THE The Magazine of
LIFE
Nature’s Fare Markets Live well. Live organic.
May/June 2013
Dissecting the diet dilemma
8
12
13
20
Stress, Anxiety, & Insomnia Solutions
Nourish Your Bones
How Regular is Regular?
Strength Training for Bone Density
THE
contents
LIFE
May/June 2013
Good Feature 4
What Should I Eat Now? Dissecting the Diet Dilemma
Good to our Planet 15
The Honeybee Disappearance How Colony Collapse Disorder is Affecting our Future
Good Health
9
8 Stress, Anxiety, & Insomnia Solutions By: Michael T. Murray, nd
12
Nourish Your Bones By: Genuine Health
Good Beauty 9 The Ugly Truth About Makeup Good
Nutrition
18
On the Origins of Celery By: Jordan Marr
events
Fitness
Strength Training for Bone Density By: Rhonda Catt
How Regular is Regular? By: Lisa Kilgour, rhn
Good
20
13
In every issue
3 Noteworthy Notions 22
Shopping Guide: Back to the Basics
23
Staff Profile
23
Nature’s Fare Update
May
June
Flyer Sale (starts)
LECTURE SERIES: Bruce
May 2 LECTURE SERIES: Dr.
May 6 May 7 May 8 May 9
Thursday
All Stores
Herb Joiner-Bey Monday Tuesday Wednesday Thursday
Penticton Kelowna & West Kelowna Kamloops & Vernon Langley
Thursday
All Stores
Ask the Nature’s Fare Nutritionist: Lisa
May 22
Wednesday
Kilgour
Penticton
Flyer Sale (starts) May 30
Thursday
Ask the Nature’s Fare Nutritionist: Lisa
May 31
Friday
June 7
Kilgour
Kelowna
*Dates subject to change. See store or online for event details.
Kamloops Vernon Kelowna
Friday
Kilgour Vernon
LECTURE SERIES: Bruce
Krahn & Customer Appreciation Day Saturday West Kelowna
LECTURE SERIES: Lorna
June 11
Vanderhaeghe
Tuesday
LECTURE SERIES: Brad
June 12 All Stores
Wednesday Thursday Friday
Ask the Nature’s Fare Nutritionist: Lisa
June 8
Flyer Sale (starts) May 16
June 5 June 6 June 7
Krahn
Kamloops
King
Wednesday
Langley
Flyer Sale (starts) June 13
Thursday
Ask the Nature’s Fare Nutritionist: Lisa
June 21
Friday
All Stores Kilgour Kelowna
*Dates subject to change. See store or online for event details. © 2013 Nature’s Fare Markets. The materials in this magazine are suggestions only. Nature’s Fare Markets does not guarantee results.
2 | May/June 2013 100%
Noteworthy Notions Supplements Barlean’s Swirl Omega Swirl is an Omega 3 sensation with the taste and texture of a fruit smoothie! Now everyone can enjoy the benefits of Omega 3 without the oily taste and texture or having to swallow large capsules. Rich in vital and essential Omega 3 fatty acids, Omega Swirl flax and fish oil supplements are the freshest, best tasting, and most nutritious, naturally. Several varieties available.
Food
Health & Beauty BodyLove aromatherapy Epsom Gel
So Delicious Coconut Yogurt An excellent alternative to dairy milk yogurts, So Delicious Coconut yogurts are made with cultured coconut. For centuries, cultures around the world have revered and relied upon coconut for its nutritional powers and infinite practical uses. The vegetarian sourced fats found in coconuts are suspected to lower incidences of heart disease and promote healthy weight without affecting cholesterol. Available in a variety of flavours.
Epsom Salt Gel is a synergistic blend of mineral infused oils and essential oils, including epsom salt, infused arnica oil, and select essential oils. It is the only muscle rub that actually aids in the healing process while providing the benefits of epsom salts.
Books The Omnivore’s Dilemma —by Michael Pollan ore Learn m 3! on pg. 2
Movies Hungry for Change
In this groundbreaking book, one of America’s most fascinating, original, and elegant writers turns his own omnivorous mind to the seemingly straightforward question of what we should have for dinner. To find out, Pollan follows each of the food chains that sustain us – industrial food, organic or alternative food, and food we forage ourselves – from the source to a final meal, and in the process develops a definitive account of the American way of eating. His absorbing narrative takes us from Iowa cornfields to foodscience laboratories, from feedlots and fast-food restaurants to organic farms and hunting grounds, always emphasizing our dynamic co-evolutionary relationship with the handful of plant and animal species we depend on. Each time Pollan sits down to a meal, he deploys his unique blend of personal and investigative journalism to trace the origins of everything consumed, revealing what we unwittingly ingest and explains how our taste for particular foods and flavours reflects our evolutionary inheritance.
This documentary exposes secrets the diet, weight loss, and food industries don’t want consumers to know about: deceptive strategies designed to keep you coming back for more. Find out what’s keeping people from having the body and health they want.
