The Good Life - May/June 2015 by Nature's Fare Markets

THE The Magazine of

LIFE

Nature’s Fare Markets Live well. Live organic.

MAY/JUNE 2015

LOOK CLOSER DECIPHERING THE INFORMATION ON NUTRITION LABELS

5 WAYS TO BOOST ENERGY

TAKE A STAND FOR YOUR HEALTH

B CORP: OUR 2015 PROGRESS REPORT

THROWAWAY SOCIETY

THE

MAY/JUNE 2015

GOOD Feature 4

Look Closer Deciphering the Information on Nutrition Labels

GOOD to our Planet 20 22 25 28

Malicious Microbeads

B Corp: Our 2015 Progress Report 3% Club Program Throwaway Society

GOOD Health

7 5 Ways to Boost Energy 8 Take a Stand for Your Health 27 Small Changes Go a Long Way 30 NATURAL MEDICINE CABINET Quercetin

GOOD Fitness

FIT TIP

Move it! By: Rachel Doell

GOOD Nutrition 14

THE NATURE’S FARE NUTRITIONIST

WHAT WE’RE EATING

All About Dairy By: Lisa Kilgour, rhn

events

contents

LIFE

May LECTURE: “Why Alkaline?” with Christina Gohl from Santevia May 4 Monday Kelowna

May 5

Vernon

LECTURE: “Stay Energized” with Sam Graci from Genuine Health May 6 Wednesday Kamloops

May 7

Thursday

Langley

FREE NUTRITION MIINI-CONSULTATIONS: Lisa

May 12

Tuesday

Kilgour Vernon

May 13

Wednesday

Penticton

May 14

Thursday

Kelowna

May 19

Tuesday

Vernon

May 21

Thursday

Kelowna

May 26

Tuesday

Vernon

May 28

Thursday

Kelowna

Flyer Sale (starts) May 14

Thursday

All Stores

LECTURE: “Are Digestive Issues Making You Sick and Tired?” with Dr. Frank Silva from SISU May 26 Tuesday Kelowna

May 27

Wednesday

Kamloops

LECTURE: “Women’s Health: Tune up for Summer” with Dr. Frank Silva from SISU

May 28

Thursday

Langley

June B Corp Month

Rhubarb + Recipe: Rhubarb, Ginger & Lemon Loaf

June 1–30

In every issue

June 4

3 Noteworthy Notions 31 Nature’s Fare Markets Update

Tuesday

All Stores

Flyer Sale (starts) Thursday

All Stores

FREE NUTRITION MINI-CONSULTATIONS: Lisa

June 4

Thursday

Kilgour Kelowna

June 12

Friday

Vernon

June 23

Tuesday

Vernon

June 30

Tuesday

Kelowna

Flyer Sale (starts) June 18

Thursday

All Stores

2 | May/June 2015

100%

Noteworthy Notions SUPPLEMENT CELT IMMUNO-CARE Celt Immuno-Care™ is a blend of plant sterols with a unique broad spectrum antioxidant and an essential fatty acid complex. Plant sterols, also known as phytosterols, are present in small amounts in all plants, including fruits and vegetables, seeds, and legumes. It is difficult to get a sufficient amount in today’s diet, so supplementation is required. Plant sterols have been shown to help balance the immune response, by enhancing T1- Helper cell proliferation and increasing the regulation of T2Helper cells, to ultimately decrease conditions such as allergies, inflammation, and many types of autoimmune conditions.

HEALTH & BEAUTY

FOOD BACK TO EARTH WEEDS & SEEDS Weeds & Seeds Survival Cereal is your ultimate superfood topper. It is rich in vitamins and minerals and high in fibre. Two tablespoons is all you need as a food topper on cereal or yogurt, in smoothies, or eaten plain. It is delicious and nutritious.

EARTHLAB RAW MASCARA Handcrafted in West Kelowna, BC, Earthlab Raw Mascara is paraben-free and botanically enriched. It lengthens lashes naturally without smudging, flaking, or clumping.

BOOK

MOVIE

DON’T EVEN THINK ABOUT IT — by George Marshall Why, despite overwhelming scientific evidence, do we still ignore climate change? And what is needed for us to become fully convinced of what we already know? George Marshall’s search for the answers brings him face to face with Nobel Prizewinning psychologists, the activists of the Texas Tea Party, the world’s leading climate scientists, and the people who denounce them.

ORIGINS This movie spans 4 years and 19 countries, and interviews 24 experts in anthropology, medicine, ecology, and health to expose the roots of our DNA and demonstrate how to prevent the modern world from making you sick. Find out more at www.origins.well.org

the good life The Magazine of Nature’s Fare Markets | 3

GOOD

Feature

Look Closer Deciphering the Information on Nutrition Labels When scrutinizing nutrition labels on food packaging, most people are primarily concerned with sourcing how much fat and calories are in a box of crackers or a can of soup. And while it is important to have a grasp on the caloric impact and the amount of fat consumed, there is much more information hiding in your favourite product’s nutrition label. 4 | May/June 2015

The first thing to consider when reading a nutritional label is serving size. Without the serving size the nutritional values don’t hold much meaning. Depending on the product, the serving size could be the entire item, 100 mL, or a cup. The size of the serving will have a big impact on how much of that particular item you should consume; 100 calories and 5 grams of fat looks like it is a healthy option, but the question is, how big of a serving size does that represent? If it is for an entire energy bar it may be reasonable, but not as much so for only a quarter of a bottled beverage. A point to consider when examining the number of calories is the amount of nutrients that are involved in that same serving size. For example, some foods may be higher in calories, but they may also be very nutrient-dense, which offsets the caloric value. On the flip side, many foods are very high in calories but are lacking in most all nutrients. The key is to find foods that are high in nutrients but do not come with substantially higher calories. The vast majority of nutritional labels are based on a 2,000 calorie diet. Foods with 40 or fewer calories are considered low calorie items, those with approximately 100 calories are considered moderate items, and those with 400 calories or more are considered high calorie items. The goal is to garner the greatest nutritional value from foods that are within the low and moderate calorie range. Also found on nutritional labels are the item’s concentration of cholesterol, sodium, fibre, vitamin A, vitamin C, calcium, and iron. Along with the measure, there is a percentage listed next to each of these items. This percentage is the Recommended Daily Allowance (RDA), provided by Health Canada as a guide to how much of these nutrients a person following a 2,000 calorie diet should consume on a daily basis. In the case of fat, cholesterol, and sodium, the RDA sets out a limit that should not be exceeded. In the case of the other nutrients, like fibre, vitamins A and C, calcium, and iron, the RDA is the minimum standard that each person should be obtaining per day.

