special features - country grocer friends and family magazine

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Winter 2013-2014 | Complimentary

Friends&FamilyCountry Grocer’s quarterly food and lifestyle magazine ||

Oh, Christmas Tree!Island trees help Island kids

Pride Of The islandLocal producers cook up tasty ideas

iCe TimeNanaimo Clippers’ Dave Johnston

340 King St. E. Suite 500

Toronto OnCanada M5A 1K8

T 416-777-1124F 416-777-0060

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Friends&Family » WinTer 2013-2014 | countrygrocer.com » 3

in This issUe

10 1624

Pride of the island

Processors and producers are key to Island’s food industry

Winter safety for your pet

say thank you With style

oh, Christmas tree!

> RECIPES: Red Curry Winter Squash

Indian Black Bean Chili

Coconut Chia Pudding

Welcome winter!Welcome to the

fourth edition of Country Grocer’s Friends & Family magazine.

Here at Country Grocer, we love the holiday season. As an Island-grown, family-owned and operated company, the holidays provide the opportunity to reflect on the year’s achievements, look forward to what’s to come and spend time with our loved ones.

As a company, the New Year will bring an even greater focus on working with our local suppliers to bring you even more great products, like Tree Island Yogurt, showcased in our regular column, What’s In Store.

We’ll also be working on a new, more interactive website to bring you all the features you want from your local gro-cery store, building on recent initiatives like our handy new “app” that keeps you connected on the go.

In store, this commitment to providing our customers with the finest products and service has been captured in a brand new program, Best of the Best. Learn more on page 13.

Also in this edition, meet some of the processors and producers creating fresh-from-the-Island meat and seafood products for your table, and about the family that has supplied Country Grocer shoppers with farm-fresh Christmas trees for years.

We meet the new assistant coach and GM for the Nanaimo Clippers Junior A hockey team and learn all about the suc-cessful Esquimalt-based WITS program, an anti-bullying initiative that has taken its message across the country.

Of course, don’t miss Chef Michael Williams’ delicious recipes and his reflec-tions on the current gluten-free trend.

Find all this and much more as we celebrate winter with Friends & Family.

Happy holidays, and here’s to a healthy and fruitful 2014.

Enjoy!

PeTer CaVin, direCTOr, COUnTry grOCer

20 Kids use their WiTs

Editor Jennifer [email protected]

Group Publisher Penny [email protected]

Director, Sales and Advertising Oliver [email protected]

Friends & Family magazine is published quarterly by Country Grocer and Black Press. The points of view or opinions expressed herein are those of the authors and do not necessarily reflect the views of the publisher of Friends & Family. The contents of Friends & Family magazine are protected by copyright, including the designed advertising. Reproduction is prohibited without written consent of the publisher.

Design Lily Chan

Circulation Director Bruce Hogarth

818 Broughton Street, Victoria, BC V8W 1E4 Phone 250-381-3484 Fax 250-386-2624

www.blackpress.ca

12ice Timewith the nanaimo Clippers’ dave Johnston

414

4 » Friends&Family » WinTer 2013-2014 | countrygrocer.com

CrafTed fresh in POrT alberni, saUsages are a herTel’s faVOUriTe.

Pride of the Island

an essential component of the local food industry, island processors and producers have a long and tasty history on Vancouver island.

made lOCally

by Jennifer blyTh

Here on Vancouver Island, we have talked a lot lately about the importance of supporting local agricul-ture – the farmers who grow the fruits and vegeta-bles, and who raise dairy cows, lamb, chickens and

more, providing everything from eggs to milk to meat.But there’s another piece to the local food puzzle: the people

who take those ingredients and turn them into the products you enjoy at your table.

In addition to the diverse agricultural network operating throughout Vancouver Island, the region is also home to a va-riety of processors who are creating some delicious possibilities – and have been for decades.

St. Jean’s Cannery & Smokehouse has been operating in Na-naimo for 53 years, founded by Armand St. Jean in his garage in 1961. Now owned and operated by his son Gerard, working alongside his brother Paul, the family business has now grown to three generations with Gerard’s son Dave also on board.

While the cannery and smokehouse is perhaps best known for its service to the sport fishing industry – processing and pack-ing the local catch for visiting fishermen to enjoy back home – St. Jean’s has grown into so much more. The largest cannery serving the sport fishing industry in British Columbia and the largest salmon cannery in southern B.C., St. Jean’s is a gourmet food retailer and wholesaler.

Working with the local commercial fishery, St. Jean’s prepares under its own label clams, oysters and salmon, in addition to processing products for other labels, explains Lance Weber, St. Jean’s Customer Service Manager. On Country Grocer shelves, shoppers will find the popular butter clams and clam nectar, perfect for such delicacies as the Creamy Clam Chowder (see recipe on page 7). In the deli case, look for smoked and candied salmon – popular choices for the entertaining season.

In addition to the Niko’s line of preservative- and sulphate-free dips, marinades and other complementary products, St. Jean’s closed 2012 by purchasing the Raincoast Trading, a company highly respected for its sustainable fishing practices


sT. Jean’s Candied salmOn is ideal fOr enTerTaining seasOn.

and gourmet seafood – both features completely in line with St. Jean’s own business philosophy, Weber notes. “We follow the same focus of sustainability.”

In this day of mechanized production, each St. Jean’s canned product is cut and packed by hand and cooked just once for improved flavour and nutritional value, rather than the double-cooking method typical with more large-scale companies. “It translates into a totally different product. People know what they’re going to get when they buy our products.”

That same commitment – exceptional, natural ingredients, tried-and-true recipes and processing quality – is also at the heart of Port Alberni’s Hertel’s Meats, which produces ham, sausages, ribs and more, including its most popular item, bacon.

Hertel’s was founded by Thomas and Helena Hertel as a small family business in 1967 to provide slaughter and processing for local farmers and hunters. Today Hertel’s no longer provides processing services, but since the mid-1980s has served its re-nowned line of fresh, flavourful products to appreciative diners around the Island and lower Mainland, says general manager Ron Caldwell. “More than anything, it’s made the old-fashioned way, the way it’s supposed to be made,” he says.

When it comes to processing meat raised on the Island, the number of facilities has dropped over the years. For Hertel’s,

herTel’s fresh saUsage meaT


it was simply an issue of supply, Caldwell explains. Transportation costs make it too expensive to bring hogs from the Mainland and the cost of transporting feed makes large-scale production more challenging for farmers.

Those that remain, however, like Gunter Brothers in the Comox Valley and Farmhouse Poultry in the Cowichan Valley, are crucial, says Dave Hubscher, Country Grocer Meat and Seafood Operations Manager. “Without abattoirs (meat processors) here on Vancouver Island everything would have to be shipped to the mainland and back, so we’re lucky to have them here.”

The idea of supporting friends and neighbours close to home has moved beyond the individual growers to also include these kinds of producers.

While a steady supply of meat can still prove chal-lenging at times, “when we tested the waters to see if there was some interest in local, grass-fed, grass-finished beef from the Island three years ago, I think we sold something like 26 head of cattle,” Hubscher says. “This year we’ll buy close to 150 head which we’ll have available along with our other beef.”

At St. Jean’s, “we’re finding more people search-ing out our products in our stores and at Country Grocer,” Weber says. Showing that Island quality can pay off, while “we’ve always had strong support on the Island and even on the Mainland, we’re actually seeing more growth in other areas, such as Alberta.”

The concept of buying local extends beyond the consumer, to the suppliers as well. At St. Jean’s, the company looks to local sources first, with particular years and fish runs sometimes requiring other Pacific Northwest sources to secure the required quality. By buying local, “it reaches everyone from the guy who is catching the fish to the guy who is selling the bait and tackle.”

In terms of business challenges, supply is probably No. 1, Weber says. “There’s only so much wild prod-uct out there,” he notes. The second challenge can be finding quality staff, particularly in an industry that has been more seasonal in nature. With the purchase of Raincoast, however, they are now able to look at year-round operation to keep more people employed between specific windows, such as the two-week clam harvest that happens just once a year, each January.

