on land and in our quickly acidifying oceans. As global temperatures increase, the consequences show themselves in decreasing glacial masses and ocean waters that are warming and steadily rising.

In March, the United Nations Intergovernmental Panel on Climate Change

Since the Industrial Revolution of the 1800s, the planet has been progressively absorbing

4 | July/August 2014

greater and greater amounts of carbon. Found in many different planetary areas, carbon is a part of the physical make up of almost all things on Earth. It is found in the atmosphere as CO2, in the physical matter of plants and animals, in the decaying remnants of life, in solid rocks, and in seawater. By design, carbon is in equilibrium with the ocean surface, meaning that it is free to pass easily between air and water. Without major atmospheric change, the levels of carbon in the ocean are regulated by osmosis, but as the amount of CO2 in the air increases, oceans must absorb more carbon. High carbon concentrations in the ocean cause the natural pH of the water to decline. A pH unit is a measure of acidity or alkalinity and is measured on a scale of 0–14, with numbers over seven being alkaline and numbers under seven being acidic. Before industrialization, the pH of the ocean was a very alkaline 8.2. Today, the pH of the ocean has dropped

approximately 0.1 units. While this sounds insignificant, pH is logarithimic, meaning that the ocean is actually 25% more acidic than it was two centuries ago. In order to maintain equilibrium, some of the carbon absorbed by ocean water becomes involved in a chemical reaction which creates carbonic acid. It is this carbonic acid that raises the pH level of the water. Greater amounts of carbonic acid consequently create further chemical reactions which end up reducing the saturation of another compound, calcium carbonate. Incredibly important for marine life, calcium carbonate is produced in shallow waters and forms the building blocks for reefs and reef life. Many marine animals require calcium carbonate to build their exoskeletons, including planktonic mollusks, unicellular microorganisms, and benthic mollusks like snails, clams, and oysters. Coral also require calcium carbonate to form their body structure. As the saturation of carbonic acid increases, the density of carbonic rock decreases. Scientists estimate that by 2070 most coral reefs will be in a marginalized state due to the amount of carbon in ocean waters. Sufficient calcium carbonate will no longer be available in tropical or sub tropical zones and coral and other marine calcifying organisms will likely disappear.

in nutrient production through photosynthesis and the coral provides the algae with a safe home. When coral is under stress it will actually expel the algae that is living within them. Without the colourful algae the coral turns white. If the stress is not too severe, coral will regain their symbiotic algae after time, however if the stressor remains, the coral is unable to maintain their relationship with the algae and unable to survive in the long term. Even an increase in water temperature of only one or two degrees Celsius can cause regions located in certain latitudes to experience mass amounts of coral bleaching, and without a return to normal temperatures it’s likely that many varieties of coral will be completely wiped out.

One of the key roles of the planet’s oceans is to soak up heat energy and move it to other places on the globe. In fact, the oceans’ top layer absorb as Image: wri.org much heat as the entire atmosphere. As the overall temperature on Earth rises Fighting for survival against warming oceans as a result of burning fossil fuels, it’s the and increasing carbon saturation, coral ocean that receives a large amount of that reefs also face danger from rising sea levels. heat. Warming water temperatures create Triggered by warming ocean currents, many of serious problems for many marine creatures. the world’s glaciers and ice fields are melting Scientists have noticed an alarming trend at an alarming rate. In fact, researchers from among many of the planet’s reefs. Coral are UC-Irvine and NASA now believe that meltlosing their bright pigments and turning pure ing glaciers will contribute to rising sea levels white. Coral bleaching, as it’s called, occurs far more than has been previously estimated. when coral is in a state of high stress, likely Of the 200,000 glaciers in the world, 17,000 caused by warmer ocean temperatures. The are located in BC and another 800 in Alberta. bright colours associated with coral come According to a recent report released by the US from zooxanthellae algae, which live symbiNational Climate Assessment, BC glaciers are otically within coral tissues. The algae assist

rapidly retreating and are shedding close to 70 gigatonnes of water each year, approximately 10% of the water that is discharged from the Mississippi River annually. The report hypothesized that most of the smaller glaciers in BC will have disappeared by the end of this century, while a similar report from the US Geological Service suggests that all glaciers from Glacier National Park will be gone within 15 years. Worldwide, glaciers and ice sheets are losing 22 cubic kilometres of ice per year, which is equal to 22 billion cubic meters. For reference, an Olympic sized swimming pool holds 2,500 cubic meters. All this melt will cause coastal cities to function very differently and will result in the complete degradation of most coral reefs. Newly released research shows that the largest ice sheet in the world, found in Antarctica, has become irrevocably destabilized. While the Eastern portion of the ice sheet remains intact, the Western half, which contains enough ice to raise the global sea level by 10 feet, has passed the point of no return and is retreating quickly. A rise of 10 feet would put most coastal cities in a position similar to those conditions after Superstorm Sandy with water running throughout the streets and in the first and second floors of most buildings. Like the Western Antarctica ice sheet, Greenland’s ice field, second largest in size, is also in peril. Scientists have discovered large channels and valleys running beneath the sheet, meaning that warm ocean water may be free to rise up underneath the ice, causing faster melt. The estimated sea level increase as a result of the loss of these two bodies of ice is 33 feet, which would essentially wipe out a large component of life as we know it. Our climate change dilemma is acutely summarized by Patricia Romero-Lankao from the National Center for Atmospheric Research in Colorado, “There is still time to adapt to some of the coming changes and reduce heat trapping emissions... We have a closing window of opportunity. We do have choices. We need to act now.”

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Health

Nature Knows Best

When it comes to nutrition, Nature knows best. She wants you to eat your vegetables – in whole food form, the way she always intended. Whole Earth & Sea from Natural Factors offers all the vibrant whole foods your body needs for optimal health; the benefit of a whole growing season in one tablet. The next generation in natural goodness, Whole Earth & Sea doesn’t deliver naked, isolated vitamins because the best way to get nutrients is from whole foods. Plants provide a broad spectrum of nutrients, from vitamins and minerals to enzymes and phytonutrients, and the whole truly is greater than the sum of its parts. Research suggests that nutrients from whole, raw foods are team players; in other words, a valuable holistic synergy allows key vitamins and minerals to work more effectively together, and makes them more bioavailable, so your body can absorb them easily. Our goal is simple. We want to give healthminded people raw plant nutrition. The Whole Earth & Sea line consists of four bioenergetic mulitvitamin/mutimineral formulas, a unique Bone Structure formula, and Pure Food Green Bars that all contain 100% vegan food ingredients – fruits and vegetables, including cruciferous sprouts, herbs, and sea vegetables. 6 | July/August 2014

