Kamloops West KeloWnaKeloWna langley penticton Vernon

the

march/april 2012 issue

Nature’s Fare Markets is proud to be a part of your community.

Disappearing actWhy is Health Canada removing natural health products from store shelves? What can you do about it?

protect your Heart now to prevent problems laterPrevent heart disease with these 5 key tips!

love your liverCleansing & healthy tips for optimal liver function.

Why Does organic cost more?The reasons and why it’s still worth it.

the real FooD guideHow we ate 100 years ago.

Don’t Kid your Kidney’sHow to care for these essential organs.

1

Around our community…This NFN Newsletter was printed using 100% recycled paper stock.

Environmental Savings» contains FSc certified 100% post-consumer fiber» certified Ecologo, processed chlorine Free and FSc recycled» manufactured using biogas energy

ContributionsWe are very proud of our contributions to the community.

» We have raised over $18,000 in charitable donations for the Spca, children’s Wish Foundation, Salvation army, Upper room mission, Kelowna Women’s Shelter, and more.

» Our save-a-Bag campaign has raised $14,466.72 for the Food Bank and $4,705.16 for the Sierra club as of the end of 2011.

» We are excited to announce we have been nominated for the green Business awards!

©2012 Nature’s Fare Markets. The materials in this newsletter are suggestions only. Nature’s Fare Markets does not guarantee results.

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FSC© C009908

What is your greatest personal achievement?I once circled the continent on a bicycle. And there was the time I landed a front flip on my neighbour’s trampoline, but you really had to be there to fully appreciate it.

What makes you smile?People on bicycles, loud music, colourful words, roller coasters, tail winds, other people smiling...

In This IssueStaff Feature

Derek Gytenbeek

Assistant Grocery Manager, Vernon

What’s your role at Nature's Fare?

I jump on the bin of cardboard recycling

when it's getting too full, thereby

creating space for more cardboard.

In my spare time I like to chat with

customers and keep the grocery shelves

stocked.

What’s your nickname?“Stinky!” (I just made that up, I don’t really have one… that I’m aware of.)

What is your favourite food served at the Apple Bistro?

I could devour a tasty Southwest

Egg Muffin every day of the week.

What does organic mean to you?Real. A step in the right direction. I rearranged the letters in “organic” and came up with “no cigar”, I'm not entirely sure what it means.

2 noteworthy notions

4 Disappearing act

7 protect your Heart now to prevent problems later

10 get a good night’s sleep… Wake Up thinner By: Dr. Kate rhéaume

11 Healthy Digestion By: Dr. Krista ingram

13 love your liver Cleansing & Healthy Tips for Optimal Liver Function

14 rooted in your community

14 “excel Fitness” tip: Fit & Fun

15 Why Does organic co$t more?

16 the Whole grain showdown plus: recipe for Quinoa party Salad

17 the real FooD guide By: lisa Kilgour, rhN

19 Don’t Kid your Kidneys

2

Noteworthy Notions supplements

Brad King His/Her Energy

Hormones are chemical messengers that con-trol the overall communication of the human body. As we age, we notice a decline in the overall hormonal messages that used to give us abundant health and energy, and we fall victim to the ever-increasing imbalances in our hormonal profiles. The end result is dimin-ished youth, energy, vitality, muscular size and strength, and an ever-increasing waistline.

This is why, although we may weigh the same as in our teen-aged years, things certainly don’t look or feel the same. As we lose our lean metabolically active tissues (i.e. muscle), our metabolic rates decline and we accumulate more and more body fat.

Given that men and women have different genetic programs it makes sense, biochemi-cally that male and female bodies take differ-ent approaches to manufacturing, using, and storing fat.

This is why the makers of Fat Wars created two revolutionary natural hormone modu-lating formulas designed specifically for His and Her bodies: Ultimate Her Energy and Ultimate Male Energy.

Health & Beauty aidsLorna GLA Skin Oil

Gamma linolenic acid (GLA) is an essential fatty acid found in borage oil and evening prim-rose oil. Lorna Vanderhaeghe GLA formulation can be taken internally or externally and helps minimize the symptoms of PMS, including menstruation cramps and breast pain. GLA is also great for maintaining glowing, beautiful skin, and is very helpful for treating eczema, psoriasis, and dermatitis.

FoodMom’s Healthy Secrets Cereal

Featured on the February 8th

episode of the Dragon’s Den, Mom’s Healthy Secrets cereal are inspired by creator Julia Arola’s mother, who believed in the importance of real, wholesome foods. With three delectable

blends to choose from, Mom’s Healthy Secrets cereals provide whole-some nutrition and are a healthful way to start the day.

Books Tomatoland: How Modern Industrial Agriculture Destroyed Our Most Alluring Fruit—by Barry Estabrook

Supermarket produce sections bulging with a year-round supply of perfectly round, bright red-orange tomatoes have become all but a national birthright. But in Tomatoland, which is based on his James Beard Award-winning article, “The Price of Tomatoes,” investigative food journal-ist Barry Estabrook reveals the huge human and environmental cost of the $5 billion fresh tomato industry. Fields are sprayed with more

than one hundred different herbicides and pesticides. Tomatoes are picked hard and green and artificially gassed until their skins acquire a marketable hue. Modern plant breeding has tripled yields, but has also produced fruits with dramatically reduced amounts of calcium, vitamin A, and vitamin C, and tomatoes that have fourteen times more sodium than the tomatoes our parents enjoyed. The relentless drive for low costs has fostered a thriving modern-day slave trade in the United States. Tomatoland reads like a suspenseful whodunit as well as an expose of today’s agribusiness systems and the price we pay as a society when we take taste and thought out of our food purchases

Movies Fresh: A film by Sofia Joanes

A great compliment to Food Inc., Fresh is a wake up call that encourages viewers to examine what we eat and how it affects our health, the environment and the farming industry. Fresh conveys a perspective of a new vision and move-ment that can change the paradigms and habits to ensure a healthy future for our planet.

