The Good Life - May/June 2016 by Nature's Fare Markets

THE The Magazine of

LIFE

NATURE’S FARE MARKETS Live well. Live organic.

MAY/JUNE 2016

Gut Reaction HOW FERMENTED FOODS CAN IMPROVE YOUR HEALTH

FEELING “HANGRY”?

HEARTBURN AND VITAMIN B12 DEFICIENCY

DON’T MOVE A MUSSEL

DEAR, OH DEODORANT

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of protein

 Grass fed dairy  Fermented for maximum absorption  Strengthens gut & digestive health

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15g of protein

CONTENTS G OOD

Feature

6 Gut Reaction: How Fermented Foods Can Improve Your Health

G OOD

to our Planet

27 Don’t Move a Mussel

G OOD

Health

21 Heartburn and Vitamin B12 Deficiency

By: Shelby Entner, nd

25 It’s More Than Just Tummy Troubles

By: Lisa Kilgour, rhn

GOOD

Fitness

12 Warming up for Summer

By: Rachel Doell

G OOD

Nutrition

11 Feeling “Hangry”?

By: Lisa Kilgour, rhn

WHAT WE’RE EATING:

Recipe: Roasted Strawberry Mojito Dressing

Strawberries

18 Spring Rolls for Spring

Recipe: Crispy Tofu Spring Rolls

By: Tori Wesszer

PRODUCT TALK WITH ROLAND: Get

G OOD

Beauty

a Leg Up on Legumes

28 Dear, Oh Deodorant

I N EVERY ISSUE 5 Noteworthy Notions 31 Nature’s Fare Markets Update

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

NATURE’S FARE CALENDAR

May IN-STORE FREE WELLNESS TALK

IN-STORE FREE WELLNESS TALK

Cutting Edge Cognitive Wellness

Fight Inflammation SPEAKER: Dr. Miranda Wiley PARTNER: Botanica

SPEAKER:

Dr. Jonathan Beatty, nd PARTNER: Prairie Naturals May 9

Kelowna

May 10

Kamloops

May 11

Langley

May 31

Vernon

June IN-STORE FREE WELLNESS TALK

Fight Inflammation SPEAKER: Dr. Miranda Wiley PARTNER: Botanica Kelowna

June 2

Kamloops

May 12

Vernon

May 17

Kelowna

May 24

Kelowna

May 25

Penticton

May 26

Vernon

May 31

Kelowna

IN-STORE FREE EVENT

Beauty Night

Beauty

Night

Meet our health and beauty experts to learn about natural skin and hair care.

June 16

Langley

IN-STORE FREE WELLNESS TALK

Everything You Need to Know About Hormones SPEAKER: Sarah Morrissette PARTNER:

JUNE June 14

Kelowna

June 16

Vernon

June 21

Kelowna

June 23

Vernon

June 30

Kelowna

Lisa Kilgour is Nature’s Fare Markets’ Registered Holistic Nutritionist

Lorna Vanderhaeghe June 8

Book your complimentary ½ hour appointment in-store today. MAY

Check online for event details: naturesfare.com Dates subject to change.

June 1

HOLISTIC NUTRITION CONSULTATION

Penticton

Check online for event details: naturesfare.com Dates subject to change.

SALE FLYER Find our flyer in-store or at www.naturesfare.com

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SALE START DATES

May 5

June 2

May 19

June 16

June 30

SALE FLYER 0, 2016

IVE APRIL 7–2

PRICES EFFECT

4 | May/June 2016 ent

Every Departm

HOUSEHOLD

SUPPLEMENT

Noteworthy Notions USE

MULTIVITAMINS New Chapter

BODY BUTTER Andalou Naturals

New Chapter vitamins and minerals are formulated for your specific life stage, and deliver targeted nutrition and herbs. For thousands of years, societies around the world have been fermenting foods with good bacteria to create healthy, gentle products such as yogurt and miso. New Chapter brings this traditional fermentation process to all of their multivitamins, delivering dietary supplements that are cultured with organic yeast and live probiotics. New Chapter is a Certified B Corporation.

Quench to restore moisture to parched and neglected skin. Luscious fruit and nut butters, fermented antioxidants, Fruit Stem Cell Science® blended with emollientrich plant oils, deeply hydrate and absorb quickly for nourishing hydration that is never greasy and lasts all day.

EAT TEMPEH Green Cuisine The most nutritious of soy foods, tempeh is a traditional Indonesian food made by a natural culturing and fermentation process that binds the beans together. Green Cuisine Tempeh is made with certified organic soybeans and grains.

READ

WATCH THE SIXTH EXTINCTION: AN UNNATURAL HISTORY by Elizabeth Kolbert This is a major book about the future of the world, blending intellectual and natural history and field reporting into a powerful account of the mass extinction unfolding before our eyes.

Over the last half a billion years, there have been five mass extinctions, when the diversity of life on earth suddenly and dramatically contracted. Scientists around the world are currently monitoring the sixth extinction, predicted to be the most devastating extinction event since the asteroid impact that wiped out the dinosaurs. This time around, the cataclysm is us. Kolbert provides a moving account of the disappearances occurring all around us and traces the evolution of extinction. The sixth extinction is likely to be mankind’s most lasting legacy; as Kolbert observes, it compels us to rethink the fundamental question of what it means to be human.

SCREENAGERS Are you watching kids scroll through life, with their rapid-fire thumbs and a sixsecond attention span? Physician and filmmaker Delaney Ruston saw that with her own children and learned that the average child spends 6.5 hours per day looking at screens. She wondered about the impact of all this time and about the friction occurring in homes and schools around negotiating screen time—friction she knew all too well. In SCREENAGERS, Delaney takes a deeply personal approach as she probes into the vulnerable corners of family life, including her own, to explore struggles over social media, video games, academics, and internet addiction. SCREENAGERS reveals how tech time impacts kids’ development and offers solutions on how adults can empower kids to best navigate the digital world and find balance.

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

G OOD

Feature

Gut Reaction HOW FERMENTED FOODS CAN IMPROVE YOUR HEALTH

Gut reaction, gut feeling, gut wrenching. All these sayings evoke emotions, and aren’t really about your gut—are they?

euroscientific research now proves there is a ‘gut-brain connection’—that what happens in our gut directly affects the health of our bodies, our brains, and our mood. And because of that we are seeing a revived interest in getting back to eating beneficial basics, like fermented food alive with the kind of microbes that our guts— and our whole beings—just love.