For meaningful levels of a broad spectrum of important phytonutrients, we use the whole plant or fruit, including the peel, stem, and seeds – all rich sources of antioxidants. The line also offers two fast-absorbing omega-3 formulas from sustainable sources. Many of the Whole Earth & Sea formulas are in a matrix of our Farm Fresh Factors, designed to contain a full range of the most powerful cellular superfoods. This enzyme rich matrix provides whole food nutrition from some of the most nutrient dense foods on the planet. Together, the free-state bioenhanced active vitamin and mineral complexes and Farm Fresh Factors activate cellular detoxification and promote healthy cell protection. The Whole Earth & Sea difference is tangible. From a simple seed nurtured by water, soil, and sun comes the wholesome nutrition that sustains us. Similarly, we begin with the highest quality raw ingredients to bring you the best that nature has to offer. Many of our carefully selected whole foods are grown on our certified organic farms in Kelowna, BC, where we’ve been harvesting organic, non-GMO crops for almost a quarter century. Fertilized only with compost and nitrogen-rich sea plants and meticulously cared for by hand, the

plants are harvested at their peak and rawprocessed immediately at our own facilities. Traditional methods of food preservation can destroy a plant’s natural nutrients and healing power. Processing can expose sensitive raw materials to unnatural levels of heat, light, and oxygen, reducing nutrient content. By contrast, our proprietary EnviroSimplex® method protects delicate fruits, vegetables, and herbs. EnviroSimplex® technology intensifies the life force of foods by concentrating each 100 grams of living nutrition into 300 milligrams of enzymatically vibrant biomass, increasing the potency of living food over 300 times. Each of our specially designed formulas draws on the science of nutrition and the wisdom of nature to fully support your needs. After all, life’s a healthy feast – enjoy it whole.

GOOD

Nutrition

Chocolate Protein Bar Joy McCarthy, rncp cnp is a Holistic Nutritionist, owner of Joyous Health, corporate wellness speaker, nutrition expert for Global’s Morning Show, freelance writer, and consultant to clients from around the globe. She is the author of Joyous Health. Learn more at JoyousHealth.ca

Makes about 20 squares 3 cups (750 mL)

raw oats (soaked for 2 hours)* or quick-cooking rolled oats (not soaked)

1 cup (250 mL)

Genuine Health Vegan Chocolate Protein Powder

½ cup (125 mL)

sunflower seeds

½ cup (125 mL)

unsweetened shredded coconut

½ cup (125 mL)

dark chocolate chips or raw cacao nibs

½ cup (125 mL)

chopped almonds, walnuts or pecans

¼ cup (60 mL)

coconut sugar

1 tsp (5 mL) cinnamon 1 cup (250 mL)

almond butter or sunflower seed butter

¼ cup (60 mL)

coconut oil

½ cup (125 mL)

almond milk

2 tbsp (30 mL)

real maple syrup

1 tsp (5 mL)

pure vanilla extract

Chocolate for breakfast? Oh yes! These protein-packed squares of deliciousness are the perfect on-the-go breakfast. I often bake them on the weekend and then freeze the individual squares. I simply grab one and head out the door on a busy weekday. They are also lovely as an afternoon crunchy sweet snack. The bars may crumble as you cut them and transfer them to the cookie sheet. Just keep the crumbles and use it as a topping for yogurt – instant homemade granola!

Preheat oven to 350°F (180°C). Grease a 13 × 9 inch (3 L) baking dish. In a large bowl, combine oats, protein powder, sunflower seeds, coconut, chocolate chips, almonds, sugar and cinnamon; mix well. In a small saucepan over low heat, melt almond butter and coconut oil. Add to dry ingredients; add almond milk, maple syrup and vanilla. Stir until fully combined. Give it a little taste test, adding more maple syrup if you desire a sweeter taste. Pour batter into the baking dish and press it down evenly with wet hands. Bake for 15 minutes. Remove from oven and let cool slightly. Cut bars into your desired size and transfer them to a greased cookie sheet. Bake for another 10 to 12 minutes or until the edges are golden brown. Let cool for a few minutes on the baking sheet. EnJOY immediately or transfer to a rack to cool completely. Store in an airtight container for a week or freeze for a few months. Note: This recipe is gluten-free only if you use oats labelled “gluten-free.” Oats can be contaminated with wheat. *Soaking the oats increases digestibility.

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

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Nutrition

The Nature’s Fare Nutritionist

Pre-Natal Nutrition Lisa Kilgour, rhn is Nature’s Fare Markets’ very own Registered Holistic Nutritionist. She is Board Certified in Practical Holistic Nutrition and provides one-on-one consultations and speaks for select vendors in our stores. Come in and speak to BC’s favourite nutritionist.

Oh pregnancy… that glorious time when everyone offers unsolicited advice and your body changes in ways you never thought possible. For some, pregnancy is a joyous time of a woman’s life, but for many women, that joy comes with constant nausea, fatigue, and fogginess.

meal), and whole grains make up 80% – 90% of a healthy diet. The other 20%… well, those are foods that are eaten for sheer enjoyment and are a part of a healthy diet too. Focus on eating healthy foods, and don’t be too concerned with the occasional treat.

This is also a great time to make a healthy diet a priority (unless nausea is an issue, then your priority is keeping any food down). A healthy pregnancy diet is simply a healthy diet. Lots of fruits and vegetables, protein with each meal, and healthy fats (1 tsp added to each

Choose Organic Pesticides in our food supply have gotten a lot of press lately. While I believe they do strain the body in many ways, the full effect of pesticides on our health is still unknown. But, we do know one important point – safe pesticide

8 | July/August 2014

levels are for adult-sized humans, not babies. They can also be found in breast milk. Always eat lots of veggies, even if your budget doesn’t allow for organic, but do buy organic whenever possible. Buying just the top 12 pesticide laden veggies organically can reduce your pesticide load by up to 80%! This list can be found at www.ewg.org Nausea One of the most frustrating symptoms pregnant women deal with is constant nausea. Up

to 80% of women will deal with this symptom. There are a few things that can help: Ginger Drink as a tea or in a candied chew; this can really help with symptoms. B6 For some mothers a deficiency in this vitamin can cause a lot of nausea. Soup Sip on homemade chicken or bone stock, especially if you can’t keep any other food down. Eat Regularly Eat three meals and two snacks per day.

Supplements Be sure to always check with your doctor or mid-wife before starting any new supplements. Probiotic The research on the power of a strong microbiome, or gut bacteria, in mothers is still in its infancy (sorry about the pun). We’re beginning to learn that transfer of good bacteria from the mother to the baby at birth may shape the baby’s immune system for life. A good probiotic supplement while pregnant and during breastfeeding may aid in strengthening the baby’s gut bacteria and immune system.

Fish oil The third trimester is a time of BIG brain development for the baby, and Omega-3 fats are key. Supplementing throughout pregnancy may mean the mother will be less deficient after giving birth (may reduce “Baby Brain”). It will also ensure breast milk is high in Omega-3s. A Good Quality Prenatal Vitamin This is a good insurance policy while pregnant as nutrient needs are higher, and will contain proper amounts of folic acid (preferably methylfolate form) Vitamin D Most mothers are Vitamin D deficient (most Canadians are in general). Vitamin D plays a significant role in health and disease prevention, especially in pregnancy.