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4

Disappearing ActIn the past four years, over twenty thousand natural health products have been removed from the Canadian marketplace due to irrational regula-tory measures enforced by Health Canada. Natural health products (NHPs) are vitamins, minerals, herbal remedies, homeopathic remedies, traditional medicines like Chinese medicine, and probiotics. The category also contains essential fatty acids like Omega 3 and Omega 6 fats that are found in olive oil, avocadoes, and many nuts and seeds. In order to be designated an NHP the medicinal ingredients in the product must all have been derived from a natural source and be considered natural by Health Canada. Due to the fact that the ingredients must be taken from a natural source there is very little risk of human hazard related to the consumption of NHPs. Unlike pharmaceutical drugs, NHPs are available for self selection and do not require a prescription. Natural health products are found in energy drinks, green drinks, homeopathic products, some personal care products like sunscreen, weight management products, and pre and post workout products. They can be useful for helping to relieve the symptoms of arthritis, allergies, colds and flu, and poor digestion. NHPs are commonly used as an alternative to pre-scription drugs for things like sleep disorders, kid-ney health, liver health, prostate health, bronchial and lung care, and urinary system maintenance.

What is the Difference Between a Natural Health Product and a Drug?Drug: over the counter style drugs like Tylenol or aspirin do not require a prescription and, like NHPs are available for self selection. They are not eligible to be classified as an NHP because the ingredients in these products are not classified as natural and have shown to cause moderate to significant damage to the environment through exposure in landfills and waterways. Prescription and non-prescription drugs are regulated by the Food and Drug Regulations under the Food and Drugs Act.

Organic Foods: Organic foods are not classified as natural health products and are instead recognized under the Organic Products Regulations under the Canada Agriculture Products Act.

Currently, NHPs are categorized as a subset of the Drugs category, meaning that NHPs are subject to the same regulations as prescription and over

the counter drugs. The Natural Health Products Regulations came into effect in January 2004 and control product licensing, manufacturing and label-ing. Because of these regulations, many safe and effective natural health products are being banned from the marketplace. In order to legally be sold by a retailer, a NHP must have a natural product number (NPN). This eight digit number is assigned to all NHPs that have been approved for sale in the marketplace.

The vast differences between prescription and over the counter drugs and NHPs are the root cause of the need for a separate designation under the Food and Drugs Act. Because of this lack of distinc-tion, NHPs are quickly disappearing from the marketplace.

“NHPs not only play an important role in the health of Canadians, they also play a role in the economy. The natural health industry generates three billion dollars a year in Canada and has created hundreds of small and medium sized businesses that employ thousands of people.”

Extinct NHPsL-Carnitine: L-Carnitine is an amino acid needed by the body to breakdown and use fats for energy. It is found in breast milk and is added to every infant formula in the marketplace because it is necessary for normal infant development. This amino acid is found in meat and, as a supplement, was particu-larly useful for vegetarians. There have been over twenty thousand studies conducted that attest to the safety and efficacy of L-Carnitine. There have been no known interactions with any medications and there has never been a death associated with the intake of L-Carnitine. In 2004, this amino acid supplement was pulled from Canadian retail shelves for unknown reasons, as it was a popular supple-ment for lowering cholesterol, metabolizing body fat and increasing energy levels. L-Carnitine is still widely available to over three hundred million people in the United States.

5

Natural Progesterone: Natural progesterone is a bio identical hormone that is one hundred percent identical to the progesterone hormone that is produced by the human body. Many females find natural progesterone extremely helpful for regulating the symptoms of PMS, Perimenopause and Menopause. Furthermore, adequate levels of progesterone are essential to balance estrogen levels in the body. Finally, there have been numerous studies conducted that indicate that natural pro-gesterone is protection against breast cancer. Natural progester-one was pulled from Canadian retail shelves in 1997, while it is still available to American consumers and has been since the 1980s, with limited reported issues.

Kava Kava: The Kava Kava plant is native to the Western Pacific region and is used for its relaxing, anti-anxiety effects. The native tribes of the Western Pacific consumed relatively high quantities of Kava Kava for thousands of years and praised the herb for its ability to restore mental clarity and increase cognitive ability. Kava Kava can be used to reduce minor pain as it has a muscle relaxant effect. In 2002, Kava Kava was banned for sale in Canada, although it is still sold in most of the world, including the United States, without incident.

DMAE: DMAE is a brain nutrient that is found in sardines and anchovies. Once consumed, it is converted by the body and is shown to improve short term memory and attention span, and protects cell membranes from damage. DMAE has been studied as a treatment for Alzheimer’s disease and Attention Deficit Disorder. In Canada there have been zero side effects reported, but DMAE was banned for sale in the early 1990s after showing that it raised the levels of the neu-rotransmitter acetylcholine. These results showed its potential for helping conditions like ADD and Alzheimer’s, and its potential to com-pete with prescription drugs manufactured for the same conditions.