First a primer… Our intestines teem with hundreds of

6 | May/June 2016

different species of bacteria, most of which are friendly and protective. Their job is to aid the digestion and absorption of nutrients from food. They also ‘screen’ these nutrients to determine if they get to pass through the intestinal wall, the pathway to our bloodstream. Think of them as soldiers guarding the castle walls. But some of the bacteria—from food we shouldn’t eat, or from toxins—aren’t as friendly, and then a battle begins to prevent them from breaching that wall, and

multiplying in our bloodstream. Dysbiosis—the opposite of ‘symbiosis’ or ‘living in harmony’—happens when the healthy microbes lose, usually from too much physical and mental stress, and highly processed diets. A mild outcome may be gas or bloating, but when the imbalance is chronic, people can experience digestive issues like inflammatory bowel disease, food allergies and sensitivities—and a host of others like arthritis, autoimmune illness, chronic fatigue syndrome, and skin

DID YOU KNOW?

conditions like cystic acne, eczema, and psoriasis. Neuroscientists now also know that gut microbes affect our brain function, and have found links to brain fog, depression, hyperactivity, and learning and behavioural disorders.

• Our digestive tracts are sterile when we are born. Bacteria start to colonize when breast milk and other environmental factors are introduced, and continue to increase in variety and quantity as we grow older. This is the start of our natural defense system. • Our GI tracts has more bacteria than our bodies have cells.

Over the last century, fermented foods have been replaced by pasteurized and processed foods, which kill off beneficial bacteria like pre- and probiotics, while vital to a balanced gut, undermining the foundation for our physical, mental, and emotional wellbeing.

• An estimated 80% of our immune system is located in the gut. • Our gut produces more mood-enhancing serotonin than our brain. • The bacteria in our gut weigh approximately 4 lbs. • An estimated 400 to 1,000 different species of bacteria live in our GI system.

That’s why it’s so important to pay attention to the balance of our gut bacteria—to make sure our garrison is full of good soldiers. The best way to do that is to return to the time-tested fermented foods.

• Most of the digestion and absorption of food nutrients happens in the small intestine, after being processed in the stomach into a thick paste called chyme. • The small intestine is about 22' (7 m) long, and an inch (2.5 cm) wide. Because its walls are actually folds with fingerlike projections called villi, its surface area is about 2,700 square feet (250 sq. m) —about the size of a tennis court.

A Return to Tradition Naturopathic Doctor Jason Marr of Evoke Integrative Medicine Ltd. agrees, and explains why. “The fermentation process produces probiotics, a healthy bacteria,” he says, “which improve our access to nutrients, and the anti-inflammatory and antioxidant qualities of foods. Fermenting pre-dates cooking as a way to preserve food, to slowly break it down so that our bodies can digest it more easily, and to make us less susceptible to bacteria and infection.” Evidence of fermentation vessels has been found in archeaological digs in Eastern Europe, dating back to the Paleolithic era. Traditional diets, he says, were up to 30% fermented. “We’ve known for thousands of years how to ferment foods, and science now tells us why it works—what is beneficial from a nutritional standpoint. This renewed interest is a re-boot of old and ancient therapies—a return to naturally good-for-us traditional diets.”

Go With Your Gut Incorporating fermented foods into your diet is easy—in fact, you may be doing so

• The digestive system is home to more cancers, and causes more cancer mortalities, than any other organ system in the body. • Fermented foods produce many B vitamins, and other nutrients such as vitamin K2, which play a preventative role in heart disease. already, without realizing it, if you eat sauerkraut, tofu, or miso. Just make sure you eat a variety, as each one inoculates your gut with a different type of beneficial probiotic. Your exploration can be an adventure into other traditional global cuisines: lassi, idlis, and dosas from India; kimchi, fish sauce, tempeh, and kombucha from East Asia; and sourdough breads, kefir, and gravlax from Europe. You can even make your own fermented salsas, relishes, and pickles, as well as fermented vegetables, in endless combinations. Start with pairings of organic carrots, onions, celery, fennel, green beans, cabbage, beets, parsnips, and kale flavoured

with ginger, garlic, and chilis—or herbs and spices like dill, mint, cinnamon, coriander, or mustard seeds. A few jars, a bit of chopping, some sea salt, and water are all you need to create your own delicious crispy-salty-sour— and highly addictive—stock of fermented veggies, ready in just a few short days. Or for convenience—or if you are not fond of the flavours—Dr. Marr suggests a supplement such as Fermented Vegan Proteins+ or Fermented Whole Body Nutrition with Greens+ from Genuine Health. Whatever you do, start slowly to give your body time to adjust, and always consult a naturopathic doctor or nutritionist if you need professional guidance.

Sources: www.about.com

www.sharecare.com

www.wellnessmama.com

www.mercola.com

www.therootofhealth.com

www.organicauthority.com

www.livescience.com

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

Buy local · Buy Canadian

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Natural Factors

Fresh, local… supplements? Canadians want quality organic herbals and supplements that they can trust. Natural Factors takes this trust very seriously. That’s why, wherever possible, we grow our own!

Canadian made, Canadian grown Natural Factors grows its own organic echinacea (E. purpurea) on hundreds of acres near Kelowna, BC, adjacent to its state-of-the-art laboratory and extraction plant. The company has set herbal standards worldwide with its ECHINAMIDE® immune-support products made from fresh, hand-picked echinacea. We also have extensive demonstration gardens where we propagate and test other organic herbs, fruits, and vegetables. The purpose is to control the quality of our products from the ground up. By growing raw materials within a few miles of the Company’s quality control laboratory and extraction plant, Natural Factors ensures freshness, potency, and quality of finished products.

This arrangement also reduces the environmental impact of our operations by reducing the transportation emissions required to get herbs from field to finished product. Our Canadian facilities allow us to take products from the farm to store shelves, so we can quickly meet the needs of our retail customers while maintaining superior quality control. Natural Factors has grown to be a North American leader in our industry, but our roots are right here. Local raw materials, local people, and a long history as a neighbour and friend to the community – these are the special ingredients that go into Natural Factors supplements.

Buy local. Buy Canadian. Buy Natural Factors. naturalfactors.com

...in one tablet Factors Farms brings the “Seed of Nutrition” From a simple seed, planted in the ground with a little water, nutrients from the soil, and a whole lot of energy from the sun, comes the wholesome nutrition that sustains our lives. Natural Factors farms are certified 100% organic. Our crops are fertilized with compost and nitrogen-rich sea plants, and are meticulously cared for by hand. No synthetic pesticides (or even permissible organic pesticides) are used – EVER! We have always been committed to growing non-GMO organic seeds, as exemplified in the banner article on GMOs called Seeds of Extinction that our founder wrote in 1985. We have never grown anything GMO on Natural Factors farms. We make sure to choose true “species” non-GMO seeds for our seedlings, and we participate in seed saving programs. What people just like you have said after visiting our farms:

“All these incredible products start with this amazing soil. I’ve never seen soil so rich and full of nutrients before!” “The quality of the crops are outstanding. And because they’re organic, I know they’re non-GMO.” The 100% organic, non-GMO nutrient-rich plants grown on Natural Factors farms are harvested at their peak and immediately raw processed at our own facilities, using our proprietary EnviroSimplex® method to retain the vital bioenergetic vitamins, minerals, enzymes, phytonutrients, and antioxidants. We ensure the processing temperature always stays below 48°C (118°F). The end result is raw nutrition from whole plants, capturing all the vibrant energy and goodness of nature. Even when you grow certified organic non-GMO plants, it’s important to test for GMOs and hundreds of other unwanted contaminants. We excel at making sure that every possible test has been conducted to ensure you receive the safest, most beneficial products possible. What people just like you have to say about our testing processes: “I never would have imagined that there’d be so much technology involved in maintaining the qualities that are in the plants.” In our state-of-the-art laboratories, we use “mass spectrometry” to test for over 400 substances. Mass spectrometry can test at the molecular – even atomic – level, detecting environmental pollutants such as pesticides, herbicides, and fungicides, as well as heavy metals and other undesirable substances.