the good life The Magazine of Nature’s Fare Markets | 3
GOOD
Feature
What Should I Eat Now? Dissecting the Diet Dilemma Whether it’s a diet, fad, craze, or trend, it seems like new methods of managing our food intake are popping up all the time, each one promising greater health and longevity, as well as a number of other benefits like increased energy, weight loss, and overall happiness. Over the past few years, we’ve seen a plethora of diet plans achieve overnight notoriety following celebrity endorsement or after having been featured on Dr. Oz. Each new diet promises that it has the answer to help us shed pounds, gain energy, and achieve optimum health in record time. Dr. Atkins promised us lean bodies and sharp minds if we loaded up our plates with proteins and fats, and kept our carbohydrate intake below 40 grams per day. The South Beach Diet also mandated a protein-heavy diet with limited carbohydrates, but also banned unhealthy fats. The Zone Diet encouraged us to divide our plates into sections, with ⅓ allocated for protein and ⅔ allocated for vegetables. The Skinny Bitches told us to avoid animal products altogether and eat only plant-based foods. Weight Watchers devised a system whereby we could eat any foods we wanted, as long as we didn’t go over a daily limit of food points. Each of these diets promises the same outcome, but offers drastically different ways of getting there. And what’s more, it’s not clear whether any actually deliver on their promises for the long term. It is no wonder that consumers are confused. How are we to navigate through the sea of diet plans to know what we should be eating? Which diets are just fads and which actually deliver? Let’s look at two popular diet regimens that sit on opposite ends of the diet spectrum. The Paleo Diet and the diet based on The China Study have each garnered a lot of attention recently, yet their ideologies are polar opposites and illustrate the vast differences in information available today. 4 | May/June 2013
The Paleo Diet The Paleo Diet is a movement founded by Dr. Loren Cordain, who teaches that the ideal diet is one that hunter-gather types living in the Paleolithic Era would have eaten. The diet plan includes only those types of food that would have been readily available in the time prior to the Agricultural Revolution. The Paleo Diet promises many benefits, including reduced risk of heart disease, weight loss, reduced symptoms of auto immune disorders, greater athletic performance, reduction or elimination of acne and other skin conditions, better sleep, improved libido, and greater mental clarity. This includes: grass-fed meats, fish, eggs, nuts and seeds, fresh fruits and vegetables, and sources of healthy oils like avocado, olive, walnut, and flaxseed. It advises against the consumption of cereal grains, legumes, dairy, refined sugars, potatoes, processed foods, salt, and refined vegetable oils, since those foods would not have been part of the pre-agricultural revolution diet. A big component of the Paleo Diet is protein. As much as 19–35% of food consumed each day is a form of protein. In contrast, the current average North American diet is comprised of just 15% protein. The diet also includes nonstarchy fruits
and vegetables as a main carbohydrate source, as these won’t have a negative effect on blood sugar levels. Balance is an essential component of a healthy diet. With the Paleo Diet, high protein intake means higher fat consumption, which is balanced out by recommending only monounsaturated and polyunsaturated fats balanced with Omega 3 and 6 fats. Unprocessed foods like the ones condoned by the Paleo Diet are naturally higher in potassium and lower in sodium than processed foods, which is good because low levels of potassium and excessive sodium intake is associated with high blood pressure, heart disease and stroke. The diet balances a higher acid intake with more alkaline foods like fruits and vegetables too. Meat and fish are acidic elements and must be balanced by alkaline foods as
excessive acidity can result in bone and muscle loss and high blood pressure. Finally, the diet states that whole grains should be avoided and are not an acceptable substitute for lean meat, seafood, and fruits and vegetables, as grains do not contain the same degree of vitamins and minerals and may also contribute to inflammation in the body. There is a significant amount of research supporting the premises of the Paleo Diet – that we must try to recreate the lifestyle of our ancestors in order to obtain optimum health. Studies conducted on the comparison of the outdoor, hunter-gatherer existence to one that is predominantly inactive and indoor-based conclude that the modern sedentary lifestyle is the root cause of many health problems and other concerns. Further research finds that the change from a prehistoric way of life to the modern way of living happened too quickly for genetics to properly adapt and that there is now a mismatch between human genetics and the diet that most North Americans today have adopted. Critics of the Paleo Diet say that it eliminates food groups that provide necessary nutrients.
Whole grains, legumes, and dairy products supply nutrients like calcium, phosphorus, vitamin D, fiber, and B vitamins. Additionally, critics suggest that if dieters choose large, fatty cuts of meat instead of the leaner grassfed meat which is recommended and is higher in essential nutrients like CL A , they most likely will not see the health benefits they’re expecting. Many meat products are high in saturated fats and LDL (artery clogging) cholesterol and those products that can help to moderate that cholesterol, like whole grains, oats, and beans, are not permitted in the diet. And, of course, those who are opposed to eating meat on ethical or moral grounds will oppose this diet. The China Study The China Study details research conducted by T. Colin Campbell, a nutritional scientist at Cornell University. The study focused on the eating habits of an extensive number of people in rural China over the course of twenty years. Dr. Campbell initiated the study to test a theory he had relating quantities of animal protein in one’s diet to various forms of cancer. Through lab rat research, Dr. Campbell had already determined that diets that included 20% animal protein “turned on” cancerous cells in the body, while diets with only 5% animal protein were able to “turn off” those same cancerous cells. His study found that as the amount of casein, which is a protein found in milk products, increased, the likelihood of these cells turning cancerous increased. The China Study focused on groups of people in rural China because their traditional diet did not
include very much dairy or meat, and was instead based primarily on rice and vegetables. Dr. Campbell found that the incidence of cancer, heart disease, and diabetes were significantly less in these rural Chinese counties compared to the number of cases found in the United States. As research progressed, he noticed that the diets of Chinese people were changing in response to the increase of Western-style restaurants appearing in China. Chinese diets were becoming more like those of Americans and with that came the increased consumption of meat and other animal-based products. The study found that as more animal products were introduced into the Chinese diet, increased incidences of diabetes, heart disease and cancer began to appear. From his work on The China Study, Dr. Campbell concluded that a plant-based, whole foods diet was the key to longevity and good health. For dieters, following a diet based on the research of The China Study requires the elimination of most animal based products, including meat, fish, dairy, and eggs. Although the diet could be termed “vegan”, Dr. Campbell prefers to use the term “whole food, plant based,” as it doesn’t speak to those moral or ethical beliefs about the consumption animal products. Regardless of individual attitudes, he believes that animal products are unhealthy for humans and that the recipe for long-term health is abstaining from their consumption. Critics of The China Study believe that animal products are necessary for proper cell growth. A commonly held belief is that protein is necessary for the body’s natural growth and maintenance, and many believe that it isn’t possible to obtain the necessary amount of protein strictly from a plant-based diet. Dr. Campbell addresses this concern by asserting that plantbased whole foods do contain all the protein necessary for health and maintenance, and that foods like beans, quinoa, tempeh, and nuts provide enough protein to totally replace animal products. Other criticisms stem from the fact that Dr. Campbell made the assumption that the results he discovered from studying casein, the protein found in milk products, were applicable to all types of animal proteins. Furthermore, he concluded that the rise in disease was strictly due to the inclusion of animal products in the Chinese diet; however, he did
the good life The Magazine of Nature’s Fare Markets | 5
The Paleo Diet Dr. Loren Cordain Ph.D The Perfect Human Diet A film about an ex-vegan’s search for the perfect diet The China Study T. Colin Campbell and Thomas M. Campbell II Forks Over Knives A film that discusses the benefits of a vegan diet
not look at such factors as the increased availability of processed foods or the decreased consumption of vegetables that go hand-inhand with the typical American diet. How Do I Choose? While both of these diets advocate for the consumption of fruits and vegetables, they differ greatly in their beliefs towards eating meat, dairy, grains, and fish. And neither of these diets speak to the idea of pleasure when eating. Although it is necessary that we eat for
the nutrition food gives us, we also eat for the enjoyment it gives us! The benefits we derive from savouring the multitude of flavours and textures available to us in the foods that we eat should not be left unconsidered or underestimated. As well, it’s important that the relationship we develop with food is a healthy one, so that those occasional deviations from what we feel we are “supposed” to be eating are not met with feelings of guilt or failure. Whatever diet you choose, it’s clear that including a wide variety of vegetables, fruits, and whole foods
needs to be a priority. Additionally, the eating plan should be one that can be easily followed, and allows for the inclusion of pleasure and enjoyment too! For the individual, perhaps the best way to find your perfect diet is to try a variety of foods to see which ones make the biggest differences in daily life, health, and overall feelings of wellbeing. For more information about the diets discussed in this article, visit: thepaleodiet.com and thechinastudy.com
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6 | May/June 2013
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The Power of Plant-Based Foods for Athletes Athletes don’t just eat food, they use it. People who exercise regularly break down cellular tissue with every workout. What you eat provides the nutrients that are the foundation of cellular regeneration. Give your body the highest quality building materials you can, and your body will use them to rebuild the strongest version of you possible. The high net-gain nutrition abundant in plant-based whole foods and supplements are the best construction materials for building strong muscles. An alkaline-forming diet— generally one with an abundance of fruits and vegetables, adequate omega-3s and reduced saturated and trans fats—can be a powerful tool to support bone health and lower inflammation which is why plant-based nutrition is so important for athletes . When you nourish your body is equally as important as what you nourish your body with. Every workout has three distinct stages: before, during, and after. Nutritional timing—which macronutrients (fat, carbohydrates, and protein) you consume when—can make or break your performance.