Enjoy this wonderful time of your life and find support if you’re struggling. A Holistic Nutritionist can help you with food ideas and help to keep you well fed and nutritionally balanced throughout your pregnancy.

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the good life The Magazine of Nature’s Fare Markets | 9

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Health

Pumpkin Seeds for Bladder Control W. Gifford-Jones, md is a Fellow of The Royal College of Surgeons and author of seven books. He has been a family doctor, hotel doctor and ship’s surgeon. He established The Gifford-Jones Professorship in Pain Control and Palliative Care at The University of Toronto Medical School. There’s an old saying, “If you don’t go when you gotta go, by the time you get to go, you’ve already gone!” Millions of North Americans, if they’ve never heard this expression, know all too well what I’m referring to – urinary incontinence. Japanese researchers claim that pumpkin seeds are the answer to many urinary problems. But who hasn’t carved up pumpkins and tossed the seeds away? Urinary troubles take many forms for both men and women. Many women, following childbirth, suffer from weakened pelvic muscles. The complaint is that coughing, sneezing or even getting up quickly from a chair may result in wetting themselves and they fear becoming a social outcast. But more people of both sexes are inflicted with OAB (overactive bladder). They seek relief from daytime and nighttime urinary frequency which becomes more of a problem with advancing age. The result is lack of sleep, depression and, often, leakage of urine on their clothes. It’s estimated that one in six adults over the age of 40 is affected by OAB, and by age 70 it affects 48% of women and 17% of men. The cause for older women is often a combination of problems particularly after menopause. Childbirth sets the stage with weakened vaginal muscles causing, in time, a falling of the bladder wall. But, in addition, a lack of estrogen causes thinning of the 10 | July/August 2014

bladder lining and hence the urge to void. For men, urinary incontinence is often associated with enlargement of the prostate gland. It may also occur following radical prostate surgery or radiation therapy for prostate malignancy. Comments from patients indicate this happens more often than reported because patients who wet themselves are much more aware of this annoyance than the doctor who performed the surgery, and are embarrassed by it. Conventional medicine can help many female patients with surgery to repair damaged pelvic muscles. Prescription drugs are also available to decrease bladder spasm, but are often associated with side-effects. In addition, oral estrogen along with vaginal estrogen creams such as Premarin or Vagifem tablets are helpful in building up the bladder lining. Unfortunately these helpful remedies are often overlooked by doctors. But what about “Ultimate Bladder Control” using water soluble pumpkin seed extract? In 1578, a European herbal encyclopedia mentioned the use of pumpkins seeds to treat urinary problems. Pumpkin seeds have also been used by Native American tribes for years to “facilitate the passage of urine.” More recently, Japanese researchers claim that this natural remedy decreases urinary incontinence by 79%, daytime incontinence by 39%, and nighttime urination by 68%.

But what’s so magical about pumpkins seeds? Studies show that the seeds contain fat and water soluble portions. Researchers report it’s the water soluble portion of the seed that supplies the punch to ease urinary symptoms. By inhibiting the aromatase enzyme, it creates a tissue building effect on the pelvic floor muscles. It’s believed that this may make more testosterone available to strengthen and build back the urinary tract muscles.

The water-soluble part of the pumpkin seed also binds to the androgen receptor on pelvic muscles cells. This strengthens the female bladder wall to limit the amount of urine left in the bladder after voiding. Pumpkin seed extract plays another important role in the production of nitric oxide (NO) which has a relaxing effect on both arteries and muscles. This allows for better urinary control. For instance, when the bladder is full, NO is needed to relax the muscles allowing urination. But if NO is in short supply, the bladder becomes hyperactive, resulting in frequent urination. In males, pumpkin seed extract may not cause a decrease in the size of the prostate gland, but by decreasing inflammation, it improves urinary flow. Years ago no one carving a pumpkin would have dreamed that its seeds contained so much power to control bladder problems. But like drugs that decrease pain, any improvement in either incontinence, urinary frequency or a reduced urge to go, can make life more livable.

For more information about W. Gifford-Jones visit: docgiff.com or email him your comments at: info@docgiff.com

GOOD to our

Planet

The Road to the Future May Be Paved in Glass

Glass Surface LED Support Structure Base Layer

Imagine coming up with an idea that has the potential to make a massive positive impact on the world. Meet Solar Roadways, a company from Sagle, Idaho founded by husband and wife team Julie and Scott Brushaw. Scott, an electrical engineer, and Julie, a counsellor, say that the company was born out of their desire to improve and to innovate. Before starting Solar Roadways, Scott worked in the oil exploration business, where he saw firsthand the reliance that our modern society has on oil and petroleum products. He has also worked as an electrical engineer for an Ohio manufacturing company, during which time he consulted with tech industry legends Peter Norton and Bill Gates. While working in Ohio, Scott learned valuable information about microprocessors, solar energy systems, wireless communications, and local and wide area networks. According to Scott, it is these experiences that have resulted in Solar Roadways. Armed with the knowledge, the equipment, and the time, Scott and Julie have dedicated themselves to the success of Solar Roadways.

So, what exactly is this company? The name really does explain it well. Solar Roadways has created an extremely innovative road system that would allow for solar panels to be placed within a roadway to generate electricity. Using a hexagonal piece of recycled glass (that’s right – glass!) lined with solar panels that feed into a microprocessor connected to a power grid, the Brushaws have created what is in essence a “smart” road. With this new system, we would no longer need to use concrete or asphalt to pave our transportation corridors. Because glass is so fragile, the idea of using it as a driving surface may sound surprising, yet Solar Roadways’ glass panels can support over 200,000 pounds. What’s more, the panels can be built to include a number of options like LED lights for lane markers, traffic information, and warning signs. Even more amazing is that the panels are also able to heat themselves to keep snow and ice off the road in the winter. The Solar Roadways’ panels have been tested in various conditions and performs as well as or better than when compared to

traditional asphalt or concrete. These new roadways will be able to transfer the solar energy created to neighbouring businesses, houses, and to the main power grid. The Brushaws confidently estimate that a nation using solar roads, parking lots, and sidewalks would create more than enough energy to power the entire country – easily. With all of this extra power, our society would be able to substantially cut back greenhouse gas emissions. Further, the electricity created from the panels could potentially provide power for electric cars as they drive, thus, creating unlimited range and substantially reducing the need for gas powered vehicles or, for that matter, the internal combustion engine. The system also allows for cable corridors for telephone, cable, and other communication wires, as well as storm water drains, both of which would flow underground next to the road, with easy access for repairs and maintenance. In 2009, Scott and Julia received a contract from the Federal Highway Administration to build a solar road prototype. During construction, the pair learned many valuable lessons and discovered new and better ways to approach the project.