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GOOD

Nutrition

Feeling “Hangry”? LISA KILGOUR, rhn ate immediately, and had to eat again before I left the house. I spent my day finding snacks, and panicking if I didn’t have any food on hand. I was hungry and tired all the time. And by the end of the day I was too tired to even think about cooking, so I would have something quick, easy, and not-so-nutritious.

o you ever feel your personality changes when you’re hungry? Do your patience, kindness, and empathy go out the window and are replaced with frustration, anger, and the urge to strangle someone? And you need to eat now. Not in an hour, or even five minutes. Now. I hate to break it to you, but you’re not actually hungry. What you’re feeling is a blood sugar crash. Okay, you might also be hungry, but real hunger isn’t emotional. Real hunger feels like an empty feeling in your stomach, a slight dip in energy, and the feeling that “in the next few hours I should eat something”. You’ve got time to find something healthy to eat, you stay feeling like yourself, and you can continue on with your day. All other feelings that surround hunger are a message from your blood sugar, and it’s not happy.

Plus, these crashes really affect how we eat. Since we need to eat now, we go looking for the fastest thing we can grab. Our body also wants something sweet, so even if you have something healthy on hand, it won’t seem appetizing. Oh, but that cookie looks fantastic right now. And we always overcompensate. We eat too much because it takes about 20 minutes before our body knows that food is on its way. So we spend those 20 minutes eating anything we can find. The result—our blood sugar spikes, and later crashes again. It’s a blood sugar rollercoaster, and many of us spend most of our lives on it. We feel our eating is out of control. Our sugar cravings are intense. And our energy is always going up and down. It’s downright exhausting.

The best news is, it’s really easy to get off this ride. All it takes is some awareness, understanding, and a bit of planning at the beginning. Tomorrow you can feel better. It’s true—you can feel better quite quickly with just a few small changes. Breakfast: sugar + stimulants (like coffee) = stepping onto the rollercoaster. A higher protein/fat/fibre breakfast is a better start, like poached eggs and veggies, or steel-cut oats with nuts and seeds. For carb breakfast types, be sure your breakfast is high in nutrients and fibre. Notice: Every time you feel hungry, how do you feel? Is it a demanding blood sugar crash, or real hunger? Whatever you last ate caused this feeling, make a note. Pre-arranged snack: 3–5pm is the most common crash time. This sets the stage for either a sugary treat to perk us up or we eat everything out of our cupboards when we get home. Make note of your crash time, and have a snack about 30 minutes before. Stop the crash before it starts.

I know this rollercoaster well; I spent every day on it. I woke up every morning starving (a sign my blood sugar crashed overnight). I

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-on-one nutrition consultations in our stores. Check out the appointment schedule on page four and book your free appointment in-store today. Learn more: eatmorerealfood.com naturesfare.com

the good life The Magazine of Nature’s Fare Markets | 11

GOOD

Fitness

Warming up for Summer BY RACHEL DOELL

Summer is quickly approaching. Try these quick and effective tips that will help to improve your metabolism and tone your body for bathing suit season!

RACHEL DOELL is an instructor, personal trainer, mother, and wife who loves health and fitness. Her fitness company, Daily Routine Fitness, (dailyroutinefitness.com) features simple ways to fit living a healthy life into your everyday routine. Read her blog and find workouts: dailyroutinefitness.com 12â&#x20AC;&#x192;|â&#x20AC;&#x192;May/June 2016

hen the time comes to drop your winter coat, many of us immediately start thinking of the endless hours of sweat we will need to put in on the treadmill. Well, it’s time to change your thinking and switch up your workouts!

Sample Meal Plan Include plenty of whole foods into your diet each day to fuel your body.

1. More Weights, Less Cardio Adding weight training to your daily fitness routine not only benefits your weight-loss goals, it also provides your body with the strength it needs to fight injury and build a better posture. When we add weight training to our workouts, we can burn up to twice as many calories we would have in a typical cardio workout. Also, the lean muscle your body is building will continue to burn calories for hours after your workout.

BREAKFAST eggs veggies 1 piece of sprouted grain bread

MORNING SNACK

2. Avoid Crash Diets

1 apple

These days, many people want a quick fix or magic pill to solve their health needs. The unpopular truth is you’ve actually got to put some work in to get results. Crash diets do not promote healthy balance and have us putting on more pounds than we started with. These diets tend to slow down our metabolism and send our bodies into a fat-preserving survival mode. They also can cause our brains to suffer from a lack of nutrition, causing headaches, foggy thinking, and exhaustion. In most cases you are not detoxing, you are starving! So before you sign up for the next dime-sized diet or spiced water miracle potion, go to your local health food store, and stock up your fridge with whole foods that are actually going to fuel your body. If the task seems overwhelming, we’ve got additional tools and support waiting for you at DailyRoutineFitness.com.

3. Get More Sleep Your body is meant to rest and recharge during the night. Lack of sleep can cause our hormones to go crazy and our weight-loss dreams to fail. When we operate under little sleep we cause a hormone called leptin to fluctuate in an unhealthy manner, increasing feelings of depression and

handful of almonds

LUNCH anxiety along with increased emotional eating. Our bodies are suffering so they start craving sugar and different types of carbohydrates to keep us going. This is why women who have newborns often crave sweets and will describe it as almost uncontrollable. Thankfully, it is controllable! Put down your phone, get off Pinterest, and nap with your new baby as often as you can. A rested body can figure itself out.

quinoa vegetable salad

AFTERNOON SNACK protein shake

DINNER lean protein

Having trouble sleeping? Try these tips:

veggies

• Drink warm decaf tea before bed. • Spray lavender essential oil on your bed to help calm the body. • Journal before bed—it will help to quiet your mind.

brown rice or yams sautéed in coconut oil

EVENING SNACK plain Greek yogurt fresh berries

Fitness Facts

handful of raw nuts

BURN FAT 1 pound of muscle burns up to 50 calories per day and is continually helping your metabolism burn off excess fat and toxins. TONE If you’re looking to add lean muscle to your body, without the bulk, stick with 12–15 reps per exercise. The goals are to lift your bum, shape your abs, and define your shoulders. INCREASE ENDURANCE If you are looking to train your body for endurance, complete 15-20 reps per exercise using a weight that feels challenging toward the end of your reps. You will find these types of workouts in barre classes, Pilates bootcamps, and full body spin classes. GET OUT OF YOUR RUT Continually switch up your workouts! Take a day off from your typical workout and head to your favourite yoga or spin class. By keeping your body moving you’ll keep your metabolism in high gear.