While these Island products remain true to their roots, Caldwell says innovations can come in areas such as technology that can help increase shelf life, for example, without compromising quality, and in new recipes that speak to today’s families. As a smaller, Island-based company, Hertel’s can be more flexible and responsive to local markets.

“I’m fairly optimistic,” he says. “I think it’s about making the product the way it has always been made and providing something that people want.”

eaCh Tin Of sT. Jean’s salmOn is CUT and PaCKed by hand.

Photo courtesy st. Jean’s Cannery


st. Jean’s Creamy Clam Chowder recipePrep time: 10 minutesCooking time: 30 minutesServes: 4

Ingredients6 slices bacon2 onions, diced1 x 284ml can St. Jean’s Clam Nectar3 carrots, diced4 stalks celery, diced3 to 4 potatoes, diced

2 x 284 ml St. Jean’s Whole Butter Clams (chopped)2 tbsp St. Jean’s Seafood Chowder Spice1/4 lb butter1/4 cup flour4 cups cream250 g cream cheese

Method:1. Sauté bacon and onions in a large pot. Add potatoes,

carrots and celery. Cook until nearly soft.2. Add St. Jean’s Clam Nectar. Cover and cook until vegetables

are soft. Add St. Jean’s Seafood Chowder Spice and the two cans of chopped clams.

3. Make roux by melting butter in a pot and mixing in flour. Cook 2 to 3 minutes. Add cream and cream cheese.

4. Simmer until mixture thickens. Add cream mixture to vegetable mixture. Adjust seasonings to taste and enjoy!

Photo courtesy st. jean’s Cannery

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ndulgencesWhaT’s in sTOre everland

Coconut WaterNot only is Everland Coconut

Water a refreshing, low-sodium way to rehydrate, providing natural electorlytes, potassium and only 110 calories per can, but what you’re drinking will also help others half a world away.

Everland will donate $1.20 from each case to One Prosper,

a Canadian charitable organization with a goal to harness innvation to end hunger and extreme poverty. One Prosper provides farmers in India with drip irrigation kits, reducing water use and increasing crop yields.

Ibeautiful red roses

Rose are red, violets are blue…well, for Valentine’s Day your special someone will likely welcome beautiful long-stem red roses, the perennial symbol of love and devotion, and available in Country Grocer’s floral department.

helmuts Pizza Pepperoni & salami

Keeping it local with Tree island yogurt

Country Grocer stores recently welcomed a new Island company to the refrigerator shelves: Tree Island Gourmet Yogurt. Based in the Courtenay area, the family-run company creates delicious home-made artisan yogurt in three varieties, crafted from local ingredients. A great fit for the local, family-run Country Grocer!

Brand new in the Country Grocer deli case is Helmuts Kitchen pizza pepperoni and salami, a B.C.-processed high-quality product, gluten-free and with no MSG added. Boasting a family history of more than 100 years’ experience as European-

trained sausage makers, Helmuts Kitchen products will be a delicious addition to your

pizza or sandwich.

balderson’s spreadable Cheddar

Just in time for entertaining season, Balderson’s three-year-old

spreadable premium aged cheddar offers a

deliciously savoury bite and is ideal served with Raincoast Crisps or Mary’s Organic Crackers. Pick yours up in the deli department.

Celebrating Our 50th Year Providing

Hertel’s Premium Quality, Gluten-free Sausages, Bacon & Ham.

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Friends&Family » WINTER 2013-2014 | countrygrocer.com » 9

Discover the Best of the BestHave you ever tried something and said “Wow! That was the

best thing I’ve ever tasted!”You tell your friends, your family and anybody else who will

listen, and you say to yourself, “If I was at a country fair that would win a prize.”

We have!“Country Grocer went directly to the most important part of

our business – you, the customer – and af-ter months of customer surveys, prod-

uct development with our talented group of bakers, decora-

tors and market-ing team, we’ve

developed the “Best of the Best” program,” says Coun-

try Grocer Operations

Manager Bill Peppy.

“Although we do our ‘best’ everyday to give you value, exceptional prod-ucts and variety for everyone, we did need to point out a few items as the Best of the Best – look for the Blue Ribbon on products such as the bakery department’s fresh-made granola, the ultimate Cinee Bunz and delicious Ciabatta buns.

Enjoy!

1. Grease a 9 x 13-inch baking dish with butter. Whisk the eggs with milk, yogurt, maple syrup, brown sugar, cinnamon, vanilla and salt. Pour some of the mixture into the casserole dish. Arrange bread in an even layer. Pour remaining milk mixture over top.

2. For the topping, toss the pears with brown sugar and cinnamon; scatter over the bread. Cover and refrigerate for at least 4 hours or overnight.

3. Preheat the oven to 400°F. Drizzle the melted butter over the casserole and sprinkle with pecans. Bake for 30 to 35 minutes or until golden and set. Serve with a dollop of yogurt and drizzled with extra maple syrup.

PREPARATIONHigh inprotein

Maple Pecan OvernightOikos French Toast

Overnight recipes make festive holiday breakfastswith the family easy and mess free.

Preparation time: 15 min.Cook time: 30 min.

x6

Topping:2 ripe pears, peeled and chopped

2 tbsp (30 mL) brown sugar

1/2 tsp (2 mL) Club House Ground Cinnamon

2 tbsp (30 mL) unsalted butter, melted

1/4 cup (60 mL) chopped pecans

INGREDIENTS

1 tbsp (15 mL) unsalted butter

6 eggs

3/4 cup (180 mL) milk

1/2 cup (125 mL) Oikos 2% Plain Greek Yogurt

1/4 cup (60 mL) maple syrup

2 tbsp (30 mL) brown sugar

1 tsp (5 mL) Club House Ground Cinnamon

1 tsp (5 mL) Club House Pure Vanilla Extract

1/2 tsp (2 mL) salt

12 baguette slices, cut on a biasand 3/4-inch (2 cm) thick

10 » Friends&Family » fall 2013 | countrygrocer.com

At the Jackson family farm in Mill Bay, it’s like Christmas all year-round.

Vancouver Island’s largest Christmas tree producer, the family’s Wintergreen Christmas Tree Farm supplies trees to each of the Country Grocer stores, in addition to area Boys Scouts and other retailers, notes Taren Phil-lips, whose grandparents Anne and Derryck Jackson founded the farm in the 1970s.

While the Jacksons raised sheep for awhile, the sloping site

really lent itself to evergreens. “It’s good terrain for tree-grow-ing,” Taren notes.

Since then the farm has welcomed several generations and many holiday seasons, says Taren, who remembers the joy of growing up in the farm, running through the trees and choosing just the right one for their fam-ily’s annual celebrations.

“It’s beautiful and it really was a great place to grow up,” she says.

While Taren is now the sales and marketing manager at the

Executive House Hotel in Vic-toria, she still helps her grand-mother with the family farm, especially as things begin to get busy close to the holidays.

Each year, Wintergreen Christ-mas Tree Farm harvests between 10,000 and 15,000 beautifully shaped Christmas trees, includ-ing Douglas fir, grand fir, noble and pine trees, ranging in size from three-foot tabletop variet-ies to giants 10-feet-tall, ideal for a Christmas gala, banquet or grand foyer.

For Country Grocer shoppers,

Help Fill A Dream this Christmas

Visit Country Grocer this holiday season where proceeds from a special holiday bouquet and the sale of Wintergreen Tree Farm’s Christmas trees, as well as the sale of $2 paper shirts at the till will help support the Help Fill A Dream Foundation.

Marking its 27th year serving Vancouver Island and Gulf Islands, Help Fill A Dream carries the mandate to assist Van-couver Island and the Gulf Islands children under the age of 19 with life-threatening condi-tions.

