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March 1st, 2015
Volume 16, Issue 3
Points of Interest:
Nutrition Month
Anniversaries
Promotions
Nutrition Corner
Family Day Winner
Dress Red
Anti-Bullying Day
Cycle for Life Update
Participation and
Change
Birthdays
Country Community
“Give the ones you love
wings to fly, roots to come
back, and reasons to stay.”
-Dalai Lama
Nutrition Month
Nutrition Advisor
Erin Bosdet
“If you are lucky enough
to be different, don’t ever
change. “
-Taylor Swift
“Live as if you were to die
tomorrow. Learn as if you
were to live forever.”
–Mahatma Gandhi
March is Nutrition Month!
Nutrition doesn’t mean depriving yourself of good, flavorful food or constantly feeling hungry. It also doesn’t mean that you need to count every calorie that you consume or buy all things low fat. Nutrition is nourishing your body with whole foods and creating a balanced diet so that your body can function and thrive. A balanced diet consists of macronutrients and micronutrients. Every individual is different, every body may require slightly different nutrients to make it run smoothly.
Macronutrients are carbohydrates (complex and simple), protein, fats and of course water. Our bodies are made up of approximately 70% water. We need it to transport blood and nutrients and to also keep us hydrated. Keeping your body hydrated can offer many benefits. Water can help your body flush out toxins, can help keep your skin soft and your complexion vibrant. Water aids in digestion and prevents constipation and it can also aid in headache prevention and relief, which can sometimes be caused by dehydration. Carbohydrates are in whole grain breads, cereals, fruits and vegetables…best to limit refined carbohydrates as meals that are loaded with refined carbohydrates and sugar will not only leave you feeling lethargic, they will also leave you feeling less satisfied. Protein is necessary for our bodies as it helps maintain and repair muscle and tissue within our bodies. It is said, however, that too much protein may have a negative effect on our health. Some experts recommend that we consume no more than thirty grams of protein at each meal. Fats…we all need fat in our diet. As one of the macronutrients required for energy, dietary fat is essential for good health. Fat helps us feel satiated when consuming meals and also helps us to absorb important nutrients such as the fat soluble vitamins A, D, E and K. It is said that these healthy fats may reduce the risk of heart disease, lower bad cholesterol levels (LDL), reduce inflammation and may be beneficial in helping to improve blood sugar and insulin levels. Try adding avocados to your weekly menu, not only do they taste great, they are loaded with healthy, unsaturated fat, vitamins, minerals and fibre! Avocados are a great addition to any salad, to sandwiches, smoothies, and even desserts (recipe next page)!
Micronutrients, like vitamins and minerals, are essential for good health. They help our bodies to heal and to grow. Eating a variety of fruits and vegetables (raw and gently cooked) will certainly help you to consume the micronutrients your body needs to thrive.
Feel free to email Erin at nutrition@countrygrocer.com
if you have any question. Happy Nutrition Month!
Page 2 Country News Volume 16, Issue 3
Anniversaries
Nutrition Corner– Recipe
Family Day Contest Winner
Promotions
Chocolate Avocado Pudding
Serves 4
-2 fairly ripe avocados -1/4c (or a bit more) of raw cacao powder -2tbsp of coconut nectar or honey Process in your food processor until smooth and creamy and enjoy!!!
Congratulations to Stephanie
Rufh, deli clerk in our Royal Oak
store celebrates 5 years with us!
Congratulations to Stuart
Macdonald on his promotion to
Meat Manager at our Esquimalt
Store. Stuart is very excited about
his new position and is looking
forward to the challenges,
responsibilities and continued
growth that it will bring.
Congratulations to Becky Treleaven on her promotion to
Shift Supervisor at our Royal Oak Store. Becky is currently on our
Front-End Team at our Royal Oak store and has been with us for almost 4 years. Becky is very excited about her new role.
Congratulations to our Royal Oak Produce
Manager Chad Linge and his family on
winning our family day contest. They will
be enjoying a $100 gift card to Boston
Pizza!
Cycle of Life Tour– Update
Page 3 Country News Volume 16, Issue 3
Food for Thought: Participation and Change
We officially have our Cycle for Life Tour team ready for
action! Bill Peppy and Dave Hubscher will be team
leaders for our team of Serena (CH), and Garth (RO),
Jeff Z. (RO), Clayton (ESQ), Karen (Chase River), her
husband Brian and Bill’s wife Deb.
The team will begin to train soon for their bike ride
across Vancouver and Salspring Island. The team will be
doing some fundraisers to benefit hospice on
Vancouver Island. Stay tuned for our upcoming fundraising events!!
From time to time we have all heard the complaints and comments of others or even ourselves, such as;
How come we weren’t included? Why didn’t we hear about this? They should have done it this way or that
way? Why didn’t they? etc, etc. These all seem like valid questions, however upon exploration 99% of the
times you’ll find the people making the comments or complaints choose not to share them or exercise their
right to participate or be included. They choose to complain and comment from the sidelines but offer no
suggestions, thoughts or ideas in the right forum. Which leads us to some hard yet potent questions, what
efforts did you make? What accountability did you take?
We have all heard quotes from great leaders along the way like;
It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly.—Theodore Roosevelt Change is the law of life. And those who look only to the past or present are certain to miss the future. —John F. Kennedy If you don't like something, change it. If you can't change it, change your attitude. —Maya Angelou For the past 33 years, I have looked in the mirror every morning and asked myself: 'If today were the last day of my life, would I want to do what I am about to do today?' And whenever the answer has been 'No' for too many days in a row, I know I need to change something. —Steve Jobs
You must be the change you wish to see in the world. —Mahatma Gandhi
The message is a simple yet powerful one; first, it is up to us as individuals to take accountability for
ourselves. To seek and pursue the change we want to see and know this can only be achieved by active
participation and not something that come be effectively accomplished from the sidelines. Second, we must
come together collectively; encourage, motivate and support each other. With true collaboration and active
participation we can affect corporate, community and even world change. Remember it has to start
with us as individuals!
Country Community
NANAIMO–BOWEN
ADMIN
ROYAL OAK
ESQUIMALT
NANAIMO CHASE RIVER
COBBLE HILL
IIBG
Vancouver Island Bead and Jewelry Show
March 7 & 8 2015
Saanich Fairground
www.vibjs.ca
It's the ultimate west coast bling fling for
jewelry makers, jewelry lovers and everyone in
between! This event offers locally handcrafted
artisan jewelry, jewelry making suppliers,
classes, free demos & make ‘n’ takes. There is
also on-site cafe with delicious and fresh items,
along with fun inspiration & pure sparkly joy.
1 day $10, whole weekend $12. Buy tickets &
register for classes online at their website.
Victoria Beer Week
March 7-15 2015
www.victoriabeerweek.com
Victoria Beer Week is a nine-day series of events
highlighting a broad selection of BC craft
breweries while educating greater Victoria
residents about craft beer. The week is
bookended with large events that pair BC craft
beer with local Victoria food vendors, with a
clear focus on showcasing quality BC craft beer
and educating beer enthusiasts. Smaller tastings,
seminars and micro-events happen at various
venues throughout the week.
Esquimalt Lifemark- 5KM Fun Run
March 28, 2015
www.esquimalt.ca
The run starts on Lyall St at 8:30am.
Esquimalt Recreation Centre will have post
race refreshments and awards to commence
at 9:30am. All participants are welcome. The
1KM Kid’s Fun Run starts at 8:00am.
Email your submissions to:
newsletter@countrygrocer.com with by
March 15th for our April 1st issue!
LAKE COWICHAN
Barry H. March 9
Lisa H. March 13
Liz L. March 17 Matt R. March 18
Brittany M. March 19 Wayne R. March 19
Colin S. March 25 Katya F. March 26
Dudley N. March 29
Michelle S. Shelley
Patti
Tania
Lauren
Dwayne
Tim
Steven C.
Elaine
Brian
Rhiannon
Racquel
Valerie
Page 4 Country News Volume 16, Issue 3
SALT SPRING
Kelli March 4
Meghan March 6
Alana March 16
Tracy March 12 Angela March 22 Laura March 25
Tyler
Craig
Alex
Joanne
Samantha
Kyla
Mariah
Michelle March 6
Andrea March 7
Tony March 12
Wendy March 14
Spencer March 19
Serena March 21
No
te: S
tores w
itho
ut d
ates a
re as p
er their req
uest.
Glenn March 4 Steve B. March 20
Storm March 21
Emerson March 24
Joe March 27
Andrew C. March 28
Clinton March 29
Michelle March 30
Tamiko March 1
Barrie March 10
Ian C. March 13
Stephanie March 14 Angela March 18 Ashley March 24
Shannyn March 28
Cody March 12
Dave H. March 14
Page 5 Country News Volume 16, Issue 3
Thank-you to everyone that participated! Here is a couple great pictures!
Dress Red Day – Valentines Day
Kathleen and Stephen from Esquimalt
Tylea and Stephen from Esquimalt
Brigitta and Amanda from Esquimalt
Jessica from Esquimalt
Lake Cowichan Dress Red Contest
Congratulations 1st Place Winner Valentine’s Day Dress Red Contest,
Brittany A. and Megan! Other Winners are Colleen, Cindy,
Michelle M. and Valerie.
Country News Page 6 Volume 16, Issue 3
Dress Pink Day – Anti-Bullying Day
Thank you to all team members who showed their support for Anti-Bullying Day by purchasing
and wearing their Pink Shirt Day Shirts. Pictured above are just a few of the team members at Lake
Cowichan Country Grocer who took part in this very important cause.
They have 60 team members and 49 participated. Way to go team!
Donna, Brian and Barb from
Royal Oak
Brigetta, Katrina, Jennifer,
Melinda and Karen from
Esquimalt
Shayna and Stephanie from the
Café at Chase River
Claire and Chelsea from Royal Oak
Thanks to everyone that
came to work dressed in
pink to support
Anti-Bullying Day. Stand
up against bullies, step in
or speak up when you see it
happening.
#pinkitforward
Every time someone used
the hashtag #pinkitfoward,
Coast Capital Savings