L-Tryptophan: L-Tryptophan is the precursor from which the body makes serotonin. It is an amino acid found in eggs, meat, fish, and poultry. L-Tryptophan has a relaxing, anti-depressant effect and was commonly used as a sleep aid. This amino acid has been banned since 1989 however is now available in Canada by prescription only, and sells for eighty to one hundred dollars a bottle. The supplement form of the amino acid sold in health food stores for only eight dollars a bottle. L-Tryptophan has been available for self selection in the United States since the early 2000s, with no reported adverse effects.

Other extinct NHPs: DL-Phenylalanine, L-Phenylalanine, Raw Thyroid Extract, Raw Adrenal, Lithium Orotate, DHEA, Pregnenolone, Folic Acid over 1mg, Vitamin D over 1000 IU, Vitamin B12 over 1000 mcg.

NHPs not only play an important role in the health of Canadians, they also play a role in the economy. The natural health industry gen-erates three billion dollars a year in Canada and has created hundreds

of small and medium sized businesses that employ thousands of people. Health

Canada regulations have led to the dissolution of a number of NHP companies including Gaia Herbals, Bernard Jensen products, Solaray supple-ments, Country Life products

and Organic Essentials tam-pons, which were disallowed because their applicator was deemed a medical device by

Health Canada.

The latest NHP that may soon be extinct is oregano oil, an herbal extract that has been used for centuries to strengthen the immune system, treat infections and for its anti-bacterial properties. Health Canada still allows the purchase and use of cigarettes and tobacco prod-ucts which have been proven to cause cancer, lung disease and death, however it will soon be prohibiting the sale of oregano oil, an extract taken from an herb that is used everyday in food preparation all over the world. It is a very real possibility that the NHPs that you currently use will only be available through prescriptions in the future; likely at a cost much higher than you currently pay in retail locations.

Next on the Chopping BlockAccording to Health Canada, digestive enzymes, probiotics, and oil of oregano are next to being deemed illegal for sale in Canada. If these are products that you use regularly, you may soon find that they are no longer available to you.

What Can You Do? To help keep the NHPs that you love readily available, the most effec-tive thing you can do is spread the word and educate your friends and family on the subject. Institutions like the Canadian Health Food Association are working closely with government to create a new category for NHPs under the Food and Drugs Act. There are petitions available on the internet and in your local health food stores that ask our MPs to voice our opinions in parliament. As a result of pressure from the health industry L-Carnitine has recently become available to consumers once more. With the continued support from those individuals who believe in the importance of NHPs, we can continue to bring back some of the extinct health products. To continue to have easy and affordable access to the NHPs that are important to our health and well being, it is imperative that Canadians are aware of the actions of Health Canada and the impact those actions have on our choices as consumers.

Relax. There’s a natural way to reduce stress and improve your mood.

CHILL PILLS feature a unique combination of natural ingredients proven to

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of heart disease and stroke. Untreated stress can lead to many health problems.

Give CHILL PILLS a try—they’ll definitely put a smile on your face.

CHILL PILLS offer an all-natural formula of nutrients and herbal extracts that help reduce stress and improve vascular health.

Available at fine health food stores. To find a retailer near you, visit www.newrootsherbal.com/store

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7

Protect Your Heart Now to Prevent Problems LaterHeart disease is a leading cause of death for both men and women in Canada. Some people are more prone to developing heart disease due to factors like age, sex, and family history, however there are some key prevention steps that will reduce everyone’s risk of developing heart disease.

l The first key for heart disease prevention is to abstain from using cigarettes or tobacco. Chemicals in tobacco can damage the

heart and its vessels, leading to atherosclerosis (hardening of the arter-ies). Nicotine found in cigarettes makes the heart work harder as it narrows the blood vessels and increases heart rate and blood pressure. Additionally, it increases the amount of carbon monoxide in the blood which in turn forces the heart to beat faster to increase the blood oxygen content.

2 Second, try to exercise for at least thirty minutes

a day most days of the week. Physical activity helps to maintain healthy weight levels and reduces the strain on the heart. Gardening, house-keeping, walking the dog, and taking the stairs are all part of daily physical activity. More intense exercise will result in increased benefits, however any level of exercise is better than none, so start small and work upwards!

3 A third key factor in preventing heart disease is eating a heart healthy diet. Eat foods that are low in fat, cholesterol

and salt. Include whole grains, lots of vegetables and fruits, and lean meats. Try to obtain protein from sources other than meat, like beans, fish, and low fat dairy products. Avoid consuming saturated fats that are found in red meats and trans fats that are found in fried food products like potato chips and crackers, and in bakery products and margarine. Avoid items that have partially hydrogenated oils as an ingredient. Increase your intake of Omega 3 essential fatty acids

which can decrease the risk of heart attack. These are found in fish oils, flaxseed oil, walnut oil and supplements.

4 Maintaining a healthy weight is the fourth key to prevent-ing heart disease. Obesity can lead to high blood pressure, high

cholesterol and diabetes, all which put enormous stress on the heart. Reducing weight by just ten percent can lead to a significant decrease in the risk of heart disease. Try substituting one meal per day with a meal replacement product like Vega. Vega contains high quality protein

to help you feel full. It also contains a green food blend to supply vitamins and antioxidants, as well as pro-

biotics which regulate digestion and maintain intestinal health.