They set up an Indiegogo campaign to help raise funds for the next stage of research and development. The money will be used to hire a team of material, civil, and structural engineers to supplement Scott’s knowledge. At press time, Solar Roadways has raised over $22 million through their campaign that just closed, making it the second most-funded successful campaign ever on the Indigogo platform! For more information about Solar Roadways visit: solarroadways.com

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Natural First Aid Guide First aid is the first level of care that can be provided to a sick or injured person until definitive medical treatment can be obtained. It is meant to preserve life, prevent further harm, and promote healing. Most commonly, first aid is used to help reduce pain or discomfort for everyday injuries or illnesses. Having a well-stocked first aid kit ensures preparedness in the case of emergencies and means quick remedies for bumps, bruises, and minor illnesses. A natural first aid kit contains items like herbal tonics, tinctures, and capsules that have multiple everyday uses.

Aloe Vera

These natural remedies have little to no side effects, unlike chemical preparations, and are excellent for treating everything from blisters to bug bites. The chart below lists some great additions to any natural first aid kit. Deciding what to stock in your own natural first aid kit depends on what activities you

use ful for

Burns D osage /Indicat ion

are undertaking. A first aid kit for home use will have different items than one that you would take camping. A small tackle box makes a good first aid kit, as does a lunch kit, or even something as simple as a good sized zipper closure bag. Along with natural remedies, stock your kit with some bandages, gauze, and a pen sized flashlight.

Cayenne Powder

Mix five drops of lavender oil with one tablespoon aloe vera and apply to the burn.

Arnica

Calendula

12 | July/August 2014

use ful for

Anti-inflammatory, bruises, sprains, swelling, muscle spasms, arthritis

u s ef u l fo r

Coagulant, promotes scabbing Dos a ge/ I n d icatio n

Apply powder directly to the wound – use caution because stinging is common.

Coconut Oil

u s ef u l fo r

Skin moisturizer, hair strengthening treatment, remedy for cradle cap in infants

D osage /Indicat ion

Dos a ge/ I n d icatio n

Rub or massage arnica into the affected area – do not use on an open wound or take internally. Arnica should be used externally only.

Apply topically.

use ful for

u s ef u l fo r

Skin irritations, rashes, eczema, acne

Echinacea

Common colds, flu, sore throat, infections, immune enhancer

D osage /Indicat ion

Dos a ge/ I n d icatio n

Wash the skin with a diluted solution of tincture or apply calendula oil directly to the affected area.

One dropper of tincture up to four times per day, or two capsules four times per day – depending on potency.

Elderberry

use ful for

Coughs, colds, flu, bacterial infections D osage /Indication

Hydrogen Peroxide

Do not use unripe or raw elderberries as they have toxic characteristics. Take 15 ml of elderberry tonic four times per day.

Eucalyptus

use ful for

Respiratory ailments like bronchitis, chest congestion and sinus infections, natural antibiotic D osage /Indication

Apply eucalyptus rubs to the chest several times per day, or apply to the nasal area to relieve congestion. Add a teaspoon of essential oil to boiling water for steam inhalations.

Tea Tree Oil

u s ef u l fo r

Ear infections Dos age/ I n d icatio n

While lying on your side, pour one teaspoon of hydrogen peroxide into your ear canal. Fizzing and popping noises are normal and occur as a result of the hydrogen peroxide reacting to your ear wax. Leave the hydrogen peroxide in your ear canal for 20 minutes then stand and let the solution drain out of your ear. Repeat on the other side. Protect your hair and clothes with a towel as hydrogen peroxide has bleaching properties. u s ef u l fo r

Fungal infections on the skin, acne, yeast infections, lice Dos age/ I n d icatio n

Geraniol, Rose Oil, Geranium Oil & Citronella Oil

Ginger

Use one and a half tablespoons tea tree oil to one cup of water to create a solution to rinse affected areas.

use ful for

Insect repellant D osage /Indication

Combine distilled water, witch hazel, essential oils of geranium, rose, citronella, eucalyptus, cedar, mint, lemongrass, tea tree, or clove. Mix even parts witch hazel and distilled water plus 30–50 drops of essential oils.

Valerian

Dos age/ I n d icatio n

Adults: Take one teaspoon of tincture in water at bedtime, or one to two tablets.

use ful for

Digestive disruptions, nausea, vomiting

Children: Half dropper of tincture in water at bedtime.

D osage /Indication

To make ginger tea, add one tablespoon fresh grated ginger to two cups of boiling water, one tablespoon honey and half of a lemon, juiced. Ginger supplements can also be taken, starting at a dosage of 250 mg per day.

u s ef u l fo r

Anti-anxiety, insomnia

Witch Hazel

u s ef u l fo r

Bug bites, windburn, poison ivy blisters Dos age/ I n d icatio n

Apply topically as needed.

Lavender

use ful for

Sleep aid, relaxant, sunburns D osage /Indication

For sunburn – soak in a cool lavender bath, add ten drops of lavender essential oils to cool bathwater.

the good life The Magazine of Nature’s Fare Markets | 13

GOOD

Health — Food Labelling Series: Part Two —

Deciphering Food Labels In the January/February 2013 issue of The Good Life we included the article “Are You Really Eating Healthy?” that explained how to decipher the information on food product packaging. We incorporated information on how to make sense of nutritional panels, health claims and daily percentage values. We wanted to expand on this topic, so, in this complimentary article, we will discuss the meanings of food packaging buzz words, like “Gluten Free,” “Made in Canada,” and “Non-GMO.” 14 | July/August 2014

Gluten Free Canada has had regulations surrounding gluten free labelling since 1995. Health Canada and the Canadian Food Inspection Agency are actually more advanced than our American neighbours, who are still working on a set of clear gluten free standards. As of August 2012, Health Canada mandates that manufacturers cannot label, package, sell or advertise a food product as gluten free if it contains any gluten protein or modified gluten protein.