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

Which

PROTEIN

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RAW MEAL: EAT HEALTHY, EVEN ON THE RUN • 26g of RAW, organic plant-based protein per serving • Excellent source of 19 vitamins and minerals • A healthy convenient meal and a satisfying source of energy

RAW PROTEIN: HELPS BUILD AND REPAIR STRONG MUSCLES • 18g of RAW, organic plant-based protein per serving • 4g of fibre + probiotics (1 billion CFU per serving) • Only 80 Calories keeps you feeling full longer

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G OOD

Nutrition

WHAT WE’RE EATING —

—

Strawberries

othing ushers in the arrival of warm weather like freshly picked strawberries, but did you know that strawberries aren’t really berries at all? The definition of a berry is a “fleshy fruit produced from a single ovary”, whereas strawberries are actually considered an accessory fruit. This means that the strawberry forms from a flower that has many ovaries; the ovary being the part of the flower that develops and ripens into a fruit. A true berry or not, strawberries are tiny powerhouses, filled with antioxidants providing a number of health benefits. The USDA Human Nutrition Center ranks foods by their ORAC value, which is a measure of

16 | May/June 2016

their Oxygen Radical Absorbance Capacity. Strawberries came in as having the second highest ORAC value—which is a testament to their high antioxidant levels and disease fighting capabilities. The high concentration of antioxidants and vitamin C also makes them great for boosting the immune

system, reducing inflammation, encouraging healthy aging, improving cardiovascular health, and even increasing skin tone. They also contain a substance called ellagic acid, which is a compound that has the ability to help the liver break down and remove some cancer causing substances from the blood.

Fruit is probably my favourite group of foods. After a long winter of eating apples, citrus, and pears they are one of the first fruits ready in the spring. They are always a welcome addition to my kitchen—I add them to smoothies, salads, and almost any dessert imaginable. Chef Nick Johnston creates the tasty dishes you find at the Apple Bistro in Nature’s Fare Markets. See pg. 31 for this season’s must-try new items.

Buy It

Roasted Strawberry Mojito Dressing

When buying strawberries there are a few things to look for. First off, you should try to buy locally and in-season. The same should be said for most fruit, but I really think that with berries it’s of the utmost importance. They will be soft and creamy, generally sweeter, and much more flavourful. Also, berries can act as tiny sponges for pesticides and herbicides, so it is best to choose organic where possible. The colour is important as you want to find the perfect shade of red—medium dark with no green spots except at the base of the stem. If the berries are a light red, chances are they are not ripe and if they are extremely dark, chances are they are overly ripened. The texture is also quite important as you want to have a berry that is firm and blemish-free. If there are lots of soft spots the berry will go bad more quickly. The final thing I like to look for when purchasing strawberries is the smell. Good strawberries will have a strong fresh smell to them, whereas ones that are under or over ripened just don’t have that smell.

Prep It Strawberries are extremely perishable and should always be prepared at the last minute before using in a recipe or even just eaten raw. To prepare them for cooking or eating, you will want to gently wash them under cold running water and then dry them by patting them. Always use running water, as opposed to soaking them in a container of water, as strawberries will absorb water quite easily and it will affect the taste and texture. It’s best to do this with the leaf cap still attached as once it’s removed they will degrade even more quickly.

Pair It There are about a million other foods and ingredients that pair amazingly well with strawberries. Of course, a natural choice would be other berries: blackberry, blueberry, and raspberry. Almost any fruit will match well with fresh strawberries but it is some other quirky ingredients that can really make strawberries a star. Things like balsamic vinegar, red or white wine, herbs like basil and thyme, dairy of almost any type, and even most proteins from fish, poultry, and even beef and pork, will all make a great mate for fresh berries. Making a sauce of balsamic vinegar, thyme, and strawberries will elevate any piece of chicken or turkey.

1 cup

strawberries

1 cup

olive oil

lime, zested and juiced

2 tbsp mint leaves, chopped 1 tbsp white balsamic vinegar 1 tbsp garlic, minced 1 tbsp Dijon mustard

Cook It Most people really just want to enjoy the freshness of strawberries during the late spring and early summer season by eating raw strawberries, but cooking them in various ways can also accentuate the taste. Of course baking them into cakes, tarts, and pies is a great summer treat. Or preserving them for the fall and winter by jarring them whole, or making jams and jellies will preserve that summer flavour. But doing some untraditional things with them also can lead to some interesting dishes. Taking some early season berries, that are generally a little more acidic, slicing them and sautéing them with asparagus can be a delicious side dish. One of the things I love doing, is just stewing them down with some ginger, water, and sugar to make a nice syrup to use instead of maple syrup.

½ tsp salt 1. Wash strawberries thoroughly, then remove stem and leaves. 2. Place strawberries a sheet pan and roast in a 325˚F oven for about 15 minutes. Remove from oven and let cool. 3. Add all of the ingredients (except the olive oil) into a blender and purée until smooth. 4. Turn the blender speed to low and slowly add the olive oil. 5. Once all of the oil has been added and the dressing has emulsified, pour into a serving container. Use this dressing with your favourite salad. It will go great with spinach, cheeses, nuts—it could even be used to sauce a grilled chicken breast. We recommend using organic ingredients whenever possible. It’s better for you and supports a sustainable environment and community.

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

GOOD

Nutrition

Spring Rolls for Spring BY TORI WESSZER

It was a beautiful sunny day, and I wanted to make something as light and refreshing as spring. So, I set off to create a healthy, vegetarian, protein-packed delicious version of a spring roll.

ow, my husband isn’t exactly the tofu-eating type, but I’m on a mission to make every effort to eat more plants and less animal protein. I made a batch of these and silently winced as he took his first bite in anticipation of his reaction.

Sweet success—he devoured them and declared them to be the best spring rolls he has ever had. The marinade for the tofu (which transforms into a dipping sauce) really makes the dish—that stuff is gold! I’d almost be tempted to double it… up to you of

TORI WESSZER is a Registered Dietitian and self-proclaimed foodie. Her nutrition philosophy embraces moderation and quality without deprivation. She started up Fraîche Nutrition on a whim in August 2014, inspired to help share her love of food and educate others on simple healthy eating at the same time. Tori believes that food and nutrition has become overly complicated, and hopes to help others live healthier lives one wholesome recipe at a time. 18 | May/June 2016

course! If you plan on cutting these beauties, make sure you use a sharp knife. I thought I had good knives until a good one landed in my knife drawer—it is incredible! A couple of good sharp knives are one of the best kitchen investments you will ever make.