5 The final tip for preventing heart disease is to be aware of

the supplements that are avail-able for heart support. Vitamin E is an antioxidant that protects

blood fats and keeps cholesterol from sticking to artery walls. The results of

studies have shown that taking vitamin E can reduce the risk of heart disease by up to forty percent. Working together with vita-

min E is vitamin C, another antioxidant that helps to recycle vitamin E and reduce the amount

of cholesterol in the body. The B vitamins will help to reduce plaque on artery walls and digest fats and sugars. Studies

have found that a lack of selenium can actually be a cause of heart disease, as this antioxidant works with vitamins E and C to reduce the amount of plaque on artery walls. Finally, CoQ10 is an essential supplement for reducing blood pressure. As we age, our body produces less CoQ10, so it is important to supplement as we age.

Finally, be aware of your blood pressure and cholesterol levels. Take action to reduce your risk of heart disease by following the above steps and committing to healthy lifestyle changes.

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10

Get a Good Night’s Sleep… Wake Up ThinnerDr. Kate rHÉaUme

Did you wake up around 3:00am again this morning? Millions of Canadians did. It turns out this type of insomnia may not be a true sleep problem, but is instead related to weight gain and blood sugar. Surprising new research has revealed a common underlying cause of both excess abdominal fat and middle-of-the-night awakenings. The good news? A simple solution can solve both problems.

For years, weight loss researchers at Vancouver’s Canadian Centre for Functional Medicine heard the same comment from participants in their clinical studies: “I’m sleeping better”. Since these were weight loss trials and not sleep studies, the researchers never paid much attention to this side benefit of the study, even though the change was pro-found for many of the participants. However, when the centre began to employ a new technology that monitored the subjects’ blood sugar continuously for several days pre- and post-trial, a common pattern emerged. Individuals who, prior to the studies, experienced middle of the night awakenings – typically close to 3:00am – were undergoing unexpected drops in their blood sugar that correlated with the waking period. These overweight individuals also typically had blood sugar that seesawed throughout the day. After the participants began to incorporate the dietary changes and natural supplements prescribed by the study, the glucose monitors showed more stable blood sugar levels during the day and night, and people began sleeping through the night. This serendipitous finding lead to an astonishing realization: wak-ing in the middle so the night isn’t a sleep problem; it’s a blood sugar problem.

I wake up in the middle of the night but I’m not overweight!Blood sugar fluctuations are not only the bane of muffin top set. Slim people can experience them as well. If you find you can only go short periods between meals or snacks without feeling unwell, or if you wait too long to eat you suffer with hypoglycemic symptoms (feeling shaky, irritable, foggy, anxious) then you are on the blood sugar roller coaster.

Other signs include cravings for sweet or starchy foods and an uncon-trollable urge to snack after dinner.

So, how did trial participants get a good night’s sleep, lose weight and beat cravings? By using PGX®. PGX® (short for PolyGlycoPlex®) a unique, Canadian-developed complex of natural, water-soluble poly-saccharides (plant fibres) can be taken as softgels or capsules, mixed into blender shakes, or sprinkled on food. When used before or with a meal, it lowers the glycemic index of any carbohydrate-containing food by up to 50 percent. PGX® is very powerful in its ability to control the blood sugar fluctuations that underlie cravings, evening snacking, and 3:00am awakenings. It has been shown in several clinical trials to pro-mote healthy, sustainable weight loss and actually helps restore your body’s sensitivity to insulin. It produces amazing results – even among those who have not made significant improvements in their diet. These results are supported by numerous published trials. The authors of the Diogenes study, a major European project targeted at solving the obesity epidemic described PGX® as “the only product that is clinically proven to be safe and effective in reducing the glycemic index of the North American diet”.

References

Brand-Miller JC, Atkinson FS, et. al., Effects of PGX, a novel functional fibre, on acute and delayed postprandial glycaemia. Eur J Clin Nutr 2010 Dec;64(12):1488-93.

Kate Rhéaume-Bleue is a doctor of naturopathic medicine, Canadian health expert and author of Vitamin K2 and the Calcium Paradox: How a Little Known Vitamin Could Save Your Life (Wiley, 2012).

I have been lecturing on the connection between insomnia and belly fat for several years now and many people have contacted me to say they have used my advice to stay asleep and overcome their sweet tooth. If you have a story to chare, please email me through www.DoctorKateND.com

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11

Healthy DigestionDr. Krista ingram

Digestive complaints, such as heartburn, bloating, abdominal pains, flatulence (‘gassiness’), constipation and diarrhea, are symptoms we’ve all experienced at some time in our lives. When these complaints become chronic concerns, it can indicate a more serious digestive disor-der, or that lifestyle and diet changes may be needed. Healthy digestion requires healthy foods, frequent small meals and proper management of stress and anxiety.

Eating a diet with fresh fruits and vegetables (ideally 5 to 10 servings per day) and whole grains is important for obtaining our nutrients and for fibre content. Fibre contributes to healthy bowel movements, which ensure that the body properly eliminates what it doesn’t need. Drinking 5 to 8 glasses of water over the day (in between meals) will also encourage regular bowel movements. Avoiding fried foods, pop, processed foods, and limiting coffee is also effective for decreasing many symptoms of indigestion.