For more information, visit helpfilladream.com

by Jennifer blyTh

COUnTry grOCer’s rOyal OaK sTaff bring in lasT year’s CrOP Of WinTergreen farm ChrisTmas Trees

Oh, Christmas Tree!


knowing their Christmas tree is truly Island-grown is the next best thing to being able to cut down their own tree (and for many who prefer not to wield an axe, it’s far better!).

Because trees are fresh-cut and travel just an hour or so to their destination, customers know they are getting the freshest product – and one that will last throughout the season with the

proper care. In turn, Anne Jackson, Taren and

their family appreciate the support Island companies like Country Grocer have offered.

“Local support is huge for us,” Taren says. “We definitely wouldn’t be able to do it without them!”

For more information, visit www.wintergreenchristmastrees.com

fOr The JaCKsOn family, iT’s ChrisTmas all year aT Their mill bay ChrisTmas Tree farm.

Nothing beats the fresh scent and look of a real Christmas tree and the good news is that with a tree as fresh as that from Country Grocer and Mill Bay’s Wintergreen Christmas Tree Farm, you know your tree will stay fresher longer.

To keep your tree at its best – and saf-est – consider these tips from the Canada Safety Council:

• A fresh-cut tree will stay green longer and be less of a fire hazard; look for a strong green colour and noticeable fragrance.

• A tree with high moisture content is safer so always test for freshness before buying. Very few needles should fall when the butt of the tree is tapped on the ground; needles should bend, not break; and the stump should be sticky with resin.

• At home, place the tree in a stand that will hold two to three litres of water and top it up daily. Ensure the butt of the tree is always immersed in water; if water drops below the trunk, the stem may reseal itself, requiring a fresh cut. Use a tree stand that has widespread legs for better balance.

• Do not stand your tree near a heat source such as a radiator, television, fire-place, heating duct or sunny window. It should not block doors or windows.

• Never use lighted candles on the tree.• Remove the tree in 10 to 14 days;

after that time in a heated building, even the freshest tree can start to dry out.

For more information, visit https://canadasafetycouncil.org

Fire safety tips for your fresh-cut tree


RECIPES from Chef michael

find more recipes from Chef michael at countrygrocer.com

indian black bean ChiliServings: 6Preparation Time: 30 minutesCooking Time: 25 minutes

One of my favourite recipes ever is a curry recipe from Vij’s cookbook. As a result I have adapted my own chili recipe inspired by this delicious curry and it receives rave reviews wherever I offer it up. Make this chili and you will make some very happy people too!

Ingredients: 1/3 cup coconut or grape seed oil3 medium yellow onions 1 can 798 ml peeled whole tomatoes (no salt)2 tsp sea salt2 tsp turmeric1 Tbsp cumin1 tsp chipotle chili powder1 cup coconut milk1 ½ cups cooked black beans (canned or cooked)2 cups cooked firm fleshed potatoes (diced)500g Island Pastures ground beef or ground bison1 bunch kale (stem removed and sliced thin)

Method:1. Puree the onions in a food processor until they are

as smooth as possible. 2. Preheat a large pot on medium high heat. Add the

oil and then the onions and sauté, stirring regularly, until the onions are browned. This will take around 15 minutes and will need more stirring and a constant eye toward the end.

3. While the onions are browning, add the can of tomatoes to the food processor and pulse to chop them up.

4. Once chopped, measure the spices and add them to the tomatoes. This way everything will be ready once the onions are browned.

5. Once the onions are nicely browned, add the tomatoes and spices then reduce heat to medium. Cook for five minutes.

6. Add the coconut milk, black beans and potatoes and bring back to a simmer.

7. Once simmering, add the raw ground meat. Make sure to stir everything so that the meat gets broken up into small pieces.

8. Gently simmer the chili for about 10 minutes, stirring regularly so that the meat gets cooked completely.

9. Add the kale to the pot, give it a stir and then you are ready to serve one amazing chili! Enjoy.

Variations:Use any cooked beans you like or a combination in place of the black beans.

Coconut Chia PuddingServings: 4Preparation Time: 15 minutesCooking Time: n/a

This dairy-free, naturally thickened pudding boasts the benefits of coconut milk and chia seeds. The pudding is very much like tapioca since the chia seeds gel when they are added to a liquid. This dessert/snack is slightly sweet, light in texture and has the flavour of coconut.

Ingredients:1 can coconut milk (preservative-free)¼ cup un-pasteurized honey¼ cup chia seeds1 tsp vanilla extract2 Tbsp semi-sweet chocolate (shaved)

Method:1. Add the coconut milk to a mixing bowl and give a

good stir.

2. Add approximately a ½ cup of the coconut milk to a small pot along with the honey. Warm on the stovetop and stir until the honey is completely dissolved.

3. Pour the warm honey/coconut mixture back into the mixing bowl.

4. Add the chia seeds and vanilla and stir well.

5. It’s time to let the pudding set. It will need at least three hours in the fridge.

6. Once set, give it a stir and it’s ready to enjoy.

7. To make a nice dessert, serve the pudding on top of fresh fruit salad and top with a touch of shaved chocolate sprinkled. You can use many different kinds of fruit: apples, plums, pears, cantaloupe and berries all work great.

Variations:Turn the pudding into a chocolate coconut version by simply adding 1 to 2 ounces of chopped semi-sweet chocolate to the warm coconut milk after the honey is incorporated and stir until melted.

red Curry Winter squashServings: Sauce for 4Preparation Time: 15 minutesCooking Time: 10 minutes

Nothing beats oven-roasted winter squash on a cold day. You can use any kind of winter squash – delicata, acorn, kabucha…take your pick. Then we make a simple and delicious curry sauce to go with it, making a fantastic accompaniment to dinner.

Ingredients:1 winter squash of your choice1 Tbsp coconut oil1 shallot (chopped)1 Tbsp ginger (minced)1 Tbsp Thai Kitchens red curry paste½ cup homemade chicken broth¼ tsp sea salt2 Tbsp cilantro (thinly sliced)

Method:1. Cut your squash in half and scoop the seeds and

pulp from the centre.2. If you like, you can brush the squash with melted

butter or oil and sprinkle with salt and pepper.3. Bake in a preheated 375° F oven until the squash is

cooked. The best way to tell if it’s cooked is to poke the flesh with a fork. When it’s tender, it is cooked.

4. Let the cooked squash cool a little and then scoop the flesh out of the skin. Place it in a serving dish so it’s ready for the sauce.

5. While the squash is cooking, preheat a medium-sized pot on medium heat. Add the coconut oil and then the shallots. Sauté, stirring occasionally until the shallots are starting to brown.

6. Add the ginger and sauté for one minute longer, stirring regularly.

7. Now add the curry paste and sauté for about 45 seconds, stirring constantly.

8. Pour the chicken broth into the pot and whisk well to incorporate the paste into the broth.

9. Add the salt and cilantro to the sauce and give it a taste. Once you are happy with the flavours, pour the sauce over the cooked squash and your dish is ready to serve.

Variations:Instead of using a ½ cup of chicken broth, you can use a ¼ cup coconut milk and ¼ cup water or chicken broth. This will produce a richer, more satisfying sauce.

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Chef miChael Williams

Gluten vs. processed flour: Which is the real culprit?

find more recipes from Chef michael at countrygrocer.com

Joni

Mar

colin

pho

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I am going gluten free because I want to be healthier.

I am going gluten-free because it’s time to lose some weight.

Have you ever heard this song sung by friends or family or maybe someone in the break room?

Gluten has had a bad rap these days and it’s largely unjustified. Unless you have celiac disease or a gluten sensitivity, going gluten free does not mean better health. As far as weight loss…well, if you are giving up gluten and replacing it with gluten-free breads, pizza doughs, bagels or other such products, then good luck.