Website: fraichenutrition.com Instagram: fraichenutrition

Crispy Tofu Spring Rolls 12

spring roll rice wrappers

250 g

rice vermicelli noodles

1 bunch cilantro, larger stems removed 1 cup

grated carrot

half long English cucumber sliced into thin pieces length-wise

green onions, sliced into long thin pieces

avocado, cut into slices

½ cup roughly chopped peanuts

Sriracha and hoisin sauce for serving (optional)

Crispy Tofu (see recipe)

1. Bring a large pot of water to a boil. Cook rice vermicelli noodles according to the instructions on the package and immediately drain into a fine sieve and rinse with cold water. Place cooked vermicelli into a small bowl and set aside.

Crispy Tofu 2

350 g packages extra firm tofu

2. Prepare a shallow dish that will accommodate the rice wrappers and warm water.

¼ cup

black rice vinegar*

3. Prepare the other toppings for the spring rolls and set aside. 4. To assemble the spring rolls, prepare your rice wrappers with warm water as per the instructions and layer in the middle of each paper a slice of avocado, vermicelli rice noodles, carrot, cucumber, green onion, cilantro, Crispy Tofu, and a sprinkle of peanuts. Roll up in a burrito style, tucking the ends in halfway through the roll, and repeat. 5. Serve with the Peanut Dipping Sauce, hoisin, and Sriracha sauce (if desired) and the reduced Crispy Tofu marinade as condiments.

3 tbsp brown sugar 3" piece ginger, peeled and cut into thin pieces 2 cloves garlic, thinly sliced 1/3

cup

soy sauce

1 tbsp

sesame oil

1 tbsp

each sesame oil and vegetable oil (for frying the tofu)

* substitute half white rice vinegar and half balsamic vinegar if needed 1. Cut tofu into 3" x ½" slices (doesn’t have to be exact) and place in a medium shallow dish. 2. In a small saucepan, combine remaining ingredients (except for the oils used for frying tofu). Bring to a simmer over medium heat. Simmer for one minute. Pour mixture over tofu, gently stirring to coat all of the tofu. Marinate for one hour. 3. Remove tofu from marinade and set aside. Pour marinade into a small saucepan and bring to a simmer over medium-low heat. Simmer until slightly reduced, about three minutes. Remove from heat and pour into a small serving dish. You can remove the ginger or leave it in if you’re a big ginger fan (I leave mine in)! 4. In a large frying pan or grilling pan, heat the sesame and vegetable oils on medium heat. Add tofu to pan and cook in batches (depending on the size of your frying pan) until golden brown on each side, about two minutes each side. Remove from the pan and set aside.

Peanut Dipping Sauce ½ cup creamy natural peanut butter ½ cup warm water

juice of 1 lime

2 tbsp soy sauce 1 clove garlic, crushed 1 tbsp

brown sugar

1. Combine all of the ingredients in a medium bowl and whisk together or place in a blender or mini-food processor and blend until smooth. 2. Set aside in a small serving dish. the good life The Magazine of Nature’s Fare Markets | 19

Multis That Are Gentle on the Stomach

 Non-GMO Project Verified  Fermented with Probiotics*  Made with Organic Vegetables and Herbs Discover more at newchapter.ca

†Joy McCarthy is a paid spokesperson for New Chapter. *No live probiotics are in these products. Read the label and follow directions. These products may not be right for you. Certified Organic by International Certification Services, Inc., Medina, ND, USA © 2016 New Chapter Canada, Inc.

Ask Joy! How can we trust that a natural health product has high quality ingredients? “Many people seeking wellness look for something extra on the foods and supplements they choose—validation from trusted third parties. New Chapter®’s credentials are excellent! Their 100% vegetarian multis are made with third-party certified organic vegetables and herbs. Their multis are also verified by the Non-GMO Project, reflecting New Chapter’s long-term commitment to avoid genetically modified organisms (GMOs).” Joy McCarthy† is a holistic nutritionist, best-selling author, creator of the blog joyoushealth.com, speaker, healthy living expert and a mom. Follow Joy on Instagram/ Pinterest/Facebook @joyoushealth

GOOD

Health

Heartburn and Vitamin B12 Deficiency BY SHELBY ENTNER, nd the liver and kidneys, increased risk of bacterial infections in the gut, and nutritional deficiencies. The FDA in the US advises that no more than three 14-day treatments of any PPI should be used in one year because of the increased risk of these diseases. The long-term use of these medications is frequently seen in clinical practice and has become the standard treatment for heartburn in North America.

urning in your chest wakes you up in the middle of the night. You can feel the tightness when you take a breath and panic sets in because it feels like a heart attack! Heartburn is a common and frightening condition that feels like a burning sensation in the upper chest—a feeling of fire that can spread up into the throat and down to the diaphragm. Many people will burp, have a sour taste in their mouth, or even vomit from the effect of having acid come up the esophagus and into the mouth. Over time, stomach acid can damage the lining of the esophagus and create abnormal cells, a condition called Barrett’s esophagus. Other side effects can

be coughing, wheezing, asthma, and damage to the teeth and mucous membranes. Heartburn is a serious condition that is conventionally treated with proton pump inhibitor medications (Nexium, Prilosec, and Prevacid—they all end in “prazole”). The side effects of these medications can be concerning and require proper support and education. Naturopathic physicians treat heartburn regularly and have many great natural options. PPI medications prevent reflux by blocking the stomach’s ability to produce acid. There can be immediate relief with these medications but long-term use can lead to serious diseases such as gastric cancer, damage to

SHELBY ENTNER, nd is a sought-after naturopathic physician, speaker, and expert. After receiving her doctorate in 2002, Dr. Entner went on to practice in the United States for several years before returning to BC and eventually founding Vero Health in Vernon. She enjoys a busy practice with her awardwinning team of practitioners and staff and loves living in the Okanagan with her young family.

One of the most common nutritional deficiencies seen with PPI medications is with vitamin B12. Vitamin B12 is found in meat and dairy products and is released from foods by the presence of stomach acid. Blocking the acid effectively blocks the uptake from the food. In a 2013 study in the Journal of American Medicine, patients who had been on PPIs for more than two years were significantly deficient in B12. A common side-effect of this deficiency is a condition called peripheral neuropathy that can make hands and feet tingle and lose sensation. Many people mistake their “pins and needles” and other symptoms of B12 deficiency (anemia, fatigue, constipation, depression) for other illnesses. A simple solution is to supplement B12 as you seek other solutions to your heartburn. Consider discussing your medications with a naturopathic physician, look at food sensitivity testing to uncover the root of the problem, and address the issues that are causing the symptom.