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GOOD
Health
stress, anxiety, & insomnia Solutions
by Michael T. Murray n d
Michael T. Murray nd is one of the world’s leading authorities on natural medicine and has published over 30 books featuring natural approaches to health. His research into the health benefits of proper nutrition is the foundation for a best-selling line of dietary supplements from Natural Factors, where he is Director of Product Development.
We all experience stress of one kind or another. Although some of these symptoms can be caused by other issues (improper diet, alMost people associate stress with a negative lergies, cold, flu…), be aware of your body’s event, but it can also be felt at positive times “out-of-the-norm” responses, especially those in our lives: the birth of a child, a promotion that appear following a significant positive or at work, or even a marriage proposal. Stress, negative event. in small doses, can help to move us forward or motivate us, but when left unchecked, stress The Three Phases of Stress can become detrimental and in some chronic There are three phases the body goes through cases, even deadly. The body has control in reacting to stress: alarm, resistance, and mechanisms to counteract everyday stress. exhaustion. These phases are largely controlled Often a stress response is so mild it can go and regulated by the adrenal glands that sit unnoticed. However, if stress is extreme or above each kidney and produce adrenaline and long-lasting, these control mechanisms can be overwhelmed. Chronic stress over long periods other hormones. sets the stage for serious, long-term damage. 1. Alarm Phase: usually short-lived; the body produces a “rush” of adrenaline and a Signs of Stress “fight or flight” response is activated. • Cravings • Anxiety 2. Resistance Phase: a longer period of time • Fatigue • Headaches during which the body continues to fight the stressor. • Severe Behavioural • Insomnia Changes 3. Exhaustion Phase: when the entire body • Weight Loss/Gain is affected by stress; the heart, blood ves• Memory Loss sels, adrenals, and immune system suffer • Irritability
most. The body cannot continue without the stressor being addressed and treated. The short-term effects of adrenal hormones are very necessary when the body is faced with danger, but continued stress increases the risk of disease, including diabetes, high blood pressure, and cancer. Naturally Effective Stress Management When the body’s natural control mechanisms become taxed it may be time to get a little extra help. Stress-Relax products, from Natural Factors can help you cope with occasional and chronic stress, and promote sound, healthy sleep. These supplements provide a comprehensive approach for calmer days and restful nights. Each product can be used alone or in combination for personalized stress management. Beat Stress Before it Beats You Stress is a part of our daily lives. Sometimes the body’s natural defences are enough to battle stress, however, there are times when our bodies’ natural defences are just not enough. It is important to be aware of how stress is affecting us from day-to-day and if it becomes chronic and harmful, that we take measures to relieve it. Stress-Relax products can help by reducing the impact of stress, calming nerves, and providing a good night’s sleep.
Unwind, Relax, and sleep soundly Stress-Relax Serenity Formula by Natural Factors is a comprehensive formula designed to promote emotional wellbeing and to help the body cope with chronic stress. It is the ideal formula for those suffering from adrenal exhaustion and all the other effects of chronic, unremitting daily stress.
8 | May/June 2013
Stress-Relax Tranquil Sleep by Natural Factors can help you fall asleep more quickly, stay asleep, sleep more soundly, and wake up feeling refreshed. Tranquil Sleep combines L-Theanine with 5-HTP and melatonin to promote restful sleep and calm nervousness.
Stress-Relax Mental Calmness by Natural Factors contains pure L-Theanine which clinical studies have demonstrated to reduce stress, improve the quality of sleep, diminish the symptoms of premenstrual syndrome, heighten mental acuity and the reduce negative side effects of caffeine
Stress-Relax 100% Natural GABA by Natural Factors can be used whenever someone feels a bit stressed or overwhelmed. It has demonstrated an impressive ability to improve sleep quality and can be used as an aid to conquer stress and promote relaxation.