Overfilling the stomach and eating too quickly promotes indiges-tion. Digestion begins with the smelling and tasting of food. Chewing properly is a small but effective first step toward proper digestion. Give yourself the time to eat. Before you eat your meal, take a nice deep breath in and out through your nose, and let yourself relax. Practice putting down your fork in between bites while you eat. Allow yourself to really taste your food, and aim to chew each bite at least 20 times. Mixing the food with salivary enzymes prepares the food to enter the stomach, and allows it to be properly digested. Avoid drinking fluids during meals as the extra fluid dilutes digestive enzymes and makes it harder for the stomach to break down food.

Keeping stress and anxiety levels in check also has a positive effect on digestion. When we are feeling stressed our body engages it’s “fight or flight” mode, making it difficult to digest our food. Blood is diverted away from the intestines, digestive enzymes are not adequately secreted, and food sits like a lump in the stomach. Finding ways to manage stress levels are thus crucial for proper nourishment. Proper breathing, exercise, and adequate sleep help us manage the everyday ups and downs before they become major stresses.

Dr. Krista Ingram is a Naturopathic Doctor trained to treat digestive disorders and give lifestyle recommendations for healthy living and stress management. Please call Balance Natural Health Clinic at 250-545-0103 to book your appointment.

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Cautions and Warnings: Avoid using two hours prior to or until four hours after taking other medications. This product contains soy. Do not use this product if you have a soy allergy. Contraindications: Do not use if you are pregnant or breastfeeding.

Available at independent health food storesFind us on Facebook!

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• Supports liver function

• Stimulates the production of new liver cells to replace damaged ones

• Helps to detoxify your body, promote long term health & aid digestion

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• A high potency supplement ideal for people on cleansing programs

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13

Love Your Liver Cleansing & Healthy Tips for Optimal Liver Function

Our liver is the largest internal organ and is responsible for over five

hundred functions in our bodies. Our liver processes everything that

we ingest, breathe, or absorb through our skin. It only takes twenty

seconds for a product that we put on our skin to reach our liver! The

liver is integral in our digestion and metabolism as it regulates the pro-

duction, storage and release of sugar, fats, and cholesterol. In addition,

our liver produces proteins, including enzymes, hormones, blood pro-

teins, clotting factors, and immune factors. Our livers are also respon-

sible for the detoxification of our bodies. It works to filter alcohol,

heavy metals, drugs, infectious organisms and the toxic byproducts of

normal metabolism out of our bodies so we can remain balanced.

Because of the important role the liver plays in our bodies, it is critical

to keep it in healthy condition. Liver damage can have an effect on

almost all aspects of body function. As our liver becomes damaged,

normal tissue becomes fibrous, fatty and scarred. If the liver becomes

too damaged it can no longer carry out the functions it is meant to,

resulting in a build up of toxins, metabolic by-products which in seri-

ous cases can lead to reduced brain function and coma.

How can I improve my liver function?

1 Eat a Healthy Diet: Make an effort to eat foods rich in folate, flavonoids, magnesium, iron, selenium and B vita-mins. These nutrients help to detoxify the body. Try to eat more salads, beans, fresh juices, dark green leafy vegetables, olive oil, seeds and nuts.

2 Go Organic!: Whenever possible buy organic produce, as studies have shown that organic fruits and vegetables have up to 40% more antioxidants and higher levels of zinc and iron than conventional produce.

3 Measure Your Protein: Protein is essential to a healthy diet, however too much protein can build up in your liver and cause decreased function. A good way of determining the amount of protein you need daily is to divide your body weight in two. For example, if you weigh 150lbs, you would need to consume 75g of protein per day. Try to get some of that protein from vegetables, grains, and nut sources rather than strictly meat options.

4 Cut Back on Stimulants: Limit your coffee and tea intake and instead try to drink up to 8 glasses of water a day.

5 Eat Antioxidant Rich Foods: Add kale, cabbage, cauli-flower, berries and Brussels sprouts to your diet as these foods are rich in antioxidants and help to purify blood, repair damaged cells, and lower metabolic waste products. Antioxidants are also available in supplement form for addi-tional benefits.

6 Take Milk Thistle: Milk Thistle contains silymarin, which acts as an antioxidant by promoting the growth of new liver cells. It also strengthens cell membranes and increases the liver’s ability to repair its tissues.

7 Be Aware of Over the Counter Drugs: All medications are processed through the liver to some extent, so consis-tently taking over the counter drugs like acetaminophen, aspirin, and liquid cold and flu indications can cause serious liver damage. If the liver cannot detoxify a substance it will store it. Over time, a build up of these toxic substances can cause serious liver damage. Instead of using over the coun-ter drugs for headaches, colds and flu’s, consider a herbal supplement. Try oil of oregano to combat the onset of a cold, Oscillococcinum for flu symptoms and feverfew or magne-sium for headaches.

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14

Rooted in Your Community

“Excel Fitness” Tip: Fit & Fun

The COABCThe Certified Organic Associations of BC has deep roots in our communities. With almost

half a century of history, the COABC is an integral part of agriculture in this province.

The organic seed was planted in the beautiful Similkameen Valley, when a small organization began certifying farms as a way to promise high ecological standards to consumers. Soon after, Fraser Valley producers began creating organic guidelines for producers to follow.

Before long, producers from all over the province were meeting around kitchen tables and in community halls. Working together they created the first provincial organic standards that producers could follow, that retailers and wholesalers would recognize and that eventually consumers would value.

These dedicated individuals continued their work and in 1993, incorporated the Certified Organic

Associations of BC. Currently, there are COABC certified members in almost every community throughout the province.