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

GOOD

Nutrition

PRODUCT TALK WITH ROLAND —

—

Get a Leg Up on Legumes

Watch out run-of-the-mill pastas…there’s a new noodle in town! Versatile, tasty, and oh so good for you, legume pastas are here.

up, pasta made with red lentils, black beans, mung beans, and soy beans are quickly becoming the go-to option for people with digestive issues—and those who simply love how they taste. We asked our Director of Purchasing & Vendor Relations Roland Siegmund why they are becoming such a hit. “There’s been a drift away from traditional pasta because

of its high gluten content. And while rice pastas address people’s gluten issues, texture can be an issue because they can go gluey during cooking. But these new legume pastas are fantastic. They have great texture without falling apart, are very high in fibre and protein, and lower in carbs. And red lentil pastas are particularly easy to digest.” That high fibre-high protein combination balances blood sugar, lowers cholesterol,

Sources: www.veghealthguide.com | www.cmaj.com - Canadian Medical Association

22 | May/June 2016

and keeps you satisfied longer. And, says Roland, their mildly distinctive taste works well in western and Asian recipes. Some legume pastas take a little longer to cook than wheat pasta because they are so high in fibre, and made from unrefined, whole foods. That also means they’re packed with vitamins and minerals.

Fresh Meal Inspiration

For a quick-and-easy meal, Roland likes to use black bean pasta cooked ‘al dente’ tossed in a pasta sauce from Simply Naturals. Then he adds light sprinkle of cheese. Try one of these ideas for dinner this week. Start by choosing a legume pasta. Cook according to the directions and drain. Then stir in one of these options… • Your favourite mild, medium, or hot curry paste, coconut cream, and steamed wild seafood. Top with chopped fresh cilantro. • Stir-fried organic veggies and a drizzle of sesame oil. Garnish with sesame seeds and finely chopped green onions. • Roast peppers, onions, and garlic with whole fennel seed. At the last minute, add a big handful of finely chopped chard, kale, or spinach. Toss in your favourite fresh herb and a glug of good olive oil. • Shredded, fragrant basil leaves, spicy dried chili flakes, and minced fresh garlic. Add extra virgin olive oil, a fistful of pine nuts, a few good grinds of black pepper, and a sprinkle of sharp cheese.

WHAT’S IN-STORE: PLATE-WORTHY PASTAS  RED LENTILS AND BLACK BEANS Organic and non-GMO mini-fettuccine, penne, and rotini made with red lentils or black beans. Made by Tolerant www.tolerantfoods.com  SOY BEANS Traditional shirataki-style noodles. Not as high in fibre as other legume pastas, they are low in carbs and calories, and rich in calcium and iron. Find these in our refrigerated section. Made by Miracle Foods and House Foods www.miraclenoodle.com | www.house-foods.com

Feeling adventurous? Try other pasta varieties too:  KONJAC Konjac is a type of yam. Look for pasta in rice, noodle, and spaghetti shapes. Made by Skinny Pasta  TENGUSA Kanten “dry” pasta is made from the fibre of a sea vegetable called tengusa. Made by Miracle Noodles  QUINOA AND AMARANTH Quinoa and amaranth are both naturally gluten-free and provide a rich source of plant based protein. Made by GoGo Quinoa

LEARN YOUR LEGUMES In North America our go-to starches tend to be potatoes, rice, and pasta. But in many countries—like India and Mexico—their carb staples are nutrientrich legumes like lentils and beans. What is a legume? Legumes include all varieties of beans, chickpeas, peas, and lentils. Loads of fibre Just one cup of beans delivers 14 to 20 grams of fibre—more fibre than the average North American eats in an entire day. High in protein Bean pastas can deliver 22+ grams of protein per three ounce serving. Lower bad cholesterol One serving (¾ cup) of legumes can reduce LDL, or “bad”, cholesterol levels by 5% (Canadian Medical Association). Nutrient-rich Legumes are good sources of fibre, protein, iron, calcium, zinc, B vitamins, and other nutrients that may prevent cancer and heart disease.

We’d love to hear about your fa vourite combinations featuring these pastas ! Connect with us on Facebook.

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

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GOOD

Health

It’s More Than Just Tummy Troubles LISA KILGOUR, rhn And I’d like to add a very generous dose of hope to your day. In almost every case, balance can be found. It really can! Trial and error, a bunch of experiments, and your commitment are needed…but that’s a small price to pay when it comes to your health. Best of all, there are few simple things you can do every day that can make a huge difference to your digestion. Spend a few weeks incorporating these digestive habits into your day and your digestive system will send you a huge thank you. 1. Be relaxed while eating. You’re either stressed or digesting. Take a deep breath, relax, and enjoy your meal.

ndigestion always sounds like such a mild word. “It’s just indigestion.” But those of you who are suffering from big digestive issues know it can be more than just a bit of embarrassing gas or irregularity. Symptoms can take over your life. A little known fact about me: my favourite new client is one with a very difficult digestive issue. And I hope that seeing my eyes light up at hearing your symptoms isn’t offensive…I just love a good puzzle. Two people can come to me with exactly the same symptoms, but how they got there and what they need to heal will be

completely unique to them. This unfortunate truth is why so many deal with frustrating and frequently painful digestive symptoms for years before finding relief. I’d also like to argue that mild indigestive symptoms, like gas or irregularity, also need some respect. The meaning of “indigestion” is “you’re not digesting properly”, and we are made of what we eat, digest, and absorb. Every cell is created from the nutrients we digest. A disruption in our digestion affects us at a cellular level, and I believe that the health of our digestive system is a core piece of our health puzzle.

2. Chew. Chew. Chew. Your stomach doesn’t have teeth. Swallowing inadequately chewed food really strains your digestive system and can be a cause of many symptoms. 3. No liquids with meals, and for up to an hour after. Liquids dilute your stomach acid and digestive juices. A small amount, ½ cup maximum, is okay. More will put out your digestive “fire.” 4. Be kind to your inner microbes. You’re 90% bacteria; most live within your digestive system, and play a huge role in your digestion. Take a good quality probiotic, enjoy fermented foods, and feed them lots of plant-based foods.