GOOD
Beauty
The Ugly Truth About Makeup There are a seemingly infinite number of options available when it comes to makeup. From mascara to eye shadows, concealer to foundation, not only are there a staggering number of brands and formulations offered for any given item, there are new products breaking into the marketplace each day! The commercial makeup industry is a $160 billion per year market that capitalizes on individuals’ desires to experiment with new products and create different versions of themselves. While it can be fun to try new makeup items, it is also important to be aware and understand what these products may contain. Studies have shown that conventional makeup can result in fifty pounds or more of chemicals being added into our bodies each year. This is because our skin acts as a gateway for toxins to enter our bodies. When makeup is applied to the skin, the ingredients in the makeup are quickly absorbed. They are not passed through the digestive system, which could provide a method for removing potential toxins. Absorption through the skin generally means that whatever chemicals are present in the makeup will be present in the bloodstream without being detoxified. According to the British Skin Foundation, the average woman applies 175 chemicals to her skin each day! Although this number sounds very high, consider the average woman’s morning routine. First a shower: involving shampoo, conditioner, soaps, and moisturizers. Then the makeup: she applies foundation, concealer, blush, eye shadow, eyeliner, and mascara. The hair: she may apply mousse or heat protector before she uses her hair dryer, and then hairspray or other finishing products after her hair is dry. To finish her routine, she puts on a little perfume. All those chemicals quickly add up! There are a number of chemicals found in conventional makeup and beauty products, with the worst offenders being parabens, the good life The Magazine of Nature’s Fare Markets | 9
Skincare and cosmetics that are beautiful and natural, just like you, of course.
suki blends advanced, high performance clinically-proven actives with 100% synthetic-free, natural, and organic ingredients. Innovative formulas that bridge the gap between science and nature.
Annemarie BĂśrlind Natural Beauty products are produced in harmony with nature, without animal extracts and with dermatologically proven skin compatibility.
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Gabriel offers a full line of all-natural, pressed mineral cosmetics. Designed to bring out your natural beauty and revitalize the skin.
Naturtint’s natural plant-based ingredients nourish and protect your hair while providing vibrant, long lasting color. Covers gray in one application. Free from ammonia, parabens, and resorcinol.
phthalates, and formaldehyde. These chemicals are the cause of concern for fertility, reproductive complications, allergies, and cancer. Parabens are found in cosmetics, personal care products, and even some baby products. According to the Environmental Working Group’s database, there are over 25,000 makeup products currently on the market that contain parabens. Parabens interrupt the normal functioning of the endocrine system and can contribute to the development of a number of severe allergies. Phthalates are found in soaps, shampoos and conditioners, lotions, and perfumes, and are often disguised as fragrance. A derivative of petrochemicals, phthalates have been linked to hormone disruption and fertility issues. Formaldehyde, as well as its synthetic form, is found in most nail polishes and is highly toxic. Formaldehyde is a volatile organic chemical and is a known carcinogen. In addition, chemical preservative known as BHA and BHT are found in moisturizers and makeup products. These preservatives are both suspected endocrine disrupters and are potentially linked to cancer. Long-term exposure to BHT has been shown to be toxic to rats and mice, resulting in liver, thyroid, and kidney disorders. Aluminium is another additive that can be found in a vast number of products from antiperspirants to shampoo. It too acts as a hormone disrupter and is able to mimic estrogen, fooling our bodies and causing our endocrine systems to function improperly. Yet another common coventional makeup and personal care ingredient is toluene, a petroleum by-product that is added to nail polish and cosmetics. Toluene is a neurotoxin that can affect brain function and the central nervous system, which interferes with normal fetal and childhood development. Finally, lead, which is one of the main ingredients in lipsticks, is a highly toxic heavy metal and is very difficult for our systems to remove once it is in our bodies. It is associated with a number of neurological problems, blood disorders, and depression. In a recent FDA study of twenty different lipsticks from a top name brands, all twenty were found to contain lead. As it currently stands, there is very little
federal regulation for what ingredients can be used in makeup and personal care products, as well as what claims can be made on packaging. As with food products, the term “natural” is often used yet is very poorly regulated. Therefore, many companies can claim their products are natural when in actual fact the ingredients are quite harmful. Health Canada provides a Cosmetic Ingredient Hotlist that outlines which ingredients are not permitted in cosmetics in Canada. While we applaud this step in the right direction, there are still a number of dangerous chemicals that are not included in this list. Parabens and phthalates are not included on this list. Coal tar dye, a suspected neurotoxin on the list, comes with a caveat stating that the ingredient is allowed for use in hair dyes. Formaldehyde is also on this list, but it also has an exception saying it is permitted in nail hardeners and nail polishes containing nail hardeners. Personal care and makeup products that are genuinely natural and good for the body will contain only pure ingredients like fruit and vegetable pigments, oils, butters, and fragrances. Look for products that are free from synthetic preservatives and fragrances (often shown on labels as parfum), artificial ingredients, and toxins. Avoid those products that contain the chemicals listed above, as
well as products that are obviously artificially coloured or scented. If possible, use makeup items that are gluten-free and vegan. Before buying a product, read the ingredients, and if you have any questions about a specific ingredient, ask a customer service representative to get you more information. Cosmetic brands like Gabrielle, Zuii, and Dr. Hauschka have made commitments to create makeup that is either organic or free from the most harmful chemical additives. These companies offer transparency on their websites so consumers are able to research their products and ingredients themselves before making a purchase. Personal care product brands like Weleda and Suki have also made the choice to provide consumers with detailed lists of the ingredients that are used in each of their products. At Nature’s Fare Markets, we are proud to provide consumers with personal care products and makeup options that are free from the most harmful chemical ingredients. We dedicate great effort to ensuring that products are safe for use so that consumers can feel confident when picking up any product in our stores for themselves or their families.
the good life The Magazine of Nature’s Fare Markets | 11
GOOD
Health
Nourish Your bones Include Plenty of Fresh Fruits and Vegetables in Your Diet These will help to shift your pH to more alkaline, which means that your bones won’t have to “lend” their alkaline minerals to your body if it becomes acidic.
Fact: There are 206 bones in the body – that’s 206 great reasons to keep them nourished and healthy!
minerals, prevent oxidative stress and maximize calcium absorption. •
Reduce risk for osteoporosis and bone fractures.
Use it or Lose it Bone mass depends on activity to stay healthy – so get outside and get active! Anything that gets your bones bearing weight and moving against gravity will encourage healthy bones, and movements that require strength and balance can help to support muscle mass, equally important for protecting healthy bones.
What’s the best way to enhance the benefits of your green food supplement? Take it with omega-3 fish oil! Looking to the Mediterranean diet, long touted for its health benefits, we see a variety of colourful, plantbased, antioxidant rich foods as well as plenty of healthy fats. This synergy significantly nourishes the body and protects against causes of chronic disease such as inflammation and oxidative stress!