Tapioca starch is the base flour used in the majority of gluten-free products. Com-pared to whole grain wheat flour, tapioca loses…Big time! There’s no protein, low iron and zero per cent of your recommend-ed daily intake in almost every vitamin and mineral category; all that and gluten-free products cost more. This is not to say they are bad products by any means. Ask any-one who has to avoid gluten and they’ll tell you they love being able to make a pizza or a sandwich with gluten-free products.

But...if you don’t have a sensitivity/al-lergy and are just trying to make a “healthy change,” why does giving up a wwhole grain bread for a tapioca starch-rich loaf make sense if you have a healthy GI tract? I

will leave you to answer that question. What does make sense to me is staying

away from desserts and junk food that are often laden in white flour and sugar. What makes even more sense is replacing pro-cessed foods in general with whole, un-processed grains and fresh vegetables. For those of us who are eating lots of processed foods, gluten or wheat happen to be in many of them and the end result is a wheat overload…not good.

Eating less gluten (less processed foods) makes sense if we are having too much. Cereal for breakfast, muffin or donut for snack, sandwich for lunch, crackers in the afternoon…wow! That is four doses of processed wheat before the day is half over. Now, I bet this is not your everyday diet, but it probably happens from time to time. Even half of that is too much in my opinion.

Processed wheat is every-where and all too easy to consume, but it only takes a little effort to start new hab-its! I do my best to limit my processed food intake to once (or less) per day and when I do have a serving, it’s one piece of bread for an open-faced sandwich or two small pieces of pizza or one whole grain pancake as part of a meal. Then the rest of the meal

is rounded out with protein, fresh veggies and/or fruit.

If after reading this you still think you need to avoid gluten, or you’re part of the one per cent of the population with celiac disease, ensure you are eating lots of fresh produce and whole, non-processed grains and legumes like brown rice, quinoa, millet, chickpeas, black beans and lentils, other-wise you may end up with serious deficien-cies in fiber, iron, folate, niacin, thiamine, calcium, vitamin B12, phosphorus and zinc.

Going gluten-free is not all it’s cracked up to be, but eating less processed foods (especially white flour products) may add years to your life and make you feel great in the process.

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the nanaimo Clippers’ Dave Johnston relishes his experiences on the ice and in the local community.

by Jennifer blyTh

For Dave Johnston, being able to build a career in a sport he loves has been a dream come true.

To be able to do it in a com-munity as supportive as Nanaimo has been all the sweeter.

“Hockey is in my blood and I’m proud of that,” he says.

Johnston assumed the positions of Di-rector of Business Operations, Assistant General Manager and Assistant Coach of the Nanaimo Clippers in August, working with head coach and GM Mike Vandekamp.

Originally from Williams Lake, John-ston grew up with the sport, leaving the BC Interior for the bright lights of the lower Mainland, where he played for the BCHL’s Burnaby Bluehawks and the WHL’s New Westminster Bruins.

Johnston settled on the Island follow-ing his own playing career after meeting his future wife while attending what was then Nanaimo’s Malaspina College.

The family settled in Oceanside when their children were young but Johnston’s love for the game drew him back to the

ICE TIMErink before too long.

In addition to a little coaching of his own son, Brock, now 16 and playing with Nanaimo’s Midget AAA Clippers, Johnston began putting his junior hockey experience to work with the Vancouver Island Junior Hockey Association’s Oceanside Generals, where as head coach and GM he won two league championships, a provincial bronze medal and hosted the successful 2010 Cy-clone Taylor Cup provincial championship.

While working outside the rink ini-tially, what began as a part-time volunteer position evolved into a full-time career,

including acting as Director of Corporate sales for the recent Crescent Point Energy Western Canada Cup.

This past summer, with his daughter, Brittlyn, now 23 and working as a pilot and flight instructor, and Brock attending the Woodlands Secondary hockey academy in Nanaimo, the time was right to take the next step, he says. “My family was ready for me to do this – it’s so natural and it fit.”

Moving up to the Junior A level steps up the pace both on and off-ice, but as the VIJHL has evolved in the last decade, the differences aren’t what they once were. And

IN thE kItChEN:The kitchen is king at the Johnston house.“We have a big, beautiful, open kitchen with a huge island where we

can all sit around; it’s just a time to reconnect,” Johnston says.But does he cook?“The famous meal around my house is my spaghetti – my kids call it

‘Dad’s World Famous,’” he says, though jokes that the ingredients are a carefully guarded secret.

“It’s a great little recipe I learned from my mother and I carried on the tradition. Jen’s mother is also a cook of all cooks, so we’re very lucky.”

COmmUniTy


to step into an organization with as long a history of commu-nity support and involvement as the Clippers has been terrific.

“We’re 41 years old this year and very much part of the fabric of the community,” he says. “I think we’re very impor-tant to the community and we’ve taken great pride in that.”

Johnston’s fiancé, Jen Kennedy, is the core of the Clip-pers’ community initiatives so he looks forward to seeing that involvement growing. Partnerships such as that with the Island-grown Country Grocer, which this year came on as a team sponsor, have been instrumental to that growth.

“It was huge. I just can’t express how much beyond my expectations that partnership with Country Grocer has excelled,” he says. “It’s just phenomenal all the support we’ve had; it’s been unbelievable.”

ICE TIMEThe nanaimO CliPPers’ daVe JOhnsTOn and fianCe Jen Kennedy, aT hOme in Their KiTChen.

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While Johnston enjoys the business side of the game, the cut of the blades on the ice is still a thrill. “That’s how we get through every day – waiting for practice,” he says with a laugh.

He also believes in the importance of balanc-ing a winning record with player development.

“Winning is obviously very important and I was fortunate as a player to win a junior A championship and as a coach to win two VI-JHL championships, so these are rewarding,”

At the same time, “I think when you’ve been around it as long as I have, there’s just

so many levels of enjoyment. It’s seeing young men grow into great people, helping them achieve their goals and being involved in the community – it’s so rewarding and so gratify-ing,” he reflects, recalling a player he coached as a youngster who recently visited while on a break from playing professional hockey in Denmark.

“It’s amazing to see these young kids you used to coach become great young men. It makes you so proud to have had a small role in that.”

“We’re 41 years old this year and very much part of the fabric of the community. I think we’re very important to the community and we’ve taken great pride in that.

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nanaimo Clippers’ home game schedule

Nov. 29 7 pm vs. Victoria at Frank Crane ArenaDec. 1 2 pm vs. Coquitlam at Frank Crane ArenaDec. 7 7 pm vs. at Frank Crane ArenaDec. 20 7 pm vs. Alberni Valley at Frank Crane ArenaJan. 10 7 pm vs. Merritt at Frank Crane ArenaJan. 15 7 pm vs. Victoria at Frank Crane ArenaJan. 17 7 pm vs. Powell River at Frank Crane ArenaJan. 19 2 pm vs. Prince George at Frank Crane ArenaJan. 24 7 pm vs. Alberni Valley at Frank Crane ArenaJan. 25 7 pm vs. Powell River at Frank Crane ArenaJan. 31 7 pm vs. Victoria at Frank Crane ArenaFeb. 7 7 pm vs. Cowichan Valley at Frank Crane ArenaFeb. 12 7 pm vs. Cowichan Valley at Frank Crane ArenaFeb. 22 7 pm vs. Surrey at Frank Crane ArenaFeb. 28 7 pm vs. Powell River at Frank Crane Arena

For tickets or more details, visit www.nanaimoclippers.com

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Season’s Greetings


Jennifer Blyth photo

We know about the farmers who grow the food we eat, the processors who create the products we love and

the store clerks who check our groceries through the till, but who connects these various features of the “urban food chain?”

Here on Vancouver Island, that role falls to the truck driver, and for the last decade that driver for the South Island Country Grocer stores has been Drew Boyd. Anoth-er driver heads north, to stores in Duncan, Lake Cowichan and Nanaimo.

Day in and day out, Drew gives it his all to ensure his delivery gets through.