When looking at the fat content, keep in mind the difference between saturated fats, trans fats, monounsaturated fats, and polyunsaturated fats. All nutrition labels will separate trans fats and saturated fats out from the total fat content. This is because saturated and trans fats are responsible for a variety of health conditions and should be eaten in moderation. Saturated fat, cholesterol, and sodium can all increase the risk of heart disease, cancer, and high blood pressure. In contrast, vitamin A, vitamin C, fibre, calcium, and iron are helpful nutrients that can reduce the risk of many diseases and contribute to a healthy lifestyle. Nutritional labels also provide information about how much protein and carbohydrates are in a product. One rule of thumb for calculating protein needs is 0.45 grams of protein per pound of body weight. Most people easily meet their protein requirements per day, excluding vegetarians or vegans who may need to be more observant to ensure they are getting

their recommended amount. Carbohydrates are broken down into both fibres and sugars so be sure to consider each category. The average adult should be eating between 21 and 35 grams of fibre daily, but the majority of people do not get that much. When looking at labels, try to find items that have at least 3 grams of fibre per serving. Some more informative labels will include a number for both soluble and insoluble fibre. Soluble fibre helps to lower cholesterol, while insoluble fibre aids in healthy digestion. It is wise to be aware of the amount of sugar in a product, as hidden sugars are not uncommon in prepared food items. Sugars are present in a surprising number of products, including items that are typically savoury. Low-fat products are notorious for containing large amounts of sugar, which is added to make up for the flavour lost when the fat is removed. Women should be consuming no more than 24 grams of sugar per day, men no more than 36 grams, and children no more than 12 grams per day.

the good life The Magazine of Nature’s Fare Markets | 5

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GOOD

Health

5 Ways to Boost Energy

The next time you are hit with a case of afternoon sluggishness, avoid the energy drinks and try these options instead! 1. Rhodiola This powerful energy-boosting plant helps multiply energy cells, helping to get you through the day without adding stress to your nervous system. Your body creates energy through the exchange of phosphate groups between adenosine triphosphate (ATP) and creatine phosphate (CP3) in your cellular mitochondria. When ATP splits, it creates energy, but it also leaves behind a molecule with only two phosphate groups. CP3 saves the day by donating one of its phosphate ions to ATP, the process of which makes it available for energy synthesis again. Known as the ATP-CP pathway, this energy synthesis happens in your body all throughout the day. With age, your level of

creatine phosphate declines and so does your ability to re-synthesize more CP3. Rhodiola has been shown to produce higher levels of both ATP and CP, providing more energy molecules to take you from morning to night!

Along with a positive boost of energy, Yerba Mate also offers a hefty lineup of nutrients. 4. Feed the Machine Have you ever had someone accuse you of being “hangry?” You may be one of the many people that quickly loses energy (and patience) if they haven’t eaten enough quality protein and fibre. Start your morning with protein from nut butters, eggs, or yogurt, and add fruits and whole grains to give you enough fuel to make it through until lunch.

2. Hydrate If your energy tends to lag as the day wears on, you may be getting dehydrated, which can zap your liveliness. Drink lots of water, and munch on H20-rich fruits and veggies like radishes, cucumbers, and watermelon.

5. Sweat Exercise is one of the best ways to recharge, but it is one of the hardest ways to boost energy, especially when all you want to do is take a nap. Call up that will power and head to yoga, spin class, or the running trail. Exercise sends a rush of oxygen and nutrients 3. Yerba Mate Tea Coffee lovers will feel to blood cells and muscle tissues which stimucomfortable replacing their morning cup of joe lates energy production. By the end you will with a mug of steaming yerba mate, given that it feel refreshed and ready to take on the rest of has a higher caffeine content than green tea. the day! the good life The Magazine of Nature’s Fare Markets | 7

GOOD

Health

Take a Stand for Your Health

The human body is built for motion. It is clear in our construction that we were made for movement. We have 360 joints and 700 skeletal muscles, all working together in harmony to facilitate walking, running, jumping, and other forms of activity. Our blood requires movement to circulate, and our skin is elastic, providing easy mobility. Furthermore, our physiology allows us to stand up and defy the force of

8 | May/June 2015

gravity that pulls us back toward earth. Even though humans have all the components needed for an active lifestyle, we are generally fairly sedentary creatures. A great number of jobs require us to spend most of our days sitting at desks and some of our favourite pastimes involve staring at a computer or a television screen. Recent studies show that sitting is actually quite dangerous to our health – so much so

that many health professionals now consider sitting to be the new smoking. The average person spends 9.3 hours per day sitting down. This is compared to an average of only 7.7 hours asleep. And while 9 hours of sitting initially sounds like a lot, when considered, it’s not hard to see how quickly the time adds up. Between driving to and from work, spending time at a desk or in another seated profession,