Nourish Your Bones! Calcium is well known for building strong bones, but it is only part of the big picture. Ensuring that calcium and other minerals get into the bone matrix – and stay there – relies on a number of co-factors. greens+ bone builder contains not only calcium but also co-factor minerals and antioxidants which assist mineral absorption. For instance, it contains naturally occurring vitamin K from green vegetation, which is shown to reduce fracture rates and can increase bone mineral density! Try it in natural blackberry and vanilla flavours. In fact, greens+ bone builder is research proven to:
In head-to-head research, omega-3 fatty acids combined with dietary antioxidants, like those found in greens+, have been shown to exhibit more powerful anti-inflammatory effects versus omega-3 alone. o3mega triple strength + D3 provides you with your daily dose of omega-3 fatty acids and the daily recommended dose of vitamin D. Round out your bone health regime with a full spectrum multi vitamin, mineral formula, like multi+ complete to ensure that you are including all of the nutrients required for holistic, nutritional bone health!
We need our bones for the proper operation of all of the systems and functions of our bodies. They aren’t just inert structures holding up the • body – they are alive, with complex internal and external structures that require proper nourishment! So, how can you ensure that your • bones are in their best, strongest condition?
Stimulate bone formation (via osteoblasts) and inhibit cells which break down bone (osteoclasts). Promote alkalinity in the body to retain
For more information about the research behind healthy bones through nourishment, visit: genuinehealth.com
feed your bones and Keep them healthy and strong green+ bone builder by Genuine Health contains a synergistic blend of the most powerful bone-building antioxidants, vitamins and minerals including Vitamins C, D3, Lycopene and 3 forms Calcium, PLUS a base of the highly alkaline-forming, nutrient-rich greens+. Just one scoop daily builds and protects your bones, while increasing your energy and vitally – naturally.
12 | May/June 2013
multi+ complete by Genuine Health gives you a food-based, high potency multi-vitamin/mineral, along with maximum absorption and benefits – naturally. Containing a complete range of essential vitamins and minerals, including 50mg of each of the B Vitamins, 400 IU of Vitamins D & E, 500mg of Calcium & Vitamin C, multi+ complete provides all of your daily vitamin and mineral requirements with no artificial fillers or ingredients. For extra health insurance and more, take multi+ complete every day.
o3mega triple strength +D3 by Genuine Health supplies you with the Omega-3 fatty acids which are integral to our health and well being – and are an important component of every cell in our body. Research has proven that Omega-3 from wild fish oils, like those in o3mega+ extra strength provide the best source of EPA and DHA for a healthier heart, brain, skin, mood, joints and more!
GOOD
Health
Ask the Nature’s Fare
Nutritionist Find Your Regular Balance
How Regular is Really Regular?
Conduct a transit time test regularly
Lisa Kilgour is Nature’s Fare Markets’ very own Registered Holistic Nutritionist. She is Board Certified in Practical Holistic Nutrition and provides one-on-one consultations and speaks for select vendors in our stores. Come in and speak to BC’s favourite nutritionist. Poop. There – I said it. It’s good to get that out of the way.
cancer. So lets move past our squeamishness and have a frank discussion about poop.
We tend to be very squeamish when talking about the contents of our colon. We can talk poetically for hours about our last great meal but we really avoid talking about that same food as it leaves our body.
A very healthy digestive system will have 3 bowel movements everyday, each occurring about 30 minutes after each meal…but most Canadians are happy to just have one per day. What’s more important than the number of bowel movements per day is your transit time. This is the time food takes going through your digestive system; from the time you take your first bite to the time it ends up in the toilet. If your transit time is too short then you may not be absorbing nutrients well, if it’s too long then food is spending too much time hanging out in your colon and can cause some trouble.
I’m a bit different. I’m absolutely fascinated by the digestive system and what can happen when it goes awry. I spend most of my day wrapped inside the puzzle of digestive issues, and one of the most common digestive issue I see is constipation. Constipation can make us feel really unwell and “heavy”, and can give us headaches and foggy thinking. But it can also be an underlying condition in many chronic diseases like diverticulitis and colon
A healthy transit time is 18 – 24 hours, but in my practice I see an average of 3 – 4 days. One of my colleagues had a client with a 30-day transit time! That’s 90 meals stuck in his colon!! How can this be? Well, the colon is an amazing organ and will simply expand to make room for the extra poop. It will expand lengthwise, leading to big dip in the transverse colon, and will expand width-wise leading to pouches called Diverticula. When these get inflamed, it’s called Diverticulitis and can be a serious, life-threatening condition.
Simply eat a food you can easily see. Try beets or organic corn. Write down when you eat it and write down when you see the last of it. This is your transit time.
Stay hydrated Your colon will hold onto poop to suck out extra water if you’re dehydrated, contributing to constipation. Be sure to drink enough water so your urine is pale yellow or clear.
Include Healthy Fats in your diet Healthy fats help to lubricate your colon. Organic butter, extra virgin olive oil and fish oil are particularly helpful.
Take Probiotics Your colon is the home to most of the bacteria in your body, and constipation can be a sign of an imbalance. Look for a multi-strain, human-strain probiotic that’s high in bifido bacteria and take it with dinner.
Use a Poop Stool Your colon works best when you’re in a squatting position when eliminating, and the modern toilet has been blamed for chronic constipation for years. Instead of getting rid of your toilet, grab a stool and use it to get your feet up. Just Google “The Squatty Potty” for more information.
Constipation can be a real pain, but there is a solution! Each case is unique, and it can take a bit of searching to find the right answer. Keep looking and you will find relief! the good life The Magazine of Nature’s Fare Markets | 13
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The Honeybee Disappearance How Colony Collapse Disorder is Affecting our Future
The Importance of Honeybees Although often associated with the pain of a sting, honeybees are a very important component of sustaining life on Earth. Bees are incredibly valuable because of their role as cross pollinators; in fact, honeybees are responsible for pollinating up to 80% of the flowering crops that produce food for humans. Pollination is the transfer of pollen from the anther (the male part of the flower) to the stigma (the female part of the flower) and plants that are pollinated by insects are called entomophilous. Other animals are pollinators too, like bats, and natural factors like wind aid in pollination as well. Some plants are even able to pollinate themselves by passing the pollen from the anther to the stigma inside the same flower. However, insects are by far the most important pollinators and can pollinate many plants in a very short period of time. Honeybees are able to pollinate between 50 and 1,000 flowers in as little as 30 minutes! The relationship between flowers and honeybees is a symbiotic one – while flowers rely on bees for pollination, bees also rely heavily on flowers because without pollen, bees are unable to produce the necessary nourishment required by younger bees or to create the royal jelly needed to feed the queen and the rest of the colony. If there is not enough food, the queen will stop laying eggs, which will in tern result in the demise of the colony.