The delivery in this case? The food and other grocery items from the

Country Grocer warehouse heading to stores at Cobble Hill, Esquimalt and Royal Oak.

After all, if Drew’s not on the job, the stores are left with empty shelves.

“Everyone has to eat,” he says with a laugh.

6 a.m. – Five days a week, Drew Boyd starts his day earlier than most people, leaving his Sidney home before the sun comes up to start the trek up the Peninsula and over the Malahat to the Chemainus warehouse operated by Country Grocer’s sister company, the Island Independent Buying Group.

Heading opposite most of the people on their daily commute from the Cowichan Valley to Victoria, Drew arrives at the warehouse about 90 minutes after hitting the road.

7:30 a.m. – The managers from each Country Grocer store have placed their

orders with the IIBG warehouse and once the crew in Chemainus has the orders or-ganized onto pallets – or skids – Drew gets them loaded on board for the return trip.

9 a.m. – Drew makes his first stop of the day at the Cobble Hill store where he un-loads the first of the up to 24 skids he can carry in one truck load.

11 a.m. – Following the highway down Island, the road takes Drew and the Country Grocer semi-truck and trailer into Esquimalt and the company’s first Greater Victoria store, opened in 1986.

12 p.m. – The last delivery of the day is generally at the Royal Oak store, also home to the company’s administration centre for the South Island.

1 to 2 p.m. – Most days it’s quitting time, but sometimes when the orders are particu-larly large, it might be time for a second trip over the ’hat.

When Drew is off the clock, you might well find the Victoria native enjoying some of the Island’s many outdoor opportunities, such as boating and fishing. Used to the early mornings after a career built in the truck driving industry, Drew appreciates having the time to get outside after work.

“I like the outdoors and I’d rather do that than be in an office,” he says.

So if you pass Drew coming through your community in his colourful Country Grocer-logoed truck, be sure to give him a wave for bringing the day’s groceries to your store shelves!

behind the wheel to feed the island

Country grocer driver drew boyd starts his day early to ensure groceries make their way from the company’s Chemainus warehouse to the south island stores.

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home-grown anti-bullying program teaches kids to use their WiTs

by Jennifer blyTh

Walk away, Ignore, Tell someone and Seek help. As adults, these steps to preventing bullying might seem

common sense. But to a child facing abuse from his or her peers – whether through physical violence, verbal attacks, social ostracism or electronic bullying – the solutions aren’t always as clear. Or easy.

That’s where the WITS program helps.

A prevention-based anti-bullying program for elementary and middle school-aged students, “the real emphasis is to teach children to seek help and ensure adults have a com-mon language to respond to children’s requests for

help,” explains Alix Hotsenpiller, who coordinates the program for the Rock Solid Foundation.

Through age-appropriate books, literature and classroom

discussions, WITS teaches children options for responding to bullying without violence, and perhaps most importantly, to seek help. After completing the program, students are sworn in as special WITS constables.

Extending the message to older children, Rock Solid devel-oped the WITS LEADS Program for students in Grades 4 to 6, reflecting the developmental advances which make this age group capable of making their schools and communities safer places for younger children. Here the acronym stands for a problem-solving approach to peer conflicts: Look and listen, Explore points of view, Act, Did it work? and Seek help.

A home-grown solution developed right here in Greater Vic-toria’s Esquimalt community, WITS has now spread throughout the Island and indeed across Canada.

While the program is delivered through the schools, it also emphasises that schools are neither the source of the problem nor solely responsible for addressing it. They are, however, a great vehicle for disseminating information, with the support of teachers, parents, siblings and the community, from local school liaison officers to companies like Country Grocer.

The support of these community leaders not only allows Rock Solid to provide schools with valuable, up-to-date ma-terials, but also reinforces the value of the WITS message to children and youth, and that their safety and well-being are important, Hotsenpiller says.

how would you prevent bullying?

Are you 18 or younger with an idea about how to prevent bullying? The Rock Solid team and the Prevent Bully-ing Youth Leadership Contest want to hear about it! Visit www.witsprogram.ca and fill out the “I Have An Idea!” form with the description of your idea. The winner will receive $500 to help get off their idea off the ground.

Learn more at www.witsprogram.ca


“There’s a wonderful selection of chil-dren’s literature that is funny, engaging and relevant to children,” Hotsenpiller says, not-ing that University of Victoria studies have shown the message is getting through, with lower incidences of bullying in WITS schools.

Each year, WITS tackles a particular theme and this year the message is one of “Social Courage,” delivered through books like Trudy Ludwig’s Just Kidding and Bernard Waber’s Courage, which explores how the concept of courage can take many forms.

“Most incidents are witnessed by other children and these children can play a critical role in preventing that from hap-

pening,” she explains.“Whether by isolation, physical or verbal

abuse or now, more insidiously, the bullying that follows you home through technology, we want to teach children and adults how to respond to the behaviour long before it comes to that.”

Thanks to Country Grocer, Rock Solid has been able to take new WITS kits into eight schools in the Victoria, Cowichan Valley, Lake Cowichan, Nanaimo and Salt Spring communities. “The sponsorship from Country Grocer has allowed the lo-cal schools to get up-to-date materials and books, and by having community partners like Country Grocer, it helps raise the profile of the issue.”

The WiTs storyThe WITS acronym was created at

Esquimalt’s Lampson Street Elementary School in 1993 when Principal Judi Steven-son began teaching students four simple conflict resolution strategies: Walk away, Ignore, Talk it out and Seek help. Eagerly adopted by teachers, counsellors and ad-ministrators, soon “using your WITS” was a common phrase at the school.

After seeing WITS at work, school police liaison Tom Woods sought to broaden its reach. In 1997, he launched the Rock Solid Foundation with a group of local athletes and law enforcement officials.

Its mission? Provide violence prevention programs to children and youth.

Wanting the WITS acronym as part of Rock Solid’s efforts, Woods partnered with Stevenson to develop a WITS Program. This community-based approach featured input from teachers and counsellors, and UVic psychology professor Dr. Bonnie Leadbeater and her research team signed on in 1998 to contribute to program devel-opment, implementation and evaluation.

Moving forward, Rock Solid will be promoting the program in more rural schools, where children may have less access to community resources around bullying.

“We’re always trying to make the program more accessible to more people,” Hotsenpiller says, pointing to recent translations of the program’s flagship book, The Walrus’s Gift, by H.E. Stewart, into French and the First Nations Senco-ten language.

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ParT Of The familyMeet Maggie, Linda and Steve Heywood’s Goldendoodle pup. “Our family had never owned a dog before so we did a lot

of research before even looking at puppies. We wanted a very friendly dog who would love walks and also just be content hang-ing around the house and backyard with us,” the Heywoods write.

“We finally decided on Maggie and brought her home when she was just nine weeks old. This little sweetheart is now almost a year old and is such an important part of our lives – she loves everyone (and everyone’s dog!), is always up for a walk or a hike and absolutely loves camping!”

Of course, Maggie is also a big fan of afternoon naps “and can be quite the couch potato when she’s sleepy!”

shOW Us yOUr PeTShare a photo and a few words about what makes your pet special by emailing Friends & Family editor Jennifer Blyth at [email protected]

simple steps to keep your pet happy & healthy this winter

Although many come with their own fur coats, pets still need

your help to keep them safe from winter’s chilly temperatures, even in this mild corner of Canada’s West Coast.

“When the temperature drops outside, we need to take extra care with our pets,” says Lorie Chortyk, general manager of com-munity relations for the BC SPCA. “Ideally, we should keep our pets indoors with us where they are warm and safe and where we can enjoy their companionship throughout the winter.”