day. Toronto researchers analyzed the results of 47 studies of sedentary behaviour and published their findings in Annals of Medicine. Their conclusions took into account people who offset What does sitting do? their daily sitting time by an hour of exercise. Sitting slows our body’s metabolism and reduces These individuals who were physically active but the creation of the good kind of cholesterol. still had long periods of sitting as a part of their Additionally, after only one hour of sitting, daily routine were 30% less likely to contract a the production of fat enzymes decreases by serious illness or die but were still faced with as much as 90%. Known as lipoprotein lipase, a significant risk to their overall health. The these enzymes are present in the walls of our Toronto researchers also found that the amount blood capillaries and are charged with the role of sitting in one day was an independent factor of breaking down fat molecules in our bloodfrom other common triggers that may cause stream. For some reason, sitting temporarily disease or death. That means that even if sitting deactivates these enzymes and stops the fat does not contribute to weight gain or obesity for burning process. Researchers have found that certain individuals, those people are still at risk prolonged sitting (which is defined as 8 to 12 for the health consequences that result from hours per day) can have a very serious impact prolonged sitting. on our health. Lack of physical activity in general is linked to heart disease and excessive sitting is even more closely tied to diabetes, stroke, and even cancer. Studies have shown that people who sit for more than 10 hours per day increase their risk of developing Type 2 diabetes by 90%. Additionally, sitting can increase the risk of breast and colon cancer by as much as 20%. An Australian There are still some questions circulating about study published in the medical journal these findings. First, how much sitting is too Circulation tracked the habits and health of much? There seems to be a general consensus 9,000 people who each watched an additional in the research that sitting for any longer than hour of television per day. The results showed eight hours is unhealthy. Second, what type of that each additional hour of sitting actually person is most at risk by prolonged sitting – a increased their risk of death by a shocking man or a woman, young people, or those who 11%. The idea that sitting is the new smoking is are older? There doesn’t seem to be enough not unfounded, as obesity and obesity-related information to come to a solid conclusion at diseases are responsible for 35 million deaths this point. per year in the United States. In comparison, tobacco products are only responsible for 3½ Get moving! million deaths. Regardless of who may suffer the most from excessive sitting, it is something that we Unfortunately the problem of too much sitting all should be aware of. Researchers suggest is not simply cured by an hour of exercise per and then relaxing and watching a TV program or socializing after work, the hours really start to accumulate!

Recent studies show that sitting is actually quite dangerous to our health – so much so that many health professionals now consider sitting to be the new smoking.

becoming more aware of the amount of time you spend sitting and then trying to reduce that by a few minutes each day. A good trick if you work at a desk is to set your phone timer for 30 minutes. Each time the timer goes off, stand up for at least three minutes. Take the opportunity to grab a drink of water or to talk to your coworkers face-to-face rather than sending so many e-mails. When you are sitting make the effort to maintain good posture. Our spines are not meant to be in a curved position all day long, and doing so causes our chest cavity and lungs to become constricted, making it hard to breathe. Less air means less oxygen to the blood and to the brain which can cause lack of focus and concentration. Sitting also squashes and compresses nerve signals, so if you notice that your legs are starting to feel swollen or numb, it’s definitely time to stand up! If you are at home watching television, try standing up for all the commercials. If you are playing a video game, make the effort to stand up after passing each level. Even standing up for as little as a few minutes will help to reboot your system and can reduce the serious risks that are associated with prolonged sitting.

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

GOOD

Fitness

FIT TIP

Move it! 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 Some of us are spending hours at the gym every week and then, at the desk at which we sit each day, are simply undoing our hard-earned work.

When we sit at our jobs all day, we don’t allow our bodies to move the way they are intended to. So how do we counteract the poor effects our jobs are having on our bodies?

It’s responsible for 9% of premature deaths. 70% of costs associated with healthcare are due to this preventable condition. And it’s now considered the fourth biggest killer of our generation. So what crazy disease is this?! Something we like to call the sedentary job – or the active couch potato. Whether you’re currently leading an active lifestyle outside your 9-to-5 or are choosing to skip the gym and allow your corporate job to rule your world, you are at risk! 10 | May/June 2015

When we sit at our jobs all day, we don’t allow our bodies to move the way they are intended to – movement that would flush out toxins, release stress from our muscles, reset poor postures, or give our mental health an opportunity for refreshment and rest.

Get up and move Something as simple as setting the timer on your smart phone and standing up every 30 minutes to stretch and move the body allows fluid to move through our muscles and refresh our systems! Alternatively, we could take a walk on our lunch break. Take the stairs for all of your work errands. Whether you’re making copies, delivering a message, or picking up your lunch, take the stairs! The more times you climb, the greater result it has on your body. Lunch hour workout Whether you have 30 or 60 minutes on that lunch hour, you can make your time effective! FOR MORE INFORMATION about Rachel Doell visit: dailyroutinefitness.com

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If you don’t have access to a gym or a studio to pop into for a quick class, get together with some of your co-workers and start a run/walk club, setting your workout timers for a quick 20-minute interval workout.

Set up a healthcare program at work Many businesses are taking the poor health effects of a sedentary job seriously and are open to allowing their employees short breaks to grab a breath of fresh air and move – some are even starting exercise programs in the office. I

encourage you to contact the HR director and get the ball rolling at your company. Studies show that employees who take their designated lunch breaks and 15-minute coffee breaks are more effective in their roles and bring more passion to their jobs.

DAILY ROUTINE FITNESS

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

GOOD

Nutrition

The Nature’s Fare NUTRITIONIST

All About Dairy LISA KILGOUR, rhn is Nature’s Fare Markets’ Registered Holistic Nutritionist. She is Board Certified in Practical Holistic Nutrition and provides free half hour one-onone nutrition consultations in our stores. Book your free appointment in-store today.

You are what you eat. I’m sure you’ve heard this before, and I’m sure you’ve heard this from me many times as well. This statement tends to be on repeat in my head, so you’ll hear it from me all the time. Why? It’s important to your health. 14 | May/June 2015

I think and say it often because your cells have been created by the food you eat, which means every time you sit down to a delicious meal (or stuff food in your mouth while running from one place to another) you’re making a decision on the quality of your cells. And that’s pretty darn cool. But, I want you to add one more line to this statement: You are what you eat. And, you are what you eat… eats. This means, when you’re eating any sort of animal product (meat, dairy, honey, etc.), the quality of that food depends on the health and the diet of that animal. So, what they’ve eaten determines the quality of your cells as well. This is why I argue that if your grocery budget has limitations (like it does for most of us), the first place to put your hard earned dollars into unhomogenized whole milk from grass-fed organics is by purchasing organic meat and dairy. cows…and this is available in the dairy section To balance your budget, reduce your quantities at Nature’s Fare Markets. of these foods while increasing the quality. Let’s start with dairy. The quality of all dairy products is determined by this little equation: quality of the animal’s diet + quality of processing = quality of product. Milk The best diet for a cow is grass, so cows that eat only grass tend to produce the best quality milk. This milk is high in an essential fat called CLA, which may help to reduce belly fat and is antiinflammatory. The next best milk comes from cows that eat a 100% organic diet. How the milk is processed is also important, because it’s much harder to digest milk that has been highly processed. Least processed to most processed: Unhomogenized whole milk, whole, 2%, 1%, skim, modified milk ingredients (you’ll see this as an ingredient in food products). Skim milk, which has been touted as the “healthiest” milk for years, due to its low fat content, is a highly processed food product and is very difficult to digest. It’s also difficult to absorb the added Vitamin D because the fat has been removed. The gold-star milk is