Division 24 of the Food and Drug Regulations contains a provision for “Foods for Special Dietary Use.” This includes any foods that have been created specifically to meet the needs of individuals who have a physical or psychological condition that can be controlled by their food intake. Gluten free foods fall under the “Foods for Special Dietary Use” category. As a result of this categorization, manufacturers are prohibited to make any sort of gluten free claim if the product contains any more than

the allowable amount of gluten. This allowable amount of gluten must be less than 20 parts per million (ppm). If the product contains any more than that amount it is not permitted to display the gluten free label. Manufacturers must disclose that the product contains gluten either in the ingredient list or through the use of a “Contains Gluten” statement. According to the Canadian Food Inspection Agency, a gluten free claim is any representation that suggests, states or implies that the food does not contain gluten. The CFIA prohibits any product to bear the gluten free label if it contains any gluten or gluten protein, including gluten from sources such as barley, oats, rye, triticale, spelt, wheat, and kamut. There are no rules that stop manufacturers from using quantitative statements about the amount of gluten in food products. For example, a manufacturer could claim on their product that it contained less than 5 ppm of gluten. The statements must be truthful and accurate and are not permitted to be misleading in any way. In Canada, manufacturers are not permitted to make claims of “Low Gluten” or “Reduced Gluten,” as this may persuade an individual to buy the product, when in reality it is difficult to quantify those terms. Made in Canada Many people like the idea of buying a product that was made in Canada because it supports our national economy and most likely will have been produced using ethical business techniques. However, there are concerns that many products that claim they are made in Canada may actually only be assembled or partially manufactured within our borders. According to the Government of Canada’s Business Network, it is not permitted to label a product with “Made in Canada” if it is only assembled or distilled in Canada. In order to bear the “Made in Canada” tag line an item must be wholly obtained or produced in Canada. For items that may have been partially created or finished in Canada, manufacturers are able to use the terms “designed” or “produced” in Canada, however the statements must remain truthful and not misleading at all times. The Canadian Competition Bureau mandates that for products to claim they were “Made in Canada” the last substantial transformation

C learly Labelled:

Gluten-Free at Nature’s Fare Markets Green means Gluten-Free Shop for gluten-free without the guesswork at Nature’s Fare Markets. Simply look for the green shelf tags that mark gluten-free grocery products. All products with green gluten-free shelf tags have been made in a certified gluten-free facility.

Spot our green shelf tags to easily find gluten-free products.

Made Without Gluten vs Gluten-Free The Apple Bistro at Nature’s Fare Markets serves many items that are “Made Without Gluten.” This term is used instead of “Gluten-Free” because, while we do our best to keep items made without gluten free from contamination from gluten, we cannot guarantee that items are 100% gluten-free because we do not have a dedicated gluten-free kitchen.

of that product must have taken place on Canadian soil. An additional requirement stipulates that at least 51% of the total direct costs undertaken to create the item must have been spent in Canada.

in the last 15 years. Unfortunately, the biotech industry is very powerful, both politically and economically, and is able to use its influence to steamroll the progress of GMO labelling advocate groups.

In order to be called a “Product of Canada” similar specifications apply. The final transformation of the goods must have occurred in Canada and at least 98% of the total direct costs spent to manufacture or produce the product must have been incurred in Canada. Non-GMO While Canada is strict on its policies for gluten free and “Made in Canada” labelling, our government is behind the curve when it comes to labelling products that contain genetically modified ingredients. Currently, the Canadian Food Inspection Agency only requires labelling of genetically engineered organisms if there is a safety concern associated with the ingredient, like a potential allergen. The CFIA does allow voluntary labelling of GMO products, but it’s no surprise that to date not a single company has come forward to disclose their use of GM ingredients. While independent polls show that 80% of Canadians are in favour of GMO labelling, efforts to create such regulations have been defeated in government twice

To make up for where government is failing, a private, non-profit organization has taken GMO labelling into its own hands. The Non-GMO Project designates products as GMO free using a third party verified certification system. Manufacturers voluntarily sign on to become a part of the Non-GMO Project. Their products are tested against core requirements that include traceability, segregation, and analysis of high risk ingredients at critical control points. If the products pass inspection, they are permitted to use the Non-GMO Project seal on all packaging, which signals to customers that the item they are purchasing is free from any genetically engineered ingredients. For more information about the Non-GMO Project: nongmoproject.org

the good life The Magazine of Nature’s Fare Markets | 15

GOOD

Nutrition

What we’re eating

Seaweed Some of my favourite ingredients in the kitchen are hydrocolloids. Head Chef, Na ture’s Fare Mark ets These are thickeners, most of which are made from varieties of seaweed. They include agar-agar, alginates and carrageenan. These products can be used in a variety of ways, but most commonly as a vegan substitute for gelatin.

Nick Johnston

Did you know? • Agar Agar, a thickener often substituted for gelatin, is made from seaweed. • Seaweed varieties grow in a range of different sizes, from one inch to over 40 feet. There is one variety of brown kelp that is bigger than all other plant varieties on Earth. • There are over 400 varieties of seaweed used around the world for medicine, food, skin care, cosmetics, fertilizers, and even industrial chemicals. • Not all seaweeds are nice! Species like sargassum are incredibly invasive and can spread rapidly, killing other species as it grows.

16 | July/August 2014

Seaweed is a multi-cellular marine algae that may belong to one of three families, red algae, green algae, or brown algae. In order to grow, seaweed requires seawater or brackish water and enough light to create photosynthesis. It also requires some sort of a hard surface to attach to, which is why it is most often found in rocky areas. Seaweed is used for a number of purposes including as a food source. Coastal people harvest seaweed to make anything from sushi rolls to laverbread, which is a traditional bread made in Wales from a combination of oats and red algae. Seaweed is also used for the production of hydrocolloids, which are used widely in the food industry for thickening or as natural preservatives. Seaweed may also be found in fertilizer, toothpaste, cosmetics, paints, industrial products, and even explosives! Seaweed is an incredibly healthful superfood. Rich in calcium and magnesium, it is often added to treatment plans for degenerative joint diseases like osteoarthritis. It is also high in antioxidant vitamins A and C and is helpful for preventing inflammation. Perhaps seaweed’s most desirable characteristic is its high iodine content. Found in very few other foods, iodine is critical for healthy thyroid function. The thyroid gland regulates hormones and a malfunctioning thyroid can result in fatigue, weakness, and even high cholesterol. Seaweed also positively regulates the hormones estrogen and estradiol, resulting in a potential ability to reduce the risk of developing breast cancer. Some researchers speculate that the low occurrence of breast cancer in Japanese women is a result of a diet rich in sea vegetables. Seaweed may even have the ability to mitigate symptoms of PMS.

Buy It

When purchasing seaweed be aware of the waters it was grown in. Seaweed absorbs the properties of water, so be sure to select a product from an area known for pure water, free from chemicals. Most seaweed that is available for purchase will be dry; it is very uncommon to see it fresh unless you have a specialty market close by. All of these sea vegetables will need to be reconstituted in warm water as they are very hard when dry. The exception to this is of course, nori, which is used for rolling sushi. After soaking the seaweed I like to rinse it fairly well to remove any contaminants. After it has been rinsed, you have a lot of options with this ingredient.

Prep It

Seaweed is an ingredient that has a long history and has started to experience a revival in recent years. Preparation methods depend on which type of seaweed is used and in what type of dish. The most common varieties of seaweed are nori, kombu, wakame and dulse, and are likely the ones used in your favourite Japanese restaurants.