The BC SPCA offers pet owners the fol-lowing tips to keep pets happy and healthy this winter:

• Ensure you thoroughly clean the pads of your pet’s paws after they’ve walked on sidewalks or roads to remove any coarse salt that can cause irritation. For your own sidewalk, choose a pet-friendly, non-corro-sive de-icing compound readily available

through retail outlets;• When winterizing camping gear, ensure

your pets are not hiding inside, as some equipment can exert intense pressure when being expanded or dismantled;

• Use pet-safe propylene-based antifreeze instead of ethylene glycol antifreeze, which is toxic to pets and wildlife. A mere table-spoon of ethylene glycol antifreeze can kill a cat or small dog;

• “Think and Thump” before starting your car. Cats and wildlife gravi-tate to warm engines dur-ing cold weather. Bang-ing on the hood before getting into your car can avoid a tragic ending for an animal seeking refuge from the cold;

• The SPCA strongly urges pet guardians to keep all animals indoors during cold weather, but if you must keep do-mestic or farm animals outside, ensure they have access to shelter that is off the ground, provides protection from wind, cold and dampness and

is properly insulated. Regular checks to ensure drinking water has not frozen over are also a must.

Companion pets are not the only animals at risk in cold weather. People with farm ani-mals must also make sure these animals have adequate cover from the elements and that all water containers are kept ice-free.

Learn more at www.spca.bc.ca


Gingerbread village brings holiday cheer for seniors

Visit the Cobble Hill Country Gro-cer this holiday season to take in the magic of Christmas...in gingerbread!

In November, a team of store elves will start baking and constructing an entire Christmas Village made from gingerbread.

The 14th annual display – complete with a train the little ones love – will sit at Country Grocer Cobble Hill for all customers to view and enjoy throughout the Christmas season.

Just before Christmas the village is dis-mantled and delivered to various organiza-tions in the Cowichan Valley for a delicious Christmas treat.

“We appreciate all the hard work and vol-unteer hours the Cobble Hill team puts into this initiative,” says Country Grocer’s Peter Cavin.

“Each year, the gingerbread village is different which makes it so impressive.”

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Say thank you with style this holiday season

2. A tea enthusiast will savour the pos-sibilities of a few specialty brews beautifully wrapped up with a special mug.

A bottle of wine or flowers might be the go-to hostess gifts for many, but if you’re looking for something a little different this holiday season, here are

10 fun, festive and flavourful ideas:

1. Visit the deli section at your neighbour-hood Country Grocer store for some tasty ideas, including savoury options like olives, tapenades, cheeses and other tasty delights. Pair with a packet of rustic crackers for a delicious gift.

3. Instead of a bottle of wine, con-sider a bottle of flavourful cooking oil or balsamic vinegar.

Big Brothers and Big Sisters changes lives.And so do your donations.

There are over 600 children looking for a

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reach their full potential simply by considering a

charitable donation.

To learn more about Big Brothers Big Sisters of Victoria, please visit us at bbbsvictoria.com or call 250-475-1117

ext.47







ext.47







ext.47 “ Serving customers on Vancouver Island for 50 years and a proud partner of Country Grocer since 1999.”


Say thank you with style this holiday season

7. For travel buffs, a travel journal and a book exploring a long-yearned-for dream destination – Paris, Tuscany, Bali...

10. Photography fan? A lovely frame will await the possibilities of his talents.

4. For gardeners, a delicately scented hand cream, packaged with a few pack-ets of vegetable, herb or flower seeds.

5. Does she enjoy sending a per-sonal note? Beautiful paper and an easy-writing pen will be perfect.

6. A special holiday arrangement accompanied by a personal ornament to complement her decorating scheme.

8. Something pretty for the table – napkins, salt and pepper shakers or centrepiece.

9. A fab – and functional – addition to the kitchen, such as a salt well with an Island salt, flavourful spices or French butter crock.

Whether acknowledging a holiday dinner or a weekend at the summer cabin, a gift for your host or hostess is a thank you for their hospitality. A few minutes spent considering the individual and what is special to them will help you select a gift that is both personal and meaningful.

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2243 Beacon Ave. Sidney • Tickets 250-656-0275 • marywinspear.ca

UPCOMINGConcert

PERFORMANCES

Tickets at the Mary Winspear Box O� ce

ANNOUNCING!

FESTIVAL OF TREESOctober 21 - January 2Beautifully decorated Christmas trees from our community. Donations accepted to the Food Bank and Toys for Tots.

Hilarious HillbilliesHit Sidney!

MOUNTAIN DREAMProductions




January 24, 7:00pmJanuary 25, 2:00pm

December20th 7:30 pm21st 7:30 pm22nd 2:00 pm27th 7:30 pm28th 2:00 pm29th 2:00 pm

Tickets Adults $20Student/Senior $16


in yOUr COmmUniTy what’s in the

BAGhelP heal hUnger

On-going in all Country Grocer communities – Help Country Grocer lend a hand through the Help Heal Hunger Program with contributions to the local food bank in each of its locations.

nanaimOOngoing – Catch Junior A hockey action with the Country Grocer-sponsored Nanaimo Clippers at Frank Crane Arena. FMI: www.nanaimoclippers.com

Nov. 30 – The Nanaimo Lions Club and the Downtown Nanaimo Business Improvement Association host the Santa Claus Parade, beginning at 5 p.m. FMI: www.dnbia.ca

Nov. 30 & Dec. 1 – 15th Annual Nanaimo ARTWALK, 11 a.m. to 5 p.m. FMI: www.nanaimoartwalk.jimdo.com

Dec. 7 – 2013 Homes of Note Christmas Tour, a self-guided tour of beautifully decorated homes from Cedar to North Nanaimo, in support of the Vancouver Island Symphony. FMI: www.vancouverislandsymphony.com

Select dates, Dec. 6 to 21 – Yellowpoint Christmas Spectacular. FMI: www.yellowpointchristmasspectacular.ca

Jan. 17 to 19 – Early Spring Home Expo, at Beban Park Auditorium. FMI: www.homeshowtime.com

laKe COWiChanNov. 30 – Cowichan Lake Recreation’s annual Christmas Craft Fair, 10 a.m. to 3 p.m. at the Youbou Hall.

Dec. 23 – Winter Wonderland, 6 to 8 p.m. at the Cowichan Lake Sports Arena. Enjoy fun for the whole family with a toboggan run, fire on the ice, skating, shinny hockey (helmets required), one free hot chocolate per person plus Santa’s arrival at 7 p.m!

Dec. 31 – New Year’s Eve Dance at Youbou Hall. Ring in the New Year with music, dancing and fun! Tickets, available from the Cowichan Lake Sports Arena and Youbou Hall, include hats, noisemakers, balloons and midnight snack. Must be 19+. FMI: www.cvrd.bc.ca

COWiChanDec. 7 – Christmas at Providence Farm, 9 a.m. to 3 p.m., featuring a craft fair, Santa portraits, children’s activities in Santa’s Workshop, facepainting and more. FMI: www.providence.bc.ca

Nov. 30 & Dec. 1 – Deck the Hall Christmas Crafts Fair, Cowichan Exhibition Park. FMI: www.cowex.ca

salT sPringNov. 23 – Anglican Church Christmas Bazaar, 9 a.m. to 2 p.m. at All Saints Church, 110 Park Dr.

Nov. 30 – Salt Spring Concert Band, ‘Do You Hear What I Hear?’ with special guests, the Viva Chorale! Youth, at ArtSpring, 100 Jackson Ave. FMI: artspring.ca

Dec. 19 – ArtSpring’s annual Community Sing-A-Long, 7 to 9 p.m. at 100 Jackson Ave. Pleasr bring a non-perishable food item for the food bank. FMI: artspring.ca

greaTer ViCTOriaDec. 7 – 15th Island Equipment Owners Association Truck Light Parade, beginning downtown at 6:30 p.m. then travelling throughout Greater Victoria to the West Shore, collecting food bank donations. FMI: www.ieoa.ca

View from the Inner Harbour and catch the Lighted Ship Parade in the Inner Harbour, starting just after the trucks pass. FMI: www.victoriaharbour.org

March 13 & 14 – Country Grocer Senior Men’s Curling at Archie Browning Sports Centre. FMI: www.esquimaltcurlingclub.ca

As a Holistic Nutritionist, Erin Bosdet always ensures a grocery bag full of healthy ingredients for her family. Erin will be in our south Island stores in the near future to answer your nutrition questions. Stay tuned!