Yogurt This lovely fermented food can be very good for your gut, your gut bacteria, and your overall health…when done properly. The best yogurt is made from the best milk (unhomogenized whole milk) and is fermented with “active bacterial cultures”. That’s it, just two ingredients. Sweeten it yourself with fruit or honey and you’ve got a great breakfast or snack! Cheese Many of us have a genuine love for cheese and understandably so. It can be really glorious. I don’t eat a lot of dairy, but I have a weak spot for nicely smoked cheddar. Raw milk cheese is the best type of cheese; this how it was made traditionally and it’s a properly fermented food. It can be easier to digest for those with lactose intolerance. A very close second are cheeses from local producers who use great quality milk (including milk from grassfed cows). Nature’s Fare Markets carries a great selection of these kinds of cheeses. Leave on the shelf any cheese that has “modified milk ingredients” listed on the label. This is a big red flag for a highly processed food product.

Dairy Alternatives If you’d prefer not to eat any dairy products due to digestive issues or you’ve made an ethical choice, enjoy the many milk alternatives like almond, cashew, rice, hemp, or my favourite, coconut milk. These can take the place of milk in recipes or in cereal. Look out for added sugars and preservatives. Always check the ingredient list and watch out for any unrecognizable ingredients. This is a good rule of thumb for all food purchases. If you’re concerned that you’re not getting enough calcium, don’t fret! Vegetables, especially green leafy veggies, are full of all of the bonebuilding minerals, like calcium, magnesium, and Vitamin K, and research has found that calcium is much more absorbable in veggie form than in milk (50%+ absorbability vs. 30% absorbability in milk). A diet high in veggies (raw, cooked, and fermented) is a healthy diet that can keep your bones strong! Everything I’ve talked about is available in the dairy section or milk alternative section at Nature’s Fare Markets. Just remember for dairy products, choose quality over quantity and your body will thank you! Enjoy!

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

What is

RAW? The concept of “ RAW” has been creeping up more and more in recent years, as it pertains to diet, as part of RAW food-based supplements, in articles extolling its many virtues, and quite literally all over the internet. But what exactly is meant by RAW? Far more than a mere marketing gimmick or the latest fad, RAW is an actual philosophy with which foods are approached and treated, in order to yield the best, most nutrient-dense results, be they consumed in their natural form as food, or as part of complex food-based supplements. In essence, it is said that RAW foods are those that have not been heated above 115 to 120° Fahrenheit (46 degrees Celsius). This typically refers to foods that have not been cooked, or more specifically, to foods in their natural state, which have not been altered by heating or any other form of processing. Another way to explain it would simply be to call it “LIVING” or “LIVE” food.

Exceedingly beneficial to health, RAW foods offer many advantages. For starters, it is known that cooking destroys enzymes which are essential to human health; without the presence of enzymes, the body simply cannot receive the complete, life-supporting, health-promoting benefits from food. We also know that cooking at high temperatures causes a drastic loss of vitamins and minerals and the development of carcinogens in our food. Conversely, RAW foods provide far more vitamins, minerals, antioxidants, fiber, probiotics, accessory nutrients and enzymes to the body, than anything that is cooked. It is precisely because it is RAW, unheated and untreated or altered, that this kind of food is replete with everything that enabled it to grow in the first place – life force, enzymes, water, oxygen, naturally occurring hormones, vitamins, minerals and so much more! Untouched, untainted, RAW food and RAW food-based supplements are quite simply real food, without hidden ingredients, nothing destroyed, altered or modified; just pure, fresh, living nutrition, such as nature intended. As such, it seems clear that adhering to a diet that features as many RAW, organic foods as possible will go a long way to helping alkalize the system to achieve and maintain optimal health. Further, complementing one’s active and healthy lifestyle with RAW whole-food nutritional supplements, rich in digestible energy, bioavailable vitamins and minerals, amino acids, proteins, beneficial enzymes and phytochemicals, will further help support health and wellness, for a long and healthy life.

The Very Greatest Greens

By Stéphanie Bureau, Naturopath

The natural health industry has been growing in leaps and bounds for decades. Recently we’re even seeing an acceleration in growth, as more and more consumers are heading the call to eat cleaner, leaner and just generally more healthily. As a result, fruit and vegetable consumption is up, as are vegetarian protein options, low-fat dairy products and all things organic. Many are also supplementing daily with multiple vitamin and mineral combinations, nutritional shakes and various other nutraceutical formulations. Another increasingly popular addition to many people’s diets are Green Drinks, and for good reason too!

Green Powdered Drinks are an excellent option for most people because they supply the body with a powerful dose of alkalizing, whole food nutrition in a very compact and convenient one-shot mix. But beyond the convenience of it all, green powdered drinks are also exceedingly nutrient-dense and boost the body with powerful, natural, raw energy; far more nutrition and energy in fact, then would be supplied through diet alone. And while traditional tablet-form vitamin and mineral formulas offer a lot of tangible benefits to health, Green Powdered Juices go one step further in that the vitamins, minerals, accessory nutrients and antioxidants that they supply, are all of natural source and therefore, far more bioavailable and readily usable by the body. As would be expected, with the increase in popularity of these Green Powdered Juices, the choices have also multiplied; the result being that it’s often hard to figure out just which one may be the most appropriate for us. To begin, flavor needs to be taken into consideration as not everyone is immediately sold on that earthy, grassy, chlorophyll taste. Fortunately for those with a less adventurous palate, who simply refuse to play around with too many complex flavors and textures, Green Super Food mixes also come in a multitude of tasty fruit-enriched combinations. Personally, I’m a huge fan of that raw, clean, natural grassy taste, so I typically choose based on the list of ingredients rather than anything else. Based on ingredients alone, one of my all-time favorites truly has to be Great Greens RAW™ Organic drink powder mix from Garden of Life. The original flavor is a true testament to the vast array of nutrition-packed greens in the formula. For variety’s sake, and in an effort to cater to a wider array of palates, they’re also introducing two new flavors later this year: delicious and refreshing Apple, as well as a rich and satisfying Chocolate option! There really is no question - Garden of Life’s Great Greens RAW is one of the uncontested pioneers of the category. Power-packed with 34 nutrient-dense, raw, organically grown greens, sprouts and vegetable juices, the formula provides whole food nutrition, along with generous servings of naturally occurring antioxidants, enzymes, amino acids, essential fatty acids and dozens of phytonutrients. It’s also bursting with naturally occurring prebiotics, probiotics and enzymes to support healthy digestion and nutrient absorption, as well as promote optimal immune health. In a nutshell, it’s just a really convenient and sensible way to get your veggies every single day!