Certified Organic

Today, the symbol of this grassroots movement is the BC Certified Organic Checkmark. The checkmark represents a promise to continue the work of our

founding members towards a sustainable system of agriculture for BC.

Look for the BC Checkmark when purchasing your organic prod-ucts and know you’re supporting your neighbours, your farmers

and your environment.

Staying away from boredom in your Fitness program is one major step in staying consistent and achieving your goals. For those who have succeeded in sticking with it, they appreciate the steps that need to be taken to reduce boredom. Everyone who has succeeded in Fitness real-izes it needs to be a lifestyle! Staying active all year long and avoiding quick fix solutions is the only way to be successful. The majority of the population following a regular fitness routine does so to stay healthy, move better and maintain their weight. If these goals sound familiar to you, there are some important points to take in order to stay on track through the years.

• Have Fun! Yes, fitness should be challenging but it should also be fun. Join a group training program where you will be motivated and inspired by your peers.

• Train outdoors! There is nothing like the fresh air and open space! Search out programs or fitness classes being run by qualified profes-sionals. Go for an afternoon snowshoe or hike.

• Track your progress. Seeing improvements in distance, speed or reps & weight lifted during training is a great motivator!

• Wear a heart-rate monitor! Not only does a heart-rate moni-tor show the intensity of your workout, it also allows you to avoid overtraining. Recovery is so important not only after your workout but during!

Excel Fitness, the only MyZone Facility in Canada, has recently intro-duced an impressive heart-rate training system to their members. MyZone allows you to track your progress in your own website. It gives you caloric feedback, intensity zones, heart rate and more. This has proven to be a highlight during member workouts as the instant feedback gives them an extra push or shows them that extra recovery is needed.

Keep moving and having fun with fitness! And remember to keep it a lifestyle!

Rhonda Catt, NASM, CPT, BCRPA, CPT Athletic Conditioning, FMS Certified, Level 2, CATT Conditioning778.475.5622 www.excelfit.ca www.cattconditioning.com Contact rhonda@cattconditioning.com or info@excelfit.ca

15

Why Does Organic Co$t More?Organic food is better for you and your family. It contains more vitamins, minerals, and enzymes and has more flavor than intensively farmed produce. It is also free from insecticides, pesticides, growth hormones, antibiotics, GMOs, chemical fertilizers and a whole host of other toxic, artificial, additives, flavourings, colourings and preservatives. The question many ask is, if organic food contains fewer added chemicals, and no extra “stuff ” why does it cost more?

At first glance it appears that organic foods cost more, but when edu-cated in the indirect costs of conventional foods production like soil replacement, water cleanup, environmental cost of pesticide produc-tion and disposal, impact on wildlife, and corruption of true foods it becomes clear that organic foods are much cheaper, and contribute

towards efforts to benefit your health and the global environment!

When deciding where to spend your money consider the full life cycle cost of the organic product versus the non-organic product and always remember there is more to “cost” than just dollars and cents.

1. High risk to produce: The absence of chemicals makes it more

risky for organic farmers as they face the possibility of losing all or

part of their crops due to pest or disease. Therefore the crops require

diligent maintenance practices to ensure healthy and fruitful growth.

2. Animal fertilizers cost more than chemical slurries: Organic

farms only fertilize the land with compost and animal manure, which

is more expensive to transport and create, therefore organic farmers

ensue a higher cost of production.

3. Organic foods take longer to grow: Without the aid of chemi-

cal growth hormones and quick ripen technology, organic food takes

longer to grow, on average, than conventional foods. Longer growing

time allows for better tasting and more nutritiously dense produce,

but it also cost more since the crops do not yield as much product per

season as conventional farming.

4. Bio dynamic farming and harvesting: To ensure healthy soil,

organic farmers use crop rotation; meaning that they rotate fields,

planting cover crops that are plowed. Organic farmers also have to

convert their land to organic production over a period of time, and

because of this 25% of land may be left to lie fallow at any one time to

increase natural soil fertility. Again all of these practices have a higher

production cost to the farmer.

5. More labour intensive: Organic production is overall more labour

and management intensive with less help from machines and more

use of hand and knee farming techniques.

6. Feeding in organic animal farming: In order for animals to be

certified organic or free range organic, they must be fed organic feed.

These sources of feed can cost up to twice as much as conventional

animal feed.

7. Organic certification: To be a certified organic farmer, producers

must meet strict regulations and pay additional administrative and

membership fees.

8. Conventional farming is subsidized: Organic farming is not.

Conventional or agrochemical agriculture is heavily subsidized

though government programs, where as organic farming receives no

subsidies at all. Even though the price tag on the organic product is

higher, the consumer is paying 3 times as much for the conventional

products. Consumers pay once at the till, twice for the direct taxes on

that item, and three times for the government programs created to

restore the environment back to its original state after the effects of

conventional farming.

9. Smaller scale with smaller crop yields: Due to the smaller

demand for organic foods, organic farming happens on a smaller

scale, on smaller farms, which lack the benefits of economies of

scale. As the organic market grows, and consumer demands increase,

the price of organic foods will stabilize. Remember when making

purchases your dollar acts like a vote towards supporting the growth of

the organic industry.

10. No chemical preservative means less shelf life: The lack of

toxic chemical preservatives in organic foods means a shorter shelf

life and a higher chance of product being thrown away.