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

Happy Joints: Fight inflammation and stay mobile and pain free at all ages By Dr. Miranda Wiley, ND Inflammation is the new major target when it comes to disease treatment and prevention. It is a key player in joint pain in the form of arthritis (both osteo and rheumatoid), as well as muscle and nerve pain. But inflammation is also a necessary tool for our immune system, `so where is the balance and how do we stay on its good side? Inflammation is essential when there is an acute injury as it brings white blood cells to the area to fight infection and to repair or remove damaged tissues, much like emergency crews rushing to the scene of an accident. But once the area is healed then the inflammatory response needs to be fully quenched so that the body can return to normal function. When inflammation becomes chronic, which is to say that it lingers, or develops at a low level in otherwise healthy, nondamaged tissues, dysfunction develops in cells. Chronic inflammation is what is being increasingly implicated as the root cause of many of the modern diseases listed above. There are two key nutritional elements that work with the body to regulate inflammation and support a healthy inflammatory response – one that flares in acute situations, but is fully resolved when appropriate. The first is fish oil, and the second is turmeric. Fish oil contains two essential omega-3 fatty acids that have been extensively researched: EPA (eicosapentanoic acid) and DHA (docosahexanoic acid). EPA is the starting material to make compounds that are directly anti-inflammatory, and

therefore a lack of omega-3 fats in the diet are associated with chronic inflammation. DHA is a key nutrient for nerve and brain health, as well as supporting cardiovascular health through the lowering of high blood pressure. Both fats are essential for maintaining good health. The Western diet is so overwhelmed with pro-inflammatory omega-6 fatty acids that most people are primed for inflammation. A quality fish oil that is well absorbed and utilized by the body is a foundational supplement for long-term use. Botanica’s Omegalicious® uses fish oil that is certified sustainable by Friend of the Sea, a non-profit group dedicated to marine stewardship. Any potential contaminants from the ocean are removed through molecular distillation, and the final pharmaceutical grade fish oil is then emulsified to provide superior absorption. Emulsification allows oil and water to mix which in turn improves the digestion of the oil by digestive enzymes. A positive “side effect” of emulsification is a smooth and creamy texture to the final product that makes it an easy supplement to take, for kids and adults alike. Turmeric is a relative of ginger that has over 5000 published studies showing its immense role in regulating inflammation. While curcumin is the isolate that was the first to be studied in isolation, it is clear that it is only one of many compounds that affect inflammation. A whole turmeric extract, which includes both fat-soluble and water-soluble constituents offers the most comprehensive health benefits.

Botanica’s Turmeric Liquid Phytocaps contain the full-spectrum of curcuminoids and other medicinal compounds found in turmeric in a readily absorbed, convenient daily capsule. For those who prefer a liquid supplement Botanica offers a blend of turmeric and ginger that have been fermented over time by a blend of friendly yeast and bacteria. Ginger is also renowned as an anti-inflammatory herb, and the final product is a synergistic combination of both powerful superfoods that have been made more bioavailable through predigestion by microbes. Because both fish oils and turmeric are foods they are safe for long-term use. They are two potent players in the management of inflammation, and are each backed extensively in published research.

Dr. Wiley is a naturopathic doctor currently practicing in Vancouver, BC. She is passionate about empowering her patients to improve their health through food, and uses whole food nutrition as a cornerstone of her medical practice.

GOOD

to our Planet

Zebra mussel

Quagga mussel

Let’s keep the Okanagan free of invasive mussels! MUSSEL CONTROL CHECKLIST Inspect everything that has come into contact with the water: Boats, Sea-Doos, and other motorized watercraft

Kalamalka Lake

Canoes, kayaks, and paddle boats

ebra and Quagga mussels are invading North America. Introduced to the Great Lakes in 1980 by European vessels, these freshwater molluscs are so prolific that they are now infesting lakes in Ontario, Quebec, Manitoba, and 24 US states. Various organizations in British Columbia and Alberta are now working together to spread the word to boaters, fishers, travelers, and nature lovers.

An invasion in the Okanagan, says a recent Okanagan Basin Water Board study, would affect:

Damage Done

• Real estate values

These non-native species encrust and corrode hard surfaces and cause serious harm where they become established—which they do at an alarming rate. Each female produces about one million eggs every year, and grows into a thumbnailmore: Find out a sized adult. amussel.c dontmove

• The safety of our drinking water with the promotion of toxic algae

Float planes Hipwaders, life jackets, and fishing gear Kids’ toys and inflatables

• Aquatic infrastructure (e.g., marinas, public and private docks, and bridges)

Plus:

• Natural habitat and native species, and result in the collapse of our fishery

CLEAN off all plants, animals, and mud from your boat and related equipment

• Enjoyment of our beaches • Our economy with loss of tourism jobs and increased costs to manage the infestation and rebuild infrastructure.

How You Can Help If you boat, fish, or travel in and out of the Okanagan, please do your part. Review the mussel control checklist and make sure you spread the word.

DRAIN (on dry land) any item that can hold water (e.g., buckets, bilge, and ballast) DRY all items completely before using in another body of water And…spread the word!

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

US Geological Survey

Don’t Move a Mussel

GOOD

Beauty

Dear, Oh Deodorant

Sweating is normal, and believe it or not, it’s healthy! Sweat is the body’s way to help regulate body temperature as well as detox. However, while everybody sweats, stinky armpits are, well, the pits!

n our last issue we learned that whatever you put on your body ends up in your body, and your armpits are no different.

Top Five Staff Tested Deodorants

For years there has been ongoing research and debate regarding the use of antiperspirants and their link to breast cancer, and even Alzheimer’s disease. The main questionable ingredients found in deodorants are aluminum, parabens, phthalates, and propylene glycol. Aluminum is used in antiperspirants to stop perspiration by temporarily plugging the sweat glands. Aluminum is estrogenic and can also be absorbed into the skin and potentially disrupt hormones leading to an increased risk of cancer. Aluminum is also a component that is found in high concretions in those suffering from Alzheimer’s. This has caused concern about long-term antiperspirant use and the potential increased risk of developing Alzheimer’s.

28 | May/June 2016

2 5

1 3

1. Green Beaver Deodorant Stick Lavender 2. Zero Xeno Deodorant Balm Unscented 3. Lafe’s Roll On Extra Strength Deodorant Coriander & Tea Tree 4. Tom’s of Maine Long Lasting Deodorant Stick Unscented 5. routine. de-odor-cream. Natural Deodorant Maggie’s Citrus Farm

Parabens and phalates are both used in products as preservatives and to increase the consistency of the product. However, they are both known toxins that are again estrogenic and can mimic estrogen in the body as well as disrupt hormone receptors. Since estrogen is responsible for breast tissue growth, an increase of hormone-mimicking chemicals can increase growth in the potential for cancer. Secondly, there is a potential correlation between the direct application of the product within close proximity of the breast tissue and the many breast cancers being detected in the outer tissue of the breast. While some of this research is ongoing, these are still some facts to consider when selecting your deodorant.

Natural Alternatives When looking for a natural alternative to antiperspirants it is important to remember that the natural products work as a deodorant that helps kills the odour causing bacteria and not an antiperspirant that blocks sweat glands. Look for products that contain a few of these ingredients: coconut oil, tea tree oil, baking soda, cocoa butter, and a blend of essential oils. Finding a natural product that works best with your body may take some trial and error, but the process is worth it to avoid the potential risk of conventional products.