If we take a closer look at the ingredients in Great Greens RAW, we find that it is replete with young cereal grass juices such as barley, alfalfa, oat, wheat, and kamut, which are some of the most nutrient-dense foods on the planet and interestingly, are all naturally gluten-free. They are all grown organically, harvested at their nutritional peak, immediately juiced and dried at low temperatures, to preserve all of their rich nutritional heritage, as well as potency and freshness. These young cereal grasses are loaded with chlorophyll and trace minerals and once juiced, they supply the body with ample natural energy, as well as help maintain healthy blood sugar levels. Great Greens RAW also contains over a dozen organic raw sprouts, which are the veritable stars of the vegetable world. Their numerous health benefits include high levels of dietary fiber, and copious B complex vitamins and protein. For those unacquainted with sprouting, it is a process that quite literally unlocks all of the nutrient potential within a seed, increasing its digestibility, all the while maintaining the entirety of its raw nutrient density. Obviously another added bonus to this already nutrient-rich Powdered Green Drink! Finally, Great Greens RAW contains a host of live, naturally occurring enzymes and probiotics. Present in all raw foods, enzymes enhance the body’s ability to digest and assimilate nutrients in our food, while probiotics are essential to an optimally-functioning immune system and digestive tract. Great Greens RAW truly is a leader in the Green Super Food drink mixes category, and with great reason! Try it out for yourself today, and feel the difference that GREEN makes!

GOOD

Nutrition

WHAT WE’RE EATING

Rhubarb If I had to choose between the five Head Chef, Natur basic e’s Fare Markets flavours (sweet, salty, sour, bitter, and umami) sour would win for me every time. Nothing epitomizes that quite like a stalk of fresh rhubarb in the spring.

Nick Johnston

Did you know? • Contrary to popular belief, rhubarb is a vegetable, not a fruit. • Rhubarb plants can live for up to 15 years. • Rhubarb tops contain oxalic acid and glycosides which are poisonous, so be sure to only eat the red stalks. • Though not often used, the word rhubarb can also mean a heated argument or debate. • The redder the rhubarb stalk, the sweeter the flavour.

18 | May/June 2015

Rhubarb is probably most commonly known for its use in strawberry rhubarb pie. And while it makes a delicious dessert, rhubarb is also a powerhouse of nutrients. It has long been valued in Chinese medicine for the plethora of vital phyto-nutrients and antioxidants it contains. Rhubarb is rich in folates, riboflavin, niacin, vitamin B-6, thiamin, and pantothenic acid. On top of that, rhubarb’s red stalks are chock full of lutein and vitamin A, both of which are key nutrients for eye and skin health. Like other green leafy vegetables, rhubarb is rich in vitamin K. 100 g of rhubarb contains a quarter of the daily recommended intake of vitamin K. Critical for the absorption of calcium into the bones, vitamin K is a nutrient that is extremely difficult to source from food, so adding rhubarb will go a long way toward fighting osteoporosis. In addition, vitamin K has been studied as a preventative treatment for Alzheimer’s disease. Research has shown that Alzheimer’s patients may have dysregulated calcium in their brains, a condition that could potentially be treated with vitamin K. Rhubarb is in season from April to August. When shopping for rhubarb, look for fresh, firm, and crispy stalks. Bright, deeply coloured stalks have the best flavour, so avoid dull coloured pieces with bruises or blemishes. Once home, wrap rhubarb in a paper towel and put it inside a plastic bag. Stored in a crisper, rhubarb should keep like this for two to three weeks.

Buy It Buying rhubarb is a pretty straightforward process. As I mentioned it is available in the late spring and early summer. The rhubarb you will find in the grocery store, or at the farmers market, will be red and green and anywhere from 12" to 18" in length; the different colours just represent different varieties. You want to look for bright, wide, and crisp stalks that are free of bruising and have minimal white spots on them. Once home with the fruit, it will stay good in the fridge for two to three weeks, in a covered container or lightly wrapped in paper towels.

Prep It Rhubarb first pops up in the late spring, one of the first culinary signs of summer. It can be anywhere from light green and almost celerylike, to a deep, rosy red colour. When you first bring rhubarb home, you want to start by cleaning it well, especially the base, as it can quite often be dirty and even have the occasional bug on it. The next step in preparing is up for discussion in certain circles. Some people swear by peeling it and others say that is blasphemous. It all comes down to whether the stringy segments (much like celery) bother you. I prefer it the natural way and do not peel it, but that is entirely a personal preference. The last step in preparing it is to trim down the two ends, and cut it down to an appropriate size for eating it.

Pair It Rhubarb is a super versatile ingredient that can be married with a tonne of ingredients ranging from other great springtime ingredients like strawberries and asparagus, to late fall ingredients such as apples, various nuts, and game meats. Classically, it’s most powerful food mates will be strawberries, ginger and all sorts of spices, and of course sugar. With rhubarb being so acidic it can even pair well with some ingredients that you would never imagine it go with like white fish, beets, or cheese. Always keep that acidity in mind, and the idea that the level of tartness will vary from green to red stalks, as well as from batch to batch.

Rhubarb, Ginger & Lemon Loaf Batter

1 tbsp ginger grated

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

1½ lemons zested and juiced

1 cup evaporated cane sugar

Sift flour and baking powder together in a separate medium bowl.

1¾ cup all purpose flour

1½ tsp baking powder Stir oil and water into the flour mixture. Add rhubarb mixture.

¾ cup grapeseed oil

Pour into a lightly greased loaf pan. Bake in a 375°F oven for 1 hour.