What must-have items will be in your grocery

bag this winter?

1. Steel cut oats 2. Almonds 3. Legumes 4. Root veggies 5. Squash

Just what does Mrs. Claus keep tucked in the cupboard for Santa during his busiest time of year? We checked in with the jolly old elf himself to see what’s on his winter shopping list.

6. Kale 7. Mushrooms 8. Avocados 9. Organic Apples10. Organic coconut oil

1. Hot chocolate and marshmallows, of course! 2. Mandarin oranges. 3. Just a little dark chocolate. 4. Candycanes for the elves. 5. Heart-healthy nuts. 6. A turkey & trimmings for Christmas dinner. 7. Rich and creamy eggnog. 8. A few protein bars to keep his energy up Dec. 24. 9. Cinnamon & nutmeg for cookies. 10. A poinsettia for Mrs. Claus.

2243 Beacon Ave. Sidney • Tickets 250-656-0275 • marywinspear.ca

UPCOMINGConcert

PERFORMANCES

Tickets at the Mary Winspear Box O� ce

ANNOUNCING!

FESTIVAL OF TREESOctober 21 - January 2Beautifully decorated Christmas trees from our community. Donations accepted to the Food Bank and Toys for Tots.

Hilarious HillbilliesHit Sidney!





January 24, 7:00pmJanuary 25, 2:00pm

December20th 7:30 pm21st 7:30 pm22nd 2:00 pm27th 7:30 pm28th 2:00 pm29th 2:00 pm

Tickets Adults $20Student/Senior $16


healTh biTes

Peanuts may boost breast health

healTh biTes

moderate use of caffeine causes no ill effects for most people, but be aware of where it lurks.

Trying to cut back?Regular caffeine-users can experi-

ence side effects such as headaches and drowsiness when they eliminate or suddenly stop taking caffeine. The Dietitians of Canada suggest cutting back slowly by mixing regular cof-fee with decaffeinated coffee, trying caffeine-free herbal teas, choosing a latte or café-au-lait instead of brewed coffee and brewing tea for less time.

raise your cup for winter

With winter’s shorter, darker days, you may be reaching for a caffeine pick-me-up more often that usual.

Found naturally in more than 60 plants, caf-feine is known for making people more alert, and consumed moderately causes most people no ill-effects. Coffee and tea are the main sources of caffeine for adults, and soft drinks for children, however caffeine is also found in

energy drinks and some cold and pain remedies.

A moderate amount of caffeine is believed to be safe, and contrary to popular opinion, caf-feinated drinks do not dehydrate consumers, especially those used to caffeine, however some can be more sensitive, experiencing restless-ness, anxiety, nervous-

ness, insomnia or stomach upset, explains the Dietitians of Canada website, www.dietitians.ca

Health Canada provides recommendations for moderate caffeine intake:

• adults should limit caffeine intake to no more than 400 mg/day – about the amount found in three 8-ounce cups of regular coffee. Health Canada reminds people to never mix caffeine with ephedrine (ma huang) due to potential serious health risks.

• pregnant and breastfeeding women should limit caffeine consumption to no more than 300 mg per day (about two, 8oz cups of coffee or six, 8oz cups of tea).

• children aged 12 and younger should consume no more than 2.5 grams per kilo-gram of body weight. Since one 12-oz (355 mL) can of cola contains about 30 mg of caffeine and a solid milk chocolate bar has contains about 10 mg, it doesn’t take long to reach those limits.

A recent study released in the journal Breast Cancer Research and Treatment suggests young girls who consumed a serving of peanut butter or peanuts at least twice a week, reduced their risk of benign breast disease (BBD) in young adulthood by up to 39 per cent.

The study, conducted by Washington University School of Medicine and Harvard Medical School, analyzed data from more than 9,000 girls and young women who participated in the long-term

research study Growing Up Today. “Vegetable fat consumed by pre-adolescent girls and vegetable pro-tein consumed by adolescents may be protective, while peanut butter, high in both protein and fat, consumed at any age may be associated with lower risk for BBD.”

Peanuts contain more protein than any other nut and peanut butter contains about 8g of protein per serving. Previous research has shown that benign breast disease in young women is associated with increased risk of breast cancer and other adult diseases.

Serving Greater Victoria, Duncan South and the Southern Gulf Islands

“Since 1969”


“Since 1969”

WATER • WIND • FIREMOULD • FLOODING


“Since 1969”


“Since 1969”



“Since 1969”


“Since 1969”



“Since 1969”


“Since 1969”



“Since 1969”


“Since 1969”



“Since 1969”


“Since 1969”


OVER 40 YEARS EXPERIENCE SERVING AUTOMOBILES

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784 Fairview Rd. (250) 383-5509 www.tracksideautoservice.ca

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meeT The Team

Country Kudos

Baker gives back to family and community

Country Grocer cus-tomer Barb L. was leaving the Esquimalt store when she saw Grocery Supervisor Kevin McLean outside holding onto the leashes of two dogs while a customer was quickly picking up a few things.

The customer was only going to be in the store for a few minutes and did not want to leave her dogs tied up unattended so Kevin had offered to help her out.

Kudos to Kevin!

Give a KudoDo you know a Country

Grocer employee deserving recognition for an exceptional achievement? If you have been “wowed” or received outstand-ing customer service, take a few minutes to complete an Em-ployee Recognition form and share your story.

“We look forward to hear-ing about all the great things our team members do each day to make the days brighter for our customers,” says Market-ing Manager Tammy Averill, inviting customers to submit their Country Kudos in-store or online at countrygrocer.com

Country Grocer’s Serena Leblond is an avid cyclist, but as a busy working mom of three, she doesn’t have a lot of time to train.

Fortunately her seven-kilo-metre daily commute from her home to the Cobble Hill Coun-try Grocer gives her the legs and lung power she needs to ride each year in the two-day BC Lung Association Bicycle Trek for Life and Breath.

“Every year I worry I didn’t do enough training but com-muting five days a week seems to do it,” she says with a smile.

This past September Serena joined some 300 other cyclists for the two-day, 200km ride from White Rock to Cultus Lake and back. It was her 10th ride for the Lung Association and over those years she has raised upwards of $7,000 for vital lung health research, pro-grams and initiatives.

“I enjoy the personal challenge of the Trek, but my son was also born with lung prob-lems,” says Serena, a baker for Country Grocer for the past seven years.

“And most people know someone who has some kind of lung disorder.”

Thinking back to her first ride, “I had a bigger, heavier bike that first year and it was tough, so by the next year I bought a new bike!”

In addition to her sup-port for the Lung Asso-ciation, as a mom to two children with special needs, Serena supports Unique, a resource for people and parents of children with rare chromosome disorders.

Coming up Feb. 27, Serena and Country Grocer are supporting the organization with Jeans for Genes Day.

Recognizing her significant efforts, when B.C. welcomed the world for the 2010 Van-couver Olympics, Serena was chosen to carry the torch on behalf of Country Grocer, run-ning a leg in Qualicum Beach.

“There have been a lot of good things that have happened since I’ve been with Country Grocer,” she says.

“They support me with my trek every year and have always been there for me. This is such a great company to work for.”

Serena enjoys spending time with family, including husband Allen and their 10-month-old grandson, and is also an award-winning photographer.

“I love nature and macro photography, but have recent-ly discovered my talent for portraiture. It’s a love!”

serena leblond, a baker at Country grocer’s Cobble hill store, with sons bryson and ryllie.