Honeybees get a bad reputation because they are grouped in with other stinging insects like wasps and horseflies. Yet, honeybees are, in fact, gentle creatures that prefer to carry on with their duties rather than sting humans. There are two types of honeybees: females, who are referred to as workers, and males, who are referred to as drones. The queen is the largest bee in the hive and is the sole producer of offspring. Males are responsible for mating with the queen and once they have done so, their short life cycle is over. Females are responsible for raising the larvae, guarding the hive, making honey, and collecting pollen and nectar. Bees don’t actually eat pollen; they eat the nectar inside the flower; however, in order to reach the nectar they must go deep inside the flower. As the bee burrows into the flower she becomes covered in pollen, which is then transferred to the next flower she visits. That is how bees pollinate. Where have they all gone? Since 2006, almost 40% of the bee colony population in North America has vanished. Experts are calling this disappearance “Colony Collapse Disorder,” which is representative of the fact that the bees are simply not returning to their hives after feeding, and as a result the queen bee dies. With no queen there is no chance for the bees to reproduce, and the hive ceases to exist. Scientists are not sure of
the exact cause for the bees’ disappearance. Theorists attribute the cause to the use of chemical pesticides, the insurgence of genetically modified crops, increased radiation as a result of cell phone use, and mite infestation, are all being considered as possible causes. One theory that has gained support is that honeybees are being poisoned by chemical pesticides called neonicotinoids. Neonicotinoids are the most commonly used class of insecticides and were developed as an alternative to other, more toxic options. Unfortunately, honeybees are extremely sensitive to the effects of this insecticide and experience massive die-offs after exposure to the chemical. Neonicotinoids are widely used on corn, a growing industry which is booming in the United States and covers over 92 million acres of the country. Honeybees actively pollinate these crops, resulting in the ingestion of the toxic chemical. Several countries including France, Germany, and Italy, have banned the use of neonicotinoids. Another popular theory is that the proliferation of genetically modified organisms (GMOs) is responsible for the decline of the honeybee population. Along with GM plants comes GM nectar, which some experts argue is sterile and therefore unable to adequately nourish the bees, including the queen bee, who will cease to lay eggs without proper
the good life The Magazine of Nature’s Fare Markets | 15
nutrition. Results gained from the autopsies of bees exposed to GM plants showed that these bees’ intestinal systems had turned a solid black colour, as opposed to a normal opaque. A black digestive system would normally signal that the bees had been dead upon collection; however, it was confirmed that these bees were in fact collected alive, but their bodies had completely shut down as a result of foreign material, (GMO proteins), in the intestines. There is also a theory that the radiation emitted from cell phones and other electronic devices is responsible for the rapid decline of the bee population. Scientists hypothesize that the radiation wreaks havoc with the bees internal navigation systems, preventing them from finding their way back to their hives. While this theory is still being investigated, there are other issues stemming from cell phone use like cancer, reduced brain cells, and reduced sperm counts that bolster the idea of radiation causing a host of complex problems. The final theory is that the varroa mite, a species of mites, called is responsible for the
decline of the bees. These mites are originally from Eastern Asia, and since their arrival in North America, have been blamed for the decrease of the honeybee population, as well as similar population problems for some species of wildflowers. The varroa mites lives off of the bees’ blood in the winter time, and then lay their eggs within the bees’ bloodstream during the summer. The mites are the cause of death and disease for honeybees, and could also be a reason that bees lose their bearings and end up abandoning their hives. Scientists and experts are still conducting studies to determine which of these theories will explain the decline of the honeybee population. In the meantime, there are a variety of things that individuals can do to encourage the existence of honeybees and other pollinating insects in their own backyards and neighbourhoods. The more pollinators that are present in gardens will result in more fruit and more flowers, and the best way to keep pollinators around is to feed them. There are certain plants that are more appealing to pollinators than others: Bee Balm, “Honey Bee
Blue” Honeysuckle, Red Maple, Rhododendron, Privet, Abelia, Butterfly Bush, Milkweed, and Pincushion Flowers. They are all excellent for attracting bees, butterflies, and other pollinating insects. Although Dandelions and Clover may not seem visually appealing, they are both favourites of honeybees and should be left to grow whenever possible. Another way to increase the presence of pollinators is to provide them with shelter, and the best way to do that is to allow them to build nests and hives. Many bees will build their nests in the ground, and will not be able to do so if there is too much mulch, black plastic, or landscape cloth in the garden. All pollinators are negatively affected by insecticides and toxic chemicals. Whenever possible, organic sprays should be used to help preserve the natural environment of the lawn and garden. Additionally, the amount of spray used can be tailored to fit the individual garden or yard or even different areas within the same yard. Finally, remember that honeybees are gentle creatures who are not interested in hurting humans. Their main goal is to continue to pollinate flowers and provide food for the rest of their hive.
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Nutrition TA L E S F R O M
On the Origins of celery
by Jordan Marr
Jordan Marr is a certified organic farmer at The Homestead Organic Farm in Peachland. You’ll often find The Homestead’s fresh produce in Nature’s Fare Kelowna and West Kelowna locations. To read more of his writing, visit www.thehomesteadorganicfarm.ca
changed my relationship to food. For instance, when we drink milk or eat lamb, we’re indirectly eating something we can’t directly digest: grass. That grass, in turn, comes from a specific piece of soil that contains – or lacks – the nutrients we need to thrive. Meanwhile, a debate rages about the relative healthfulness of organically-versus conventionally-grown crops. Supposedly scientifically-based, the debate frequently leans into political and ideological territory. The perception that organic foods are more healthful than conventionally-produced ones appears to be many people’s primary justification for paying a premium for organics.