1 cup water

Cook It Although it is most commonly seen in baked goods, whether it’s muffins, cake, or pies, it is also being much more frequently used in savoury ways as well, since it can add a nice pop of acidity. Rhubarb makes a beautiful zingy dressing that is deep red in colour, or it can be roasted lightly and added to a salad of spinach, goat cheese, and beets. But for me it’s the classic preparation of rhubarb; just slightly stew it down with some sugar and water to almost a syrup consistency, let it cool, and just spoon it on biscuits or toast for breakfast or a late-night snack.

Combine rhubarb, ginger, lemon, and sugar in a medium bowl.

1 cup rhubarb roughly chopped

Icing 2 tbsp lemon juice

1 cup icing sugar

Whisk lemon juice and icing sugar together. Leave cooled loaf in pan. Pour icing over loaf. Let icing harden before slicing loaf.

the good life The Magazine of Nature’s Fare Markets | 19

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to our Planet

Malicious Microbeads

Awareness about the overuse of plastic bags has risen significantly in past years. Cities and provinces are banning the use of plastic bags and there are many active campaigns to eliminate the use of plastic bags entirely. In recent months, a new plastic villain has surfaced. Tiny bits of plastic, less than five millimetres in diameter, are clogging the planet’s waterways and wreaking havoc on native species and ecosystems. These plastic pieces, dubbed microbeads, are used in personal care products like body wash, facial

20 | May/June 2015

scrub, toothpastes, and hand sanitizers. Used as exfoliants, or scrubbers, microbeads are found in over 200 consumer products. Because of their small size, microbeads easily fit through bathroom drains and are missed by waste water filtration systems. They are released by the millions into oceans, lakes and rivers. The 5 Gyres Institute conducted studies that found an average of 43,000 microbeads per square kilometre in the Great Lakes. Studies conducted in areas closer to major cities found an average

of 466,000 beads per square kilometre. Fish and other marine life mistake the plastic beads for food, which causes harm to their digestive systems. Tests on fish from Lake Erie found that, on average, medium sized fish held 20 pieces of plastic in their digestive tracts, and that small fish had an average of eight pieces of plastic in their systems. Microbeads absorb toxic chemicals like DDT, PCBs, and PHAs throughout their journey from the bathroom drain to waterways, and those chemicals are passed on to fish once

they ingest the beads. The toxins then work their way up the food chain and eventually humans are exposed to the danger they present.

manufacturers of personal care items remove microbeads from their products.

Thankfully, there is action being taken against these malicious Microbeads are not biodegradable and are impossible to remove from the water system. Some microbeads. The state of Illinois has already banned the use of of the plastic beads have moulded to rocks and microbeads in any products coral forming a new substance that scientists sold within its marketplace. are referring to as plastiglomerate. On coral Following in their footsteps reefs, many of the coral are starving because are 11 other states, including the plastic beads clog their digestive systems, Washington, Oregon, and Hawaii, making it impossible for them to feed. who have all submitted bills to the What makes this environmental disaster even legislature that would ban microbeads. more sad is that it is entirely preventable. Major companies like Unilever, Proctor & Microbeads are not necessary additions to perGamble, and Johnson & Johnson have commitsonal body care products. There are a number of ted to removing all plastics from their products, other exfoliants that could be used in their place. most within a five year timeline. Oatmeal, sugar, baking soda, ground seeds, sea Microbeads are listed in the ingredients under salt, and coffee grinds are excellent exfoliating names like polyethylene, polypropylene, polyingredients that pose no harm to the environment. Americans alone use over 573,000 pounds ethylene terphthalate, polymehtylmethacrylaat, or nylon. The North Sea Foundation, in partnerof microbeads per year. One tube of Johnson ship with Plastic Soup Foundation, have created & Johnson Clean and Clear facial scrub cona smartphone app called “Beat the Microbead” tains 330,000 microbeads. It is imperative that

that helps consumers determine if their favourite products contain microbeads. Consumers use the app to scan a product’s barcode which checks the product against a database and then indicates whether or not it contains plastic. At Nature’s Fare Markets, we research all of our personal care products to ensure that they do not contain any plastics.

Tested on Humans for Pets

Cleanse Your Pet Inside and Out!

A local Okanagan business.

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

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to our Planet

B Corp: Our 2015 Progress Report

Since Nature’s Fare Markets received our B Corporation certification in December 2013, we have spent a lot of time trying to find ways to improve our business and our B Score. When we first certified we received 80 out of a possible 200 points. Although 80 points is the minimum requirement for certification, we were proud of this first effort as most companies have trouble achieving that score. However, we also viewed our point total as a starting point for improving our score in the future. Our scores in the Environment and Workers categories showed our commitment to reducing our environmental impact and our dedication to our staff. Since certification, we have continued to search for ways to operate our business with as little disturbance to the environment 22 | May/June 2015

as possible. To further this commitment we are currently investigating the idea of buying green energy credits through a fellow B Corp company. When it comes to our employees, we really do strive to create a family atmosphere that mirrors the fact that we are a family run business. We really wanted to show our employees how much we value them and their loyalty to Nature’s Fare, so we created a program that recognizes major employee anniversaries. For an employee’s fifth anniversary we send them and a partner out to a local restaurant that operates on similar values as our company. For their tenth anniversaries, our employees enjoy a weekend at Sparkling Hills Resort. Fifteenth anniversaries are celebrated with either an Okanagan adventure of the employee’s choice, including golfing, wine touring, or an

eco-focused trip, or a flight to anywhere in North America for two people. Finally, for an employee’s 20th anniversary, they are rewarded with a week off with pay. It is amazing that we have had a number of employees that have celebrated their 15th or 20th anniversaries with us in the last 18 months. We are so grateful for these individuals’ commitment and allegiance to Nature’s Fare Markets. After the completion of our assessment we noticed that there was a real gap between our community score and that of the median companies. Part of the problem we uncovered was that although we are active in our communities we had not put any of these initiatives forward in a formal matter. To ensure that we are doing the best we can for community involvement

WHAT’S A B CORP?