Wakame Salad 2 cups dried wakame seaweed 2 cups vermicelli noodles ¼ cup green onion julienned ½ cup cucumbers julienned

Pair It

Seaweed just screams Asian to me. Whether you’re taking a stab at making sushi or miso soup at home, the addition of seaweed will add salinity and a unique texture to any dish. It can go with any type of far eastern flavours, from Thai staples like coconut and galangal to the classic Japanese ingredients such as soy sauce, pickled ginger or almost any seafood.

½ cup carrots julienned

1 tbsp garlic minced

There are a variety of ways that seaweed can be cooked but keep in mind it doesn’t always need to be cooked; serving it raw is also an excellent idea. Most commonly, seaweed is used in sushi, broths, salads, and stir fries.

1 tbsp ginger minced

When sautéing or steaming seaweed, it is important that the seaweed is cooked quickly and delicately as many varieties will break down rapidly. You will want to cook it on low heat and just enough to warm it through. When using seaweed in soups it should be added at the end. It is also possible to make a seaweed stock by boiling the seaweed in water and then straining it to use as a base for soup. If salad is your gusto, soak and rinse the seaweed, then very finely julienne it as larger pieces can be quite chewy. It is great tossed with some sesame oil and rice wine vinegar.

Dulse: very commonly used as a salt replacement when powdered or chopped fine. It’s unique, intense taste can be added to a variety of dishes, especially potatoes, eggs, vegetables, rice, and chowders.

Mix vegetables together with the seaweed and noodles.

Whisk together in a separate small bowl. Toss with the seaweed mixture. Leave to marinate for 1 hour minimum.

½ cup sesame oil 1 lime zested and juiced

Nori: ready to use and does not require any prep work prior to using. This is the most common type of seaweed used in seaweed snacks.

Wakame: a thin and stringy seaweed, deep green in colour and used in making seaweed salad and miso soup. Use kitchen shears to cut wakame to desired size, as it can be difficult to cut with a knife. Remember, seaweed will expand significantly when rehydrated, so cut into pieces much smaller than the desired finished size.

Bring a small pot of water to a simmer and pour over the seaweed and noodles. Let both items steep in liquid until soft; about 10–15 minutes. Drain and rinse in cold water immediately.

½ cup water chestnuts julienned

Cook It

Kombu: needs to be soaked before use as mentioned above if using in stirfrys or sautés. It can be used as in soup stocks and is traditionally used in many Japanese noodle broths such as Dashi.

Place wakame and vermicelli in separate bowls.

1 tbsp tamari 2 tbsp rice vinegar 1 tbsp evaporated cane sugar

use We choose to ever organic when e possible becaus it’s better for or ts you and supp a sustainable and environment community.

1 tsp crushed chili

mount adjust a spicy to how nt you wa

2 tbsp sesame seeds

Toss with sesame seeds before serving.

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

GOOD

Fitness

Fit tip

Weights for Women? Rachel DOell is an instructor, personal trainer, mother, and wife who loves health and fitness. Her website, Daily Routine Fitness, features simple ways to fit living a healthy life into your everyday routine. Read her blog at: dailyroutinefitness.com/daily-routine-blog Many women can get easily intimated by the idea of hitting the weights or worry about the possibility of their programs bulking them up instead of slimming them down. If you’re looking for reduced body fat, increased strength, and a lifted bum, you’re going to have to pick up the weights, ladies. If it’s definition you’re after, you need to take your weight training sessions from a light weights/high rep combo to a solid 10–15 reps using heavier weights combined with cardio bursts. This type of program helps the body shape, sculpt, and create lean muscle. By lowering your reps and increasing the weight, you

overload the muscle, causing slight tears in the tissue, allowing your muscles to grow. But, if you think you’re going to wake up and look like Arnold Schwarzenegger, think again! Lifting heavy weights creates lean muscle that not only burns fat but also keeps it off. When we are constantly putting our bodies through hours of cardio, we put our bodies into a state of stress and we actually end up eating the muscle. So instead of looking firm or feeling strong, we end up with something we call skinny-fat. Although we may be smaller, we are soft and constantly fighting the scale or restricting calories to keep the fat off. When

Forward Lunge body weight or weights

The lunge is a huge benefit to the lower body as well as the core. We use our core for stabilization and our quads, hamstrings, and glutes to perform the lunge. Start in a standing position. Take one large step forward. Drop your back knee right above the floor. As you lower the back knee, tighten your core and squeeze your bum. Return to starting position and then repeat on opposite side. 10–15 times each side Note: The knee should not go over the toe when you step forward.

Shadow boxing body weight or weights

Shadow boxing is great for the whole upper body. We use the shoulders, back, biceps and triceps as well as the core and obliques as we twist. Stand with one foot forward and one foot back. Bring the weights towards your face as if you were guarding from a punch. Take your first jab, keeping your hand in line with the shoulder as you extend and then quickly bring it back to the body. Keep the core tight and your shoulders relaxed. I’m a huge supporter of mirrors and of watching form. 10–15 jabs each side Note: Watch your form as you strike and make sure you keep the proper form through the whole round.

18 | July/August 2014

we have lean muscle, however, our bodies’ hormones balance, we are less stressed, are stronger, at lower risk for injury, and we can eat more. (Yeah!) So now that we’ve established the benefits of weights, let’s talk about the workout. For many of us, entering the gym for the first time or even the 100th time can cause anxiety. You don’t know where to start, what to do, or how to perform the exercises properly. Here are a few exercises that will get you started on your weight-training program. To get started, combine these exercises two to three times a week for a full body circuit. You can also add cardio bursts in between or after the exercises for an increased caloric burn.

Squat body weight or weights

The squat is one of the best exercises for the core and lower back and for building a firm bum. Stand with feet hip width apart. Slowly lower your body until your legs are bent at 90 degrees. Squeeze your bum, press your feet firmly into the floor, and come back to a standing position. 10–15 reps Note: Knees should stay in alignment with your hips and don’t shouldn’t fold in towards one another. Your back should be upright with your core tight and ribs compressed. Try squatting with your back against a wall to check your form.

Crunch body weight

The crunch can be a very effective exercise for the core, but it is often performed poorly, making it ineffective. Place your heels on the floor, press your lower spine into your mat, and as you raise the upper body, think about pressing your ribs down. Bring your upper back and shoulders slowly off the floor, breathing in and out, count to three, and then lower for a count of three. To make it more difficult, you can also hold at the top and really squeeze those abs. 10–15 reps Note: Do not allow your ribs to pop out, which will cause your back to arch and our abs to not work properly. By pressing the ribs and lower back down, we engage our transverse abs (deep abdominal wall), and that’s when the magic of toning our core happens.

GOOD

Health

Joint Pain Shouldn’t Hold You Back!