10 Reasons why Organic Food can cost more than Conventional Food (and why it’s still worth it)

16

The Whole Grain ShowdownMany products, such as white flour, white bread, and white rice, are nutritionally bankrupt. Meanwhile their whole grain counterparts are great sources of fiber, magnesium, vitamin E, folate, and antioxidants. Although all whole grains are superior, various whole grains differ in nutrient density.

The Whole Grains Winner Circle! (nutritional values based on 1 cup cooked serving)

Highest in Protein? Spelt: Grains not only supply carbohydrates to fuel our bodies, they can also be a good source of plant-based protein. For example, one cup of cooked spelt provides 10.7 grams of protein and quinoa has 8.1 grams.

Best Source of Fiber? Bulgur: Whole grains enjoy a well-deserved reputation of being great sources of fiber. Some contain both soluble and insoluble fiber, while others only provide mostly insoluble fiber. The best contender, bulgur, has 8.3 grams of insoluble fiber. Spelt is a close second with 7.6 grams of insoluble fiber. Barley, on the other hand, supplies both soluble and insoluble fiber, totaling 6 grams per cup, while quinoa has 5.2 grams of the combination.

Top Magnesium? Quinoa: Magnesium is an important mineral that may help prevent and control hypertension, diabetes, and cardiovas-cular disease. Quinoa made it to the top of the list with a whopping 118 mg of magnesium, while the runner-up spelt has 95 mg per 1 cup cooked serving.

Full of Folate? Quinoa: Folate is most known for its role in prevent-ing neural tube defects in babies when consumed during pregnancy. Again, quinoa tops all other whole grains with 78 mg folate per 1 cup cooked serving. Wild rice is a distant second with 43 mg.

The Most Vitamin E? Quinoa: Certain whole grains are also rich in vitamin E, a potent antioxidant. Quinoa, the nutritional power-house, takes 1st place with 1.17 mg of vitamin E, while spelt and wild rice also made it into the top 3 with 0.5 mg and 0.39 mg of vitamin E respectively.

The whole grain grand prize winner is…Quinoa! This ancient grain native to South America was once called “the gold of the Incas,” who recognized its value in increasing the stamina of their warriors. Quinoa is high in complete protein, meaning that it includes all nine essential amino acids, which are needed for tissue growth and repair. This along with other nutritional benefits such as essential fatty acids, and a high mineral profile, makes Quinoa an essential addition for those on high protein diets, those seeking weight loss or those just wanting to include nutrient dense meal options. Quinoa can promote weight loss, build muscle, alleviate migraine headaches, help diabetes, promote cardiovascular health and prevent hardening of the arteries. Plus, quinoa is gluten free, making it a perfect selection for those with sensitivities or celiac disease.

As a bonus this grain is highly versatile and available in flour, whole grain or flakes. Try these tasty recipes and enjoy the highest nutrition with great taste!

Quinoa Party Salad

2 cups cooked quinoa, cooled

(try a mix of red, white, and

black for added flavour and

colour)

2 bell peppers, 1 red and

1 orange

2 cans black beans

2 cans corn (or fresh)

1 cup of cilantro

1/4 cup olive oil

juice of 1 lime

1 jalapeño

1 tablespoon cumin

pinch of red pepper flakes

salt & pepper to taste

1. Cook quinoa in 4 cups of boiling water, covered, for about 20 minutes. Let cool.

2. Chop pepper, cilantro and jalapeño. Add to corn and beans.

3. Whisk olive oil, lime juice, salt, pepper, cumin and red pepper flakes.

4. Add quinoa to bean and veggie mixture and top with dressing. Serve cold or at room temperature.

17

The REAL FOOD Guidelisa KilgoUr, rHn

I’m hungry… what should I eat? Low fat? Low sodium? Low carb? High protein? When did eating get so complicated?

It hasn’t always been like this. We ate in-season food from our local

area and we cooked the recipes are mother or grandmother taught us

to make. We didn’t calculate the number of calories we ate, or grams of

carbs or fat. We ate real food and we enjoyed it.

As a society, we’re arguably better fed than we have ever been, but are

we better nourished? There are many new theories that say, no – we

have an abundance of food but we’re undernourished. I’ve spent the

last 10 years totally consumed by nutritional research, trying to figure

out what went wrong and how to fix this… and I have a few theories.

Who is Telling You What to Eat?

It’s difficult to pinpoint an exact place in history where our diet and

our idea of healthy eating got off track…but if you really want to know,

I’d say everything went wrong when the government started to tell us

what to eat.

You see, the nutritional sciences are full of inaccuracies. It’s very

hard to use the current scientific method to study the effects of

diet on a population. You can’t use a placebo-controlled study (like

they do with drugs), because you can’t create a placebo food. Most

dietary studies are weak as they use a small group of people and they

rely on their memory for their data. What did you eat for lunch last

Wednesday? Do you remember? Now try to remember everything

you ate last month and you get an idea of some of the inaccuracies in

the nutritional sciences.

Health Canada is trying their best; they would really like us to be as

healthy as possible. It’s in their best interests that Canadians are fit,

healthy, and age well. The Canadian Food Guide is based on the current

trends in nutritional science (notice I used the word “trends”) and

unfortunately a nice big splash of politics.

The Canadian Food Guide is designed primarily by an advisory com-

mittee of 12 people, made up of industry professionals including

employees from:

The Vegetable Oil Industry Council: the folks who bring us refined

and processed oils.