Serena Lablond photos


7 Community Locations

COBBLE HILL1400 Cowichan Bay Rd.250-743-5639 8am to 9pm 7 days per week

LAKE COWICHAN83 Lake Cowichan Rd. 250-749-63357am to 9pm 7 days per week

CHASE RIVER (NANAIMO)82 Twelfth St.250-753-75457am to 10pm 7 days per week

DUFFERIN CRESCENT (NANAIMO)1800 Dufferin Cresc.250-591-55257am to 10pm 7 days per week

SALTSPRING ISLAND374 Lower Ganges Rd.250-537-8684 7am to 10pm 7 days per week ROYAL OAK (VICTORIA)4420 West Saanich Rd. 250-708-39198am to 10pm 7 days per week

ESQUIMALT (VICTORIA)1153 Esquimalt Rd. 250-382-55158am to 10pm 7 days per week

Discover Victoria

on one of our memorableWalking Tours

Tours scheduled year-roundExtra tours for Christmas and Chinese New Year

www.discoverthepast.com250.384.6698

Discover Victoria

Few homeowners can say they don’t need a little more space. And stylish, well-organized space? What could be better than that?

The solution may well be the space-saving Murphy Wall-Bed and companion custom cabinetry, crafted right here on the Saanich Peninsula. Murphy Wall-Beds has been in business for over 22 years.

“We focus on quality,” says owner Tom Bazin. “We make a quality product from beginning to end.”

Using patented, engineered Murphy bed hardware, quality ma-terials and local construction expertise, ensures the excellence cus-tomers have come to know and expect from the Better Business Bureau-accredited business.

Bazin credits shop foreman James York as an essential compo-nent to the local company’s success. With the company since its founding more than two decades ago, “he’s probably the most ex-perienced Murphy bed expert in North America,” he says.

Whether you’re trying to stretch the space you have or are look-ing to maximize space when down-sizing, Murphy beds are perfect for creating a dual-purpose room, guest room and craft or � tness room, for example. Others appreciate their � exibility in a bachelor or assisted living suite.

In addition, “there’s all kinds of di� erent space-saving solutions that go hand-in-hand with the Murphy beds,” Bazin says, noting their designers and craftsmen can custom-craft virtually any cabi-netry to complement your bed.

And with the Murphy beds accommodating the same variety of mattresses as a conventional bed, optimal comfort is ensured.

“A Murphy bed could be used in every single home – everyone is looking for space,” Bazin says.

Unsure just how a Murphy Wall-Bed will � t into your home? Take advantage of a free design service to help you envision how a bed will work in your home, including a special computerized drawing and design program that allows you to get a three-dimensional view of your room, before you commit.

Stylish, space-saving solutions for your home

MURPHYWALL-BEDS

Let us show you how to increase your useable space...

3075 Douglas Street, Victoria • 250-744-2195 or 1-800-670-5505www.murphybeds-victoria.com

The Absolute Best Mushrooms available

7 day change your mind program

Breathe in a relaxed deep way as much as possible

Spend 5 minutes alone in silence

Wear a smile inside your mind

Smile to everyone you meet

Think of one thing that you feel grateful for today

Try Purica Mushrooms

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Purica sources the highest quality mushrooms available today. We micronize them - grinding them almost to the size of blood cell, so your body can absorb the entire mushroom. Micronizing adds 5 to 10 times the potency of our exceptional raw material and all the naturally occurring active ingredients are preserved in this process.

• Adrenal Exhaustion• Immune Enhancement• Energy & Libido Boost

• Antioxidant (SOD)• Immune Enhancement• Stress Relief

• Serious Immune Support• Cold and Flu Prevention & Therapy• Complement to Mainstream Therapies

• Stress Relief• Sleep Support• Energy & Stamina Boost

• Memory Support• Clarity of Mind• Stress Relief

The ancients pointed to higher awareness using many names – enlightenment, moksha, bodhi, kensho, satori, kevala jnana are but a few.

In our modern world, we live so deeply in a limited mindset and it is the source of so many people not being happy, healthy and living a life of ease. In this limited mindset we are consumed with irritation, worry, aggression, and fear – these are habitual unhelpful patterns of conditioned reactivity.

Stress is the name we use for the condition that envelops all the symptoms of the limited mindset. Stress is energy draining and takes us away from our true inspired selves.

On some level we know that our natural state is one without stress, where we can endure the rapid pace of life without difficulty, where we

experience joy and where our mind is clear. But most of us have lost the understanding and appreciation of the true holistic way and we live detached from nature and this greater way of being.

For thousands of years, mushrooms have been used to bring a change in perspective and a change in awareness, and have brought people closer to an understanding of their authentic selves. In this state, we know what is true and real, and happiness, wellness and ease become our norm.

Changing the way your mind works is the first step to recovering your true personal power and ease. We call this Changing Your Mind. We invite you to take a small step in the direction of finding the greater you. For one week, try this simple program, and when you’re done, please share with us how you feel ([email protected])

Changing your mind

We envision life beyond the dualistic dichotomies of East-West, Ancient-Modern, Science-Religion. Things are, in essence, simply beyond

mere dualistic appearance. At Purica, we aspire to help others experience contentment where discontentment seems the rule, ease where

there is disease and harmony where disharmony appears. Our natural medicines and whole food concentrates are specifically designed to

manifest a state of well-being. We aspire to ease the suffering that burdens the mind and body, to unlock the potential within.

®

purica.com

The Absolute Best Mushrooms available

7 day change your mind program

Breathe in a relaxed deep way as much as possible

Spend 5 minutes alone in silence

Wear a smile inside your mind

Smile to everyone you meet

Think of one thing that you feel grateful for today

Try Purica Mushrooms

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Purica sources the highest quality mushrooms available today. We micronize them - grinding them almost to the size of blood cell, so your body can absorb the entire mushroom. Micronizing adds 5 to 10 times the potency of our exceptional raw material and all the naturally occurring active ingredients are preserved in this process.

• Adrenal Exhaustion• Immune Enhancement• Energy & Libido Boost

• Antioxidant (SOD)• Immune Enhancement• Stress Relief

• Serious Immune Support• Cold and Flu Prevention & Therapy• Complement to Mainstream Therapies

• Stress Relief• Sleep Support• Energy & Stamina Boost

• Memory Support• Clarity of Mind• Stress Relief

The ancients pointed to higher awareness using many names – enlightenment, moksha, bodhi, kensho, satori, kevala jnana are but a few.

In our modern world, we live so deeply in a limited mindset and it is the source of so many people not being happy, healthy and living a life of ease. In this limited mindset we are consumed with irritation, worry, aggression, and fear – these are habitual unhelpful patterns of conditioned reactivity.

Stress is the name we use for the condition that envelops all the symptoms of the limited mindset. Stress is energy draining and takes us away from our true inspired selves.

On some level we know that our natural state is one without stress, where we can endure the rapid pace of life without difficulty, where we

experience joy and where our mind is clear. But most of us have lost the understanding and appreciation of the true holistic way and we live detached from nature and this greater way of being.

For thousands of years, mushrooms have been used to bring a change in perspective and a change in awareness, and have brought people closer to an understanding of their authentic selves. In this state, we know what is true and real, and happiness, wellness and ease become our norm.

Changing the way your mind works is the first step to recovering your true personal power and ease. We call this Changing Your Mind. We invite you to take a small step in the direction of finding the greater you. For one week, try this simple program, and when you’re done, please share with us how you feel ([email protected])

Changing your mind

We envision life beyond the dualistic dichotomies of East-West, Ancient-Modern, Science-Religion. Things are, in essence, simply beyond

mere dualistic appearance. At Purica, we aspire to help others experience contentment where discontentment seems the rule, ease where

there is disease and harmony where disharmony appears. Our natural medicines and whole food concentrates are specifically designed to

manifest a state of well-being. We aspire to ease the suffering that burdens the mind and body, to unlock the potential within.

®

purica.com

Happy Holidays from our Family

to Yours

special features - country grocer friends and family magazine

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