• Standardized 5-Loxin Advanced® boswellia extract lowers the enzyme that stimulates the production of inflammation-causing mediators in the body • UC II® un-denatured type II collagen interrupts the inflammation pathway at the source; it acts as an immune modulator and can hinder the immune system from breaking down cartilage • Ester-C® vitamin C is a key constituent required for the formation of collagen • Supporting traditional botanicals for a broadspectrum effect: white willow and ginger extracts to help with pain relief, turmeric for its anti-inflammatory properties, and cayenne used to prime the digestive system for better absorption

The long-anticipated summer months are getting close! The days are getting longer, the temperatures higher, and city parks and recreational areas are ready for everyone to enjoy their favourite outdoor activities. Whether you are a professional athlete, weekend warrior, a busy mom, or enjoying retirement, if you’re active, you have likely experienced some form of joint discomfort. Active lifestyles can be hard on overworked muscles and even more troublesome for joints. In strong, healthy joints, ligaments and cartilage absorb impact and allow for smooth, pain-free motion. Exercise and even everyday activity can create pressure on joints that trigger the body to release enzymes that may break down collagen and cause soft tissues to become inflamed and harden or wear away, resulting in loss of mobility and pain. Inflammation is a natural part of the healing process as it helps the body recover

by increasing the flow of blood and immune cells to an area of injury. However, chronic or uncontrolled inflammation can cause tissue damage and chronic pain and is associated with a variety of chronic illnesses and the destruction of cartilage. Walk, Run, Climb, Play – You Can! SISU No. 7 is a breakthrough in joint care that reduces pain, increases joint mobility, and relieves stiffness. It contains no glucosamine and no chondroitin, and eliminates the traditional 6-8 week build-up period needed for most joint products. It will actually help reduce joint pain within 7 days!

SISU No. 7 effectively addresses the occasional tweaks and twinges brought on by exercise, sports, or physical activity. One easy-to-swallow capsule, once daily is all you need. Feel the difference for yourself and start to get back on track...fast, without the potential side effects and risks of over-the-counter and prescription anti-inflammatories and pain-killers.

SISU No. 7 targets multiple pathways to balance the release of joint enzymes and structurally support collagen-building blocks and sensitive cartilage. Additionally, it simultaneously supports the body’s natural range of motion and joint flexibility. the good life The Magazine of Nature’s Fare Markets | 19

DDS®-1 L. acidophilus discovered

The only patented human-sourced probiotic super-strain that produces an antibiotic-like substance called “acidophilin” which inhibits toxic micro-organisms

Innovite Health introduced patented DDS®-1 to Canada

1990s

Decades of clinical research and 80+ scientific papers published

ALWAYS FIRST MEANS

1986

Not available in any other probiotic brand

DDS®-1 is perhaps the most effective strain ever developed

1959

Innovite Health launches all-new vegan probiotic line

Each superior formulation includes the patented DDS®-1 strain. Exclusively available in Innovite Health brand probiotics

ALWAYS BEING

2014

FOLLOWED

WE PIONEERED DDS®-1 PROBIOTICS IN CANADA — NOW NEW AND IMPROVED TO BE BETTER THAN EVER FOR DIGESTIVE HEALTH AT ANY LIFE STAGE

Voted best new formula at NEXT Innovation Summits NutrAwards, Natural Expo West 2014

Many probiotics have followed since Innovite Health introduced the exclusive DDS®-1 Super-Strain in 1986. The choices are overwhelming and it's easy to get confused. But one thing has remained clear: Innovite Health introduced the patented DDS®-1 to Canada and it is still perhaps the most effective strain ever developed. That is why DDS®-1 is the base for each of our new and superior probiotic formulations. But don't take our word for it when you can rely on over 40 years of clinical research. Or better yet, join the millions who use and feel the difference DDS®-1 can make to overall health. Innovite Health is leading the probiotic revolution with its new, award winning vegan* probiotics. Specially formulated to meet individual needs at any life stage, the exclusive non-GMO formulas are Gluten/Dairy*/Soy free for the discerning probiotic user. Try the scrumptious vanilla bean flavoured Innovite Health Family Daily Probiotics, containing the patented DDS®-1 strain and 800 IU Vitamin D for premium foundational intestinal health support. This smooth tasting, easy to chew format is a hit with kids and adults alike! CHOOSE INNOVITE HEALTH AND LEAVE THE FOLLOWERS BEHIND

* Family Daily Probiotics is lacto-vegetarian.

Formerly DDS Plus Junior Powder

facebook.com/InnoviteHealth t w i t ter.com/ In n ov i te Can ada

w w w. i n n o v i t e h e a l t h . c o m

Formerly DDS Ultra

Formerly DDS Plus

Formerly Ultra Cran

Available at any Nature’s Fare Markets location or order online at www.naturesfare.com

GOOD

Sweat it Out!

Sweating can occur at the most inconvenient times – right before a big meeting, in the middle of a date, or immediately after a hot shower. Even though sweating can be annoying, it is actually incredibly helpful for our health and wellness. Our bodies have over

Health

When our bodies heat up, the eccrine glands release sweat, which evaporates on our skin and cools us down. Apocrine glands release sweat as a result of adrenaline. This sweat has more of a milky texture and is the type that causes body odour. Apocrine sweat is produced during the first portion of a work out because our bodies require adrenaline to get moving.

four million sweat glands located everywhere except our lips. There are two types of sweat glands, the eccrine glands and the apocrine glands. Sweat from the eccrine glands helps to regulate body temperature. This type of sweat has a water consistency and virtually no odour.

Sweat is an excellent detoxifier. It is able to clear our lymph system, liver and bloodstream of toxins and contaminants, as well as cholesterol and excess sodium. Sweating can also help to rid our bodies of pesticide and herbicide residues as well as heavy metals. Working up a sweat is also helpful in protecting us against colds and flu. Human perspiration contains dermcidin, an antimicrobial peptide that fights germs and pathogens. When we sweat, dermcidin coats our skin, protecting us against bacteria and viruses. Sweat is often associated with zits, break outs, and large pores, but in fact, sweat helps to keep our skin clear. As we sweat, the liquid pushes dirt and grime out of our pores to the surface of our skin. Rinsing off after sweating makes sure that none of that dirt is absorbed back into the skin again. While sweating can be both inconvenient and uncomfortable, it’s actually a helpful process that gives our bodies many benefits!

3 Tips to Stay Hydrated this Summer 1. Drink Water! After a hard workout it is important to regain the water lost as a result of heavy sweating. Weigh yourself before and after exercising. For every pound of weight lost during exercise, drink 2–3 cups of water to replenish. In warm weather it is also important to gauge how much you are sweating and ensure that liquid is being replaced. 2. Add Electrolytes Electrolytes are minerals that help to maintain fluid balance in our bodies and are responsible for muscle contraction and

neural activity. Strenuous workouts or excessive sweating may cause the electrolyte levels in our bodies to become unbalanced. Replace electrolytes with an electrolyte drink, by eating a banana or by drinking coconut water, as all contain high amounts of important minerals. 3. Listen to your Body During a workout, hot weather, or even a period of high emotion, listen to your body’s signals. Sweating more is likely during these circumstances so it’s important to watch for signs of dehydration, like fatigue, headache, and dark coloured urine.