The BC Dairy Foundation: who have a big stake in keeping the rec-

ommended daily dairy intake level high

The Food and Consumer Product Manufacturers Board: who

bring us the many calorie dense/nutritionally void products that stock

the shelves of your average grocery store.

Trust Your Cravings

As a Nutritionist, I question the validity of letting industry profession-

als who profit from what we eat dictate how we should eat. Instead

of eating whole, unprocessed food, and listening to what our body

wants (our gut instinct), we now decide rationally what we should and

shouldn’t eat. We’ve learned to ignore our own instincts for rationality.

Our instincts are right... well in general. With one exception (more on

that later), we can trust our cravings.

Craving salt? That’s because your body wants more salt – add some

healthy sea salt to unprocessed food and you’ll feel less anxious and

have more energy.

Craving fat? Your body may be deficient in essential fats or fat-solu-

ble vitamins. Roast some root veggies or steam some broccoli and add

grass-fed butter or olive oil and help your body absorb some additional

Vitamin A or K.

Craving sugar & sweets? Well, that’s the craving you can’t always

trust. A sugar craving is usually due to an imbalance in your gut bacte-

ria. Rebalance your gut bacteria and you’ll find your sugar cravings will

go down dramatically.

A balanced, healthy diet doesn’t come from a chart or book, and it won’t

REAL Supplement Guide Just as whole real food is essential for a healthy and nourished

body, real whole food based supplements are required to main-

tain and support a balanced diet. When selecting supplements

consider products that contain full synergistic ingredients, raw or

low heat production and true nutritional values opposed to high

dosed isolated or synthetic ingredients.

Just as lisa mentioned, your body knows when it is being prop-

erly nourished and expresses this by feeling healthy, vibrant and

full of energy all day, and sleeping well at night. Your supple-

ment selection should provide the same feeling of wellness.

Take the rEal supplement challenge and try these recom-

mended products.

18

be the same as your neighbour or your partner. Your healthy diet will be

a unique balance of whole, unprocessed food, including healthy fats, sea

salt, and natural sugars. Eat more REAL food

and enjoy every bite!

Lisa Kilgour is a Registered Holistic Nutritionist. She provides one-on-one consultations and teaches workshops in the Okanagan. To find out the underlying cause of your symptoms, or to find the diet that helps you feel your best, visit www.EatMoreRealFood.com or call 250.869.9434

REAL FOOD Guide Otherwise known as “How we ate 100 years ago”

enjoy eating

Take time to prepare and enjoy your food everyday!

eat Well to Feel Well

Eat a diet that makes you feel healthy, vibrant and full of energy all day. For some this might be a high protein diet, or a raw food diet... or a balance somewhere in between. You know you’re eating well when you feel vibrant all day and sleep well at night.

Whole, Unprocessed Foods

Eat whole, unprocessed food. This includes unprocessed meats, fats, grains, fruits and vegetables.

Foods High in Vitamins

consume foods that are high in vi-tality every day; like raw fruit and vegetables, raw nuts and seeds, and naturally fermented foods.

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natUre’s Fare locations

Kamloops 5 – 1350 Summit Drive

250.314.9560

Kelowna 120 – 1876 cooper road

250.762.8636

langley 120 – 19880 langley Bypass

778.278.1300

penticton 104 – 2210 main Street

250.492.7763

Vernon 104 – 3400 30th avenue

250.260.1117

West Kelowna 104 – 3480 carrington road

250.707.3935

mail order 1.800.406.6646

www.naturesfare.com

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Don’t Kid Your KidneysThere is a great deal of evidence that links kidney disease to high blood pressure, heart disease and diabetes. Hardening of the arteries is the most frequent cause of heart disease and is the result of fat deposits building up on the arterial walls. As these deposits increase in size they can restrict access to the smaller vessels in the heart, brain, and kid-neys. This restricted access can cause scarring in the kidneys. As blood pressure rises, the kidneys attempt to compensate for the increase in pressure. As the amount of scar tissue increases, the kidneys’ ability to filter waste and toxins is compromised. Eventually, scarring will lead to kidney failure and dialysis or a kidney transplant will be inevitable.

Diabetes is a root cause of kidney disease in many patients and respon-sible for over thirty percent of the cases of kidney disease in the United States. Kidneys are responsible for filtering waste and toxins from our blood. Consistent high levels of glucose will halt the kidneys’ ability to perform their job. The glucose molecule is larger than other molecules that kidneys filter and cause damage to our body’s filtering system. With repeated exposure to glucose molecules, the filtering mechanism becomes unable to filter smaller molecules, resulting in toxic buildup in our bloodstream. Blood tests will determine the level of waste in the

bloodstream and those people with severe diabetes will likely require dialysis or a kidney transplant to rectify the damage.

To care for our kidneys it is important to try to avoid synthetic over the counter drugs. Similar to our liver, these types of drugs can wreak havoc on our kidneys, causing degradation of the tissues. Instead of using aspirin or acetaminophen for joint pain, substitute glucosamine sulfate, a compound that has been clinically proven effective and poses no threat to the kidneys. Alpha Lipoic Acid helps to restore the mito-chondria of our cells, which leads to healthy and functioning kidneys. Finally, it is critical to stay hydrated and drink required amounts of clean, purified water.

• Natural form of alpha lipoic acid

• vital antioxidant

• Supports cognitive & neurological function

• Has anti-aging properties

• Increases insulin sensitivity

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