“B” stands for benefit. A

Certified B Corporation, or

B Corp Garage Sale

B Corp, uses the power of business to create positive social and environmental Volunteering at the Food Bank

change. B Corps are leading a global movement that redefines success in business; they work hard to not only be the best in the world, but more

Core Values Challenge – Vernon store

importantly, to be the best for

“B-ing” a B Corp: A few of the fun projects we ran this past year

we have reviewed our community presence and come up with some new initiatives. First, we are proud to now offer our employees paid

B SCORE This is how Nature’s Fare measured up in our first B Lab Impact Assessment: SUMMARY

Company Median Score Score

Environment

Workers

Customers

N/A

Community

Governance

Overall B Score

volunteer hours. All employees are provided with a total of six paid volunteering hours that they are free to use at any charity or nonprofit organization of their choice. Second, we created a comprehensive core values program that outlines Nature’s Fare’s core values and encourages our employees to live those values in the community. This past December, Nature’s Fare employees at each location went out into the community to raise money for the charity. This was a part of our Core Values Challenge, a fun initiative that was centred on Nature’s Fare’s core value of “We Believe in People.” Our employees helped schools, child development centres, local food banks, and local animal shelters through their efforts. Nature’s Fare is set to re-certify as a B Corp in December 2015. The aforementioned changes, in addition to a number of other programs that we have put in place, should help us to achieve a higher B Score and to be a better business for our communities, our employees, our environment, and of course our customers!

the world. B Corp certification is to good business like Fair Trade is to coffee or Certified Organic is to produce. It is a third party certification that recognizes sustainable business practices. By voluntarily meeting higher standards of transparency and accountability, B Corps are setting a new standard for other companies to follow and distinguishing themselves from the rest in a very crowded marketplace.

FOR MORE INFORMATION about our B Corp certification: naturesfare.com/bcorporation the good life The Magazine of Nature’s Fare Markets | 23

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3% Club Program

to our Planet

3% CLUB

Helping local groups give back to the community At Nature’s Fare Markets we are guided by our Core Values. One of these core values is our belief in healthy communities. In order to reach out and provide groups within our neighbourhoods with every opportunity to bring health and wellness into their lives, Nature’s Fare created the 3% Club. The 3% Club is all about giving. Through this program, Nature’s Fare Markets helps all types of local groups, clubs, businesses, and organizations give back to the community. How it works is simple: you collect receipts from purchases made at Nature’s Fare Markets and we give you back 3% of the total spent! How it Works Nature’s Fare Markets’ 3% Club acts like a rebate program for participants. When 3% Club group members shop at Nature’s Fare throughout the year, they save their receipts and send them to

us. Then, we give them back 3% of their total annual purchases. Non-profit groups invest 3% Club earnings directly back into the organization. For-profit groups donate 3% Club earnings to a charity or cause. We recommend getting employees involved in choosing where you will donate the funds. Inform us which charity or cause you’ve selected. We’ll donate funds directly on your behalf, and send you a receipt for the donation.

Total Funds Rebated in 2014 per Nature’s Fare location: Kamloops: $2,900

Kelowna: $2,634

Langley: $2,305

Vernon: $4,038

West Kelowna $490

Success Stories Over the years, Nature’s Fare Markets has helped 3% Club members raise tens of thousands of dollars for projects, events, and charities that they are passionate about. Many of our participants earn back more than $500 per year to go toward the needs of their group or organization. 3% Club participants that earned at least $500 in 2014 are the Kelowna Waldorf School, Okanagan Humane Society, Sovereign Lake Nordic Club, Vernon Montessori Society, The Bridge Educational Society, Langley Hospice Society, Kamloops Parkinson Awareness Group, and Kamloops Taoist Tai Chi Society. It’s free to join. Ask us for an application instore. We’ll supply you with a 3% Club Receipt Box and 3% Club Memo to get started.

the good life The Magazine of Nature’s Fare Markets | 25

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Health

Small Changes Go a Long Way There are times when making a big change can just be too much to handle. The level of commitment required and the perseverance needed to stick it out is just not reasonable at that moment. And while the knowledge of that may make you feel even less motivated, fret not, because there are a number of small changes you can make that have very little impact on your daily life but that will show great rewards in your physical and mental health!

Eat With Awareness As hard as it can be, try to pay attention to not only what you eat, but how you eat it! Take the time to chew your food as much as possible as this will help with digestion and will reduce the chances of bloating and gas. For the same reason, avoid eating too quickly, or taking in too much air with your food.

Mind Your Gut If you find that you have eaten too quickly, or Lemon Water Every Morning that your gut didn’t appreciate all that chips Mix the juice of half a lemon, or a full lemon if and bean dip you had for lunch, remember to you are over 150 lb, in a cup of room temperacompensate with probiotics. These beneficial ture water. Stay away from cold water because bacteria help to maintain smooth digestion and it will shock your system and may stop the will reduce the feelings of indigestion and bloatnutrients from being absorbed. Not only will the ing. Probiotics are also just excellent helpers taste of the lemon jazz up that boring glass of and keep the level of friendly flora high, which water, it can also help keep you regular! Lemon in turn lessens the chances of Candida or any water can be a great treatment for constipation. other bacterial infection taking up residence in It is also a great preventative measure for avoid- your intestinal tract. ing UTIs. Lemon water helps bad breath, may Take Walks on Your Breaks aid in weight loss, and contains a tonne of vitamin C which is awesome for building collagen in Instead of sitting in your office’s staff room during lunch, dedicate 10 minutes to getting skin and boosting immunity. outside for a quick walk. The fresh air will inGet More Vitamin D vigorate your mind and will help you focus your Adding vitamin D to your supplement list is concentration for the second half of the day. a no-brainer! It is recommended by almost The exercise will reboot your internal systems all doctors and naturopaths for its role in asand keep your digestion and circulation runsisting with calcium absorption in our bodies. ning steadily. Additionally, many studies have concluded Stretch that vitamin D can help to prevent certain People tend to carry their tension in their hips, forms of cancer as well as other diseases like jaws, and shoulders. Make an effort to take a multiple sclerosis. On top of all that, vitafew minutes each day to stretch these muscles min D is great for muscles, nerves, and the immune system. The best part is, vitamin D is out and release the tension that a long day can bring. Creating a small stretching routine will extremely affordable – a year’s supply can be keep muscles loose and improve flexibility. found for less than $20.