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

GOOD

Question

Q I am a 43 year old man and am finding it increasingly difficult to maintain muscle mass and also notice that I gain weight more easily, even though my lifestyle hasn’t changed much. What’s going on?

Your concerns are common ones for males over the age of 40. Declining testosterone is often to blame, as levels start to decline by about 2 – 3% each year after you turn 40. The role of testosterone is to increase muscle mass, boost brain function, strengthen bones, lower insulin levels, and protect against cardiovascular risk factors. Men also have estrogen, but as they age, the ratio of testosterone decreases and estrogen increases. This shift is also influenced by environmental factors. Xenoestrogens are industrially made and widely used compounds such as PCB, BPA, and Phthalalets which imitate estrogen and disrupt the Endocrine system. These have also been linked to an increase in cancer, especially those hormone-related problems like prostate, breast, and ovarian cancer. Natural ways to protect and increase testosterone levels:

• Maintain a consistent resistance weighttraining program. • Increase your intake of healthy proteins as found in a whey isolate or plant-based protein powder. Also, consider increasing your intake of nuts, seeds, beans, and organic meats. • Limit exposure to xenoestrogen containing products such as those found in certain skin care products, plastics, food preservatives,

and many chemical treatments and cleaners. • Limit or eliminate sugar in your diet by substituting with healthier options such as: stevia, honey, or coconut palm sugar. • Supplement daily with zinc, vitamin D, and essential fatty acids. • Include a daily supplement designed to eliminate harmful or excessive estrogens such as: Male Energy by Brad King.

Be aware of the warning signs that could indicate low testosterone. It is best to have your hormones checked by your doctor or naturopath to rule out any other possible health concerns: • Low sex drive and or difficulty reaching orgasm

• Loss of muscle mass • Increase in body fat

• Difficulty achieving an erection • Decrease in bone mass • Hair loss in both facial and body hair as well as scalp

• Mood changes

• Fatigue and lack of energy

Do you have health questions you’d like to find answers for? Write to us at: the_good_life@naturesfare.com You can also find answers in our website’s Wellness Center: naturesfare.com/wellness-center

22 | July/August 2014

Nature’s Fare Markets Update Awards Thank you to all of our wonderful customers who voted for us in the Okanagan Life Magazine Readers’ Choice Awards. Nature’s Fare Markets was selected as #1 in the category of Best Health/Natural Food Store in both the North and Central Okanagan and #2 in South Okanagan!

the Pedal Pushers. (Yep, one of our Head Office dogs, was on the team too!) Find out how you can get involved in your community next year: biketowork.ca Langley Gutsy Walk: On June 8th, our Langley team joined in the walk at the Gutsy Walk for Crohn’s and Colitis Canada. The charity has raised $3,004,624 across Canada so far to work towards a future without Crohn’s disease and ulcerative colitis. Nature’s Fare Markets was happy to help and our tent served over 350 gluten-free BBQ items and treats along with health information and smiles.

Contributions Save-a-Bag: We donate 5¢ for each

SAVE A BAG reusable bag you use. As of the end of

May 2014, $25,234.48 has been raised for the Food Bank. Our Langley store has raised $803.35 for the Langley School District Foundation. Nature’s Fare Markets has supported the Sierra Club for a number of years through our Save-a-Bag program, raising over $9,381. In an effort to assist as many different local charities as possible, we have chosen the SPCA as our new charity. Over the next year, customers can choose to donate Save-a-Bag money to either the Food Bank or the SPCA. Thank you for your support and for choosing to reuse your shopping bags!

Find out more about the walk: gutsywalk.ca Pick up a Gluten-Free Shopping Guide instore for information about going glutenfree and product selections too.

Fare Points

Fare Points: We reward Fare Points members with big discounts! It’s free to join and easy to collect points since you earn them whenever you shop. Ask your cashier for a membership form the next time you shop and let the rewards begin.

Events Spelling Bee: No sepll chek allowed here! April 30th marked the 7th Annual Adult Spelling Bee Challenge in Vernon. Staff from Head Office and the Vernon store formed our team, the Nature’s Fairies. Everyone had fun trying to spell the challenging words correctly. We didn’t win at spelling, but since we helped raise money for the Teen Junction and the Junction Literacy Centre, we think everyone came away a winner! Bike to Work Week: May 25– June 1 was the 2014 Bike to Work Week. Lots of staff joined in and biked, ran, or walked to work. Pictured is our Head Office team,

B Corp Community Month Garage Sale: When Nature’s Fare Markets’ staff learned we would be hosting a garage sale for charity as part of B Corp Community Month on June 14th, donations flooded in. The garage sale raised $802 for the Sustainable Environmental Network Society, a nonprofit network group associated with nonGMO awareness, the Okanagan Rail Trail group, seed swaps, water conservation, and a number of other environmental issues. Visitors also enjoyed our charity BBQ which raised $250 for Kindale Developmental Association, which supports people with disabilities and their families in the Okanagan and Shuswap areas. Find out more about B Corps: naturesfare.com/bcorporation Be sure to check our Facebook, Twitter, and Instagram pages to stay up-to-date with all of the events happening at Nature’s Fare Markets’ stores and in our communities.

New Seasonal Favourites Strawberry Rhubarb Coffee Cake

This gluten free coffee cake is packed with this classic favourite summer fruit combination.

Arabian Freekah Salad

Chewy freekah, toasted pistachio, crisp cucumbers, and a mix of fresh herbs tossed in creamy dressing made with lemony sumac.

Thai Shrimp Salad

Roasted prawns and lots of crunchy vegetables spiced up with traditional Thai flavours of coconut, curry, and lime.

Available at the Kamloops, Kelowna, Langley, Vernon, and West Kelowna locations. Product and pricing may vary per location. See in-store for details.

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

2 FIRST PRETTY COOL, EH?

RETAILER IN

Take a deeper look into the products you buy and where you buy them. Nature’s Fare Markets is proud to be Canada’s first Certified B Corporation retail company. There are over 900 companies internationally that are certified. These companies have met rigorous standards of transparency as well as social and environmental performance. Every product they sell increases their positive impact on the world. ANT E CH

H ANGE WE W RE T A WE TO SEE IN THE WORLD

Find out more at naturesfare.com/bcorporation

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Ethically assisting our customers on their journey to better health.

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Kamloops 1350 Summit Drive 250.314.9560 Kelowna 1876 Cooper Road 250.762.8636 Langley 19880 Langley ByPass 778.278.1300 Penticton 2210 Main Street 250.492.7763 Vernon 3400 30th Avenue 250.260.1117 West Kelowna 3480 Carrington Road 250.707.3935 Mail Order 1.800.406.6646 www.naturesfare.com