Health Hotline Magazine | April 2025

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CONTENTS ARE YOU GETTING ENOUGH OF THIS “