DIY BEAUTY

Deodorant 1 tbsp coconut oil

1 tbsp cocoa butter, grated 1 tbsp beeswax pellets ½–¾ tsp vitamin E oil 2 tbsp cornstarch or arrowroot powder 10 drops lemongrass or rosemary essential oil 10 drops tea tree essential oil 1. Combine coconut oil, cocoa butter, and beeswax in a small glass or

metal container. 2. Place the container in a small saucepan of simmering water to act like a

double boiler. The water should only be halfway up the side of the container. Do not get any water into the container. Watch the mixture carefully and remove from the heat as soon as the beeswax is melted. 3. Stir in the vitamin E oil and cornstarch or arrowroot powder until smooth. 4. Add in the essential oils, and stir throughly. 5. Pour into a storage container. 6. Allow the deodorant to cool completely before using.

Your gut is your digestive core. Keep it running smoothly with Ultimate Flora. It’s the probiotic that works hard with 50 billion cultures to boost immunity, improve digestion and keep your health on track.

Ultimate Flora Probiotics. More power to your gut. To learn more about Ultimate Flora Probiotics, please visit www.renewlife.ca

the good life The Magazine of Nature’s Fare Markets | 29

Whole Whole Body Body Health Health & & Pain Pain Relief Relief What is Recovery?

How does it work?

Inflammation?

•Unique, powerful formula

•Curbs damage before it's a problem

•Important process for maintenance of health

•Teaches cells to better respond to inflammation

•Pain relief

•Anti-inflammatory, anti-oxidant

•Protects us from trauma and pathogens •Blood flow increases, immune system responds

•Cell health improves encouraging first intention healing

•Holistic approach

•Long-term solution

•Free radicals are present

•Protects, regenerates, rebuilds

•Teaches body to heal

•Problems occur when it becomes chronic / uncontrollable

•Fixes deep rooted issues

Nutricol •Polyphenols, EGCG, Grape Seed Extract •Cell membranes increase receptivity to hormones

MSM

•Improves the cells’ ability to absorb and benefit from nutrients

•Naturally occurring sulfur (S) compound •S is critical for maintenance of healthy joints / connective tissues •Helps body produce "master antioxidant" glutathione

•Antioxidants inhibit process that leads to inflammation •Theaflavins suppress inflammation at early stages (stop advancement)

Key points

Hyaluronic Acid •Natural production is close to 50% less than optimal by age 40 •Cushions joints and nerve tissues •Stabilizes fluid breakdown within joints •Study at University of Calgary concluded HA levels in osteoarthritic joints to be below normal

•Increases anabolic response

Glucosamine HCL

•Decreases catabolic processes

•Naturally occurring, found in fluid around joints

•Relieves stiff joints

•Relieves chronic pain

•Supports structural framework of healthy joints

•Increases cell / body receptivity to other supplements

•Promotes, mobility, ROM, flexibility

•Improves digestion of food and supplements

•Hydrochloride form contains more elemental Mg than sulfate form

•Enhances quality of sleep

•Improves protective mucosal surface integrity of GI and respiratory tract

Vitamin C •Helps produce collagen •Lowers levels of C-reactive protein •Key to health and integrity of interior of cell (water soluble)

Vitamin E •Protects cell walls (lipids) from oxidative damage •Key to health and integrity of exterior of cell (lipid soluble)

Magnesium •Vital for bone strength and relieving muscle tightness (twitches) •Helps stabilize cell membranes •Plays role in 300+ enzyme processes and inflammatory responses

Betaine HCL •Improves digestion by increasing stomach acid levels •Decreases intestinal permeability common in RA sufferers •Helps decrease pain associated with lactic acid build up •Decreases blood vessel damage

Hyperberry Formula •Powerful, concentrated antioxidant formula •Blackberry, blueberry, cherry, raspberry

PURICA

Makers of Immune7, Menopause Relief & More...

NATURE’S FARE MARKETS

COMMUNITY EVENTS

SAVE A BAG

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. Participating organizations collect receipts from purchases made at Nature’s Fare Markets and we give them back 3% of the total spent! In 2015 we had 102 participating organizations and we gave back $24,303.28 to help support their programs and needs.

As with all of our communities, we can’t wait to get involved with the community of White Rock. We look forward to growing our community of knowledgeable, socially responsible, and downright amazing customers and staff. Stay tuned for more info as we begin our adventure in this new location. Join us in June for our Grand Opening Celebration! Check out our website for more details.

North Bluff Road

Johnston Road

We have raised $9,448 for our previous Save-a-Bag charity, the Sierra Club.

We are very excited to announce that we have a new location coming to 15180 North Bluff Road, White Rock, BC in May 2016.

Foster Street

Our total donations as of the end of March 2016: Food Bank: $30,451.99 BCSPCA: $4,164.05 Langley School District Foundation: $3,426.55 BC Wildlife Park: $350.35 Animal Care Society: $229.65

White Rock Sneak Peek

152 Street

We donate 5¢ to charity for each reusable bag used. Thank you for your support and choosing reusable shopping bags!

Update

Get Social Do you follow us online? We would love for you to reach out, connect, and say hey! Our social media channels are a great way to stay involved with what’s happening at our stores, plus recipes and health tips, events, and exclusive online-only contests. We look forward to seeing you on Twitter, Facebook, and Instagram.

Ask for more information: info@naturesfare.com

Find out about events and contests happening in Nature’s Fare Markets’ stores and our communities. www.naturesfare.com

NEW BISTRO DISHES —

at —

Nature’s Fare Markets

LEMON PISTACHIO TART

TURKEY SAUSAGE MINESTRONE

RHUBARB LEMON LOAF

Light and crispy gluten-free crust filled with sweet and sour lemon curd. Finished with a sprinkle of chopped pistachio.

Roasted spiced turkey sausage, kale, and spinach stewed in a thick and hearty tomato broth.

Fresh spring rhubarb baked into a light moist loaf. Topped with our zesty lemon icing.

Availability, product, and pricing may vary per location. Look for the Apple Bistro in our Kamloops, Kelowna, Langley, Vernon, and West Kelowna locations. See in-store for details.

the good life The Magazine of Nature’s Fare Markets | 31

6 1 0 2 G N NG SPRI

N O I T A C O L K C O ER

OPENI

WHIT

Juice & Smoothie Bar Handpicked Wholesome Food 100% Certified Organic Produce Ethically Raised Meat, Dairy & More Quality Vitamins & Supplements Locally Sourced Products

LOCATIONS 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

CONNECT WITH US

3400 30th Avenue 250.260.1117

West Kelowna 3480 Carrington Road 250.707.3935

Lowest Price Guarantee

We will beat any local competitor’s advertised sale price on vitamins and supplements by 10%!

Fare Points

Reach 50,000 Fare Points ($500 spent in-store on all regular priced items) and receive a 15% Off Reward Coupon to use on all regular priced items on one future visit of your choice.

5% Discount Days

Save 5% on select days on regular priced merchandise. Senior’s Days: Wed & Thurs Family & Student Day: Sunday

White Rock (coming soon) 15180 North Bluff Road Open seven days a week Store Hours & Online Orders: naturesfare.com