Take a Multivitamin Many people will benefit from taking a daily

multivitamin. Most of the vitamins and minerals that we need are sourced from food. It can be difficult to get enough variety and quantity of certain foods to gain the recommended amount of nutrients we require. Multivitamins may help to prevent or recover from illness, are helpful for improving cognitive function as we age, and because of the inclusion of vitamins B complex and C, are able to boost energy and vitality. Meditate Laying down to sleep at night with the events of the day on your mind can make it difficult to drift off. Meditation is an excellent exercise to slow the mind and prepare your body for rest. It helps to release stress and anxiety and relaxes tension found in your muscles. Before bed, try turning down the lights and turning off all televisions, computers, and other electronic devices. Sit in a comfortable position and focus on the natural inhale and exhale of your breath. As you breathe, bring attention to each muscle group in your body and allow it to release. As you progress through your body’s muscles you should feel increased relaxation and decreased anxiety and stress. This will prepare your body and mind for a good night’s sleep.

the good life The Magazine of Nature’s Fare Markets | 27

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to our Planet

THE BEST OF THE WEEKLY SUPPLEMENT BLOG

Throwaway Society These days, manufacturers are all racing to create a product that is cheaper, quicker, and more disposable than the last. They are driven by consumer demand, and in this fast-paced society consumers are scooping up these disposable items because they are the easy choice. Unfortunately, products that are made on the cheap are not durable and as a result they don’t tend to last much more than a few uses. This tendency to choose less expensive, single-use items over well-crafted items made to last is creating havoc for our environment. Here is a list of the five disposable items that are causing our planet the most harm:

1. Disposable Diapers According to the Environmental Protection Agency, 20 million disposable diapers are put into landfills each year. That adds up to 3.5 million tons of waste. The untreated waste from these diapers ends up seeping into our landfills and through to water systems causing contamination. Untreated human waste also releases methane gas, one of the worst greenhouse gases. Disposable diapers will eventually decompose in landfills, but they take 500 years to do so! Production of these diapers is also very hard on our environment. It takes 3.4 million gallons of fuel oil each year to manufacture the diapers that are sold in the marketplace. Disposable diapers use 20

28 | May/June 2015

times more raw materials, 2 times more water, and 3 times more energy to produce than cloth diapers. Additionally, conventional cloth diapers are produced with chemicals that can be harmful to babies’ sensitive skin. Instead of disposable diapers, try cloth diapers like those created by Bum Genius. Cloth diapers are more economical and in one year can save as much as $1,200 and one ton of waste in a landfill. Seventh Generation creates a greener version of disposable diapers that use very few petroleum products, have a natural brown core fibre, and are free from chlorine and other harmful chemicals.

2. Plastic Water Bottles A mind-blowing 1,500 plastic bottles are consumed every second in the United States. Worldwide, the bottled water industry makes close to $100 billion each year and is growing at an average rate of 7%. In theory, people buy bottled water because it’s supposed to be healthier, cleaner, and better tasting than tap water. In reality, there are few regulations for manufacturers of bottled water, and many simply bottle the same quality of water as that from a faucet. Bottled water creates 1.5 million tons of plastic waste per year, and requires 47 million tons of oil products to create the plastic containers. Although the plastic could be recycled, an amazing 80% of bottles are thrown into the garbage instead. Instead of plastic water bottles, try

buying a reusable bottle that contains its own water filter. Water Bobble creates fun looking bottles with high quality charcoal filters that can replace as many as 300 bottles per filter (www.waterbobble.com). Another option is the Hydros bottle, made from BPA-free plastic; it is dishwasher safe and available in five fun colours (www.hydrosbottle.com).

3. Paper Coffee Cups Stopping to get a coffee each day on the way to work may be a comforting (and vital!) morning ritual, however it results in 240 paper coffee cups being introduced into the environment each year per person. Even though the cups are made of paper, they are not recyclable because they are lined with low-density polyethylene. It takes a lot of energy and resources to create paper cups. Each year in North America more than 6.5 million trees are cut down to produce paper for to-go cups. In addition, 4 billion tons of CO2 are released into the atmosphere each year during the manufacture of these cups. The best alternatives to paper cups are reusable tumblers or ceramic cups. Reusable tumblers made of stainless steel are the best bet as they contain very little plastic. Ceramic cups are heavy and as a result have a negative effect on the environment during transport, however they are long-lasting and their environmental impact is negated after 70 uses.

Natural Women’s health

Harmony

Natural women’s health 4. Plastic Shopping Bags It’s estimated that human beings use between 500 billion and 1 trillion plastic bags per year. These bags are made from petrochemicals and take over 1,000 years to decompose in a landfill. As they decompose they release harmful greenhouse gases into the atmosphere. The cost of manufacturing and recycling one ton of plastic bags is approximately $4,000. The cost of buying the same one ton of plastic bags in the marketplace is only $32. Plastic bags have already been banned in Bangladesh and Rwanda. Ireland has imposed a tax on plastic bags, and China has mandated that all plastic bags must be purchased. Israel, some cities in Canada, Kenya, South Africa, Taiwan, and Singapore are all considering proposals to ban plastic bags. San Francisco was the first American city to create a total ban on plastic bags. Scientists estimate that four billion plastic bags end up as garbage each year. If these bags were tied together they would circle the earth 63 times. Paper bags are not necessarily a viable solution as they too cause negative environmental impact. Paper bags require four times more energy to manufacture than plastic bags and result in the release of more air and water pollutants. The best solution is to buy a few reusable shopping bags. Most grocery stores will offer a discount or a donation to a charity in return for using a reusable shopping bag. Canvas, cotton, or bags made from recycled pop bottles all last far longer than a paper or plastic shopping bag and are reasonably inexpensive.

5. Food Packaging Of the 26 million tons of food waste created in North America each year, 3.2 million tons is from packaging. The most common types of food packaging are plastic, paper, aluminium, and glass. Although all of these items are recyclable, a very small percentage of food packaging actually makes it into the recycling. While some forms of plastic and paper are biodegradable there is little chance that they will decompose in a landfill because most are too crammed to allow for enough light or the presence of microorganisms needed to begin the decaying process. Unfortunately food packaging is a necessary evil, however the amount of packaging should be reduced whenever possible. Manufacturers are the first step in this process and will respond to consumer pressure. Consumers can write the manufacturers of their favourite products to encourage them to reduce their packaging. Taking the time to recycle properly at home will also have an impact on how much food packaging reaches landfills.

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Contains higher* doses of Rehmannia traditionally used to relieve:

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