For commercial veggie growers, mid-spring marks a turning point in the work of coaxing seeds out of the ground. I entered the garden yesterday to find a flurry of tiny radish and arugula sprouts emerging from the now toasty soil. I planted them only a few days ago. The sudden spate of new growth recalled for me my first experiences growing and eating my own vegetables, when I had what was, for a guy with little prior connection to agriculture, a revelation: vegetables don’t just come from the soil, they are the soil. That is, they are an extension or expression of their soil’s 18 | May/June 2013
particular properties and characteristics. Did you notice my use of a possessive pronoun? I like to think of every vegetable emerging not from soil in general, but from its own unique piece of it. I used to conceive of a head of celery on my counter as a thing in and of itself; as a commodity, I suppose. But the moment I realized the connection that head of celery had with its specific growing environment, my perception of eating changed. Now, when I snack on piece of celery or a carrot, I think of it as essentially snacking on a handful of soil! This revelation
I’m frequently asked for my opinion on the matter. But I don’t like making specific nutritional claims about my crops. Short of sending them to a lab I just can’t make a guarantee to my customers that my organic crops are healthier than conventional crops. Instead, I tell them that healthy soil is going to be more likely to produce healthy food; that the properties of the end product are inextricably linked to the properties of the growing environment. It is relevant, then, that organic theory and practice, while certainly is not perfect, takes as its primary aim the maintenance and ongoing improvement of soil health. Remember that: all certified organic farmers are required to demonstrate their efforts to build and maintain healthy soil in order to receive their certification. Above all, I think people need to consider their food for the growing environment that produced it, regardless of the particular production method. And not just in terms of its geographical origin, which the buy-local movement has highlighted, but also to realize that to eat a tomato is to eat a unique combination of soil, sun, and water, not all of which are made equal.
Are You Getting the Most from Your Multi? New Chapter multivitamins take a whole-food approach, delivering fermented whole-food nutrients and medicinal herbs. Why Take a Multivitamin? Most Canadians would agree that it can be a challenge to eat a well-balanced diet every day. Our bodies need a variety of healthy foods for basic nutrition, but it’s not always easy to keep track of our food choices. Do you make sure at least half your daily grains are whole grains? Are you eating one dark green and one orange vegetable every day? A reliable multivitamin can help fill nutritional gaps, delivering key nutrients for your daily health and convenience.
New Chapter Delivers Fermented and Whole Multivitamins New Chapter believes in the whole-food approach to natural health, so we deliver fermented whole-food nutrients for your benefit. The vitamins and minerals in New Chapter multivitamins are carefully cultured with probiotics and organic vegetables to create dynamic networks of nutrients. (No live probiotics are in these products.)
Choosing the Best Multi for You
Formulated for YOU!
It’s important to know what you’re putting into your body, including your daily multi. It helps to ask: “Where do the nutrients in my multi come from?”
Every Man’s One Daily and Every Woman’s One Daily from New Chapter are multivitamins formulated for men and women under 40. If you’re over 40, we’re pleased to introduce our one-a-day multis formulated specifically for you—Every Woman’s One Daily 40+ and Every Man’s One Daily 40+.
Is your multi delivering only processed chemicals? Many multivitamins on the market are basic blends of chemical isolates. The result is a completely man-made, simplified vitamin or mineral compound. Selected isolates are then combined to create a multivitamin product. Is your multi delivering fermented whole-food nutrients? Fermenting vitamins and minerals with whole foods is an innovative process that takes multivitamins another step. During the fermentation process, vitamins and minerals are cultured in a matrix of beneficial probiotics, fruits, and vegetables. Fermented foods such as yogurt, kefir, and sauerkraut are still consumed in many cultures today—cultures known for their vitality and longevity.
Look for organic certification and the Non-GMO Project seal on all New Chapter multivitamins. Caution: Read the label and follow directions. These products may pose risks and may not be suitable for everyone. Certified Organic by International Certification Services, Inc., Medina, ND, USA
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GOOD
Fitness
FIT
for bone density
Osteoporosis is talked about a lot, especially as we age. It is defined as low bone mass and the deterioration of bone tissue. It increases the risk of broken bones, especially when falls occur. Yet, unfortunately, osteoporosis often goes unnoticed or diagnosed until it is too late.
The medical and fitness fields both highly encourage individuals to follow a structured strength training program to help reduce the risk of osteoporosis and slow down the deterioration of bone tissue. How does strength training do this? What is the stimulus for new bone growth? Minimal Essential Strain (MES) refers to the minimum amount of stress or stimulus needed by the body to initiate new bone formation. It’s an idea that is important to understand because even though you may already follow a strength training program, the current amount of stimulus that you are getting may not be helping your bone health. MES is different for each individual. In order for bone formation to occur, you must reach or exceed the necessary amount of stimulus. How can you tell what is the right amount of stimulus? In an aging individual or someone who has been very sedentary, brisk walking may be all that is needed. For someone who has a more active lifestyle, higher intensity activities, such as sprinting, jump patterns, and weight training programs with heavier resistance may be what’s needed. It is also important to realize that the loss of bone mineral content happens at a very rapid rate; it occurs more quickly than the formation of new bone. That means that crucial time for starting a structured strength training program is now! So, which activities are right for you? You need to load the body (provide stimulus) and use as much of the body as possible in a chosen movement. Load through the hips and spine with squats, lunges, dead-lifts, and
20 | May/June 2013
TIP
NESS
by Rhonda Catt
Rhonda Catt specializes in athletic conditioning at the professional level, as well as for the weekend athlete. Rhonda encourages clients to be life-fit rather than gym-fit. She is one of the co-owners of Excel Fitness, Vernon’s premier training facility. You probably already know that a structured strength training program will yield a number of positive results, such as reduced body fat, increased lean tissue, and the ability to burn a higher percentage of calories throughout the day, just to name just a few. But, have you considered the benefits that you can’t readily see? One major such benefit is the formation of new bone.
FIT
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press patterns for the upper body. Proper cueing and technique is important, as with all exercise to reduce the chance of injury, and the appropriate load must be achieved for it to be affective. Loads should increase over time as you becomes accustomed to the load. Young individuals, especially females with a family history of osteoporosis, should consider starting a strength program as an early adult. Gaining maximum bone mass can be achieved with amazing results and can help to minimise bone loss at an elderly age. If you don’t yet follow a structured training program, the thought of starting one may be intimidating. Anything that is new and different can be a challenge, but start small. Try to increase your activity each day in small ways by playing with your kids, walking the dog, or taking the stairs. And remember that a lack of activity plays a role in what we don’t see – reduced muscle, connective tissue, and bone strength. As we age, this can ultimately contribute to the loss of independence. Focus on the benefits that a conditioning program will give you. Try to commit to a minimum of thirty minutes per day. In addition to improved bone health there will be rewards that you can see too! Increased strength will mean reduced fatigue and increased joint stability. Stamina and endurance will also rise, so you’ll notice that playing with the kids or at your weekly soccer game will be easier and more enjoyable. Your overall quality of life will improve plus you’ll be giving yourself the best preventative medicine available! For more information check out www.excelfit.ca, or www.cattconditioning.com
Back to the Basics shopping Guide We know that not everyone is able to, or even wants to take a whole handful of supplements each day. For those people, we have broken down the essentials for good health: 1. A Good Multivitamin: Taking a multi each day will ensure that you get all the nutrients your body needs that you may not be getting from the food you eat. 2. Antioxidant: Antioxidants fight oxidation, which is a chemical reaction that occurs in our bodies and can create serious damage to our cells. 3. Omega 3, 6, 9: Omegas reduce inflammation in the body and protect against diseases like cancer, heart disease, and arthritis. 4. Probiotics: Probiotics are beneficial bacteria that live in our gut and help
promote normal digestion and boost the immune system. 5. Vitamin D: Vitamin D is a fat soluble vitamin that has many uses in our bodies, such as moving calcium from the food we eat to the bloodstream, after which it is moved to our bones. Vitamin D is also important for our organs and immune system. 6. Green Food Supplement: A green food supplement offers highly concentrated amounts of green foods that are high in plant enzymes and chlorophyll. Green foods are also the source of a number of vitamins, minerals, trace minerals, and amino acids; helping to keep our bodies alkaline.
Alpha Lipoic Acid by Organika Alpha lipoic acid is an antioxidant that is made by the body and is found in every cell; it helps turn glucose into energy. Know as a very potent dual solubility antioxidant, detoxifier, heavy metal chelator, & liver cleanser. Often recommended to help regulate blood sugar and help may reduce cholesterol.
One Daily by MegaFood Wholesome nourishment in a convenient one tablet daily formula. Balanced ratio of pure FoodState Nutrients™ that is herb free. Supports optimum health and well-being. Protective array of carotenoids and age-defying antioxidants from colourful whole foods. Easy to digest & can be taken on an empty stomach without upset. Enriched with enzymes to enhance digestive health.
Ultimate Multi Probiotic by Natural Factors Restores balance to intestinal flora.Controls candida yeast overgrowth. Controls systemic candida yeast overgrowth. For anyone with digestion issues, high toxic load, food sensitivities and allergies. Restores and maintains healthy intestinal flora balance. Limits the growth of putrefactive and pathogenic bacteria inside the digestive system. Helps immune system functions. Protects gut surfaces. Controls “leaky gut”. Helps to manage food allergies, intolerances and other reactions. May be helpful for some symptoms of celiac disease, Crohn’s disease, IBS and other inflammatory bowel conditions. Always discuss with your health care provider. Supports systemic and vaginal Candida albicans yeast overgrowth and infections. Lowers cholesterol levels. Improves breath.
NutraSea by Ascenta NutraSea is beneficial for the maintenance of good health, and in support of cardiovascular health and brain function. It is also beneficial in the development of the brain, eyes and nerves in children and adolescents.
22 | May/June 2013
Vitamin D3 by Prairie Naturals Supports the development and maintenance of bones and teeth. Helps reduce the risk of developing osteoporosis when combined with adequate calcium. Aids in healthy immune system function. Plays a role in reducing the risk of some cancers.
greens+ by Genuine Health Helps you boost your nutritional intake, energy and vitality. Just one serving daily provides a synergistic blend of over 23 plant-based essential nutrients.
Staff Profile
Kathy
On March 18th we lost our dear friend and colleague, Kathy Collins. She was a true inspiration to all who knew her and brought joy to all those she touched. Kathy was tremendously kind and charming and we are all very lucky to have known her. She Collins wore many hats during her time working at Nature’s Fare Markets, and was most recently the vitamin manager in our Vernon store.
Kathy brought true passion to all aspects of her work – passion for her co-workers, passion for her customers, and passion to an industry that she helped pioneer. Kathy was also a Reiki master with an innate sensitivity towards other peoples’ energy and truly personified the qualities of compassion and caring. Words cannot describe what a shining light Kathy was. We owe her a tremendous debt of gratitude. She truly was a gentle soul and is greatly missed by our Nature’s Fare family.
“A truly amazing human being and an awe-inspiring spirit.” — Holly “What an amazing person… one of the most incredible people I’ve had the pleasure to know and work with.” —Andre Nature’s Fare Update Certification
Book Club
We are a certified “Climate Smart” business. www.climatesmartbusiness.com
Awards We are thrilled to announce that for an unprecedented fourth time, Nature’s Fare Markets has been awarded “The Canadian Retailer of the Year” by the Canadian Health Food Association! Proud Member of
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Look for exciting new items: Roasted Turkey & Millet Salad
Our Kelowna store now has more of everything! We are pleased to announce that our Kelowna store has completed their expansion renovations. Look for more Apple Bistro seating, Vitamins & Supplements, Fresh Foods, and Grocery.
Voice of the Natural Health Industry La voix de l’industrie de la santé naturelle
Apple Bistro
Voice of the Natural Health Industry La voix de l’industrie de la santé naturelle
Kelowna Expansion
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Voice of the Natural Health Industry La voix de l’industrie de la santé naturelle
Welcoming all book lovers! Enjoy great books and discussions about current health, wellness, and environmental issues, plus exclusive member benefits. Meetings are every other month at your local store. Sign up for free now and join the conversation!
Voice of the Natural Health Industry La voix de l’industrie de la santé naturelle
Mediterranean Cauliflower Salad
Vietnamese Beef & Noodle Salad
Contributions We are very proud of our contributions to the community. • We have donated over $62,000 to the SPCA, Children’s Wish Foundation, Salvation Army, Food Bank, WWF, and more in the past year. • Our Save-a-Bag Campaign has raised $18,784.88 for the Food Bank and $6,959.96 for the Sierra Club as of March 2013.
New Sales Tax Means Lower Prices As of April 1st, BC said goodbye the 12% Harmonized Sales tax which applied to many of our natural supplements. It was replaced by the 5% Government Sales Tax, effectively lowering the price on many of your favourite supplement products!
the good life The Magazine of Nature’s Fare Markets | 23
It’s the
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Many people experience the effects of seasonal allergies: sneezing, watery eyes, irritated throat, and headaches. Balancing the immune system is one of the keys in both treating and preventing the onset of seasonal allergies.
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