March 2015

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 [email protected]

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:

[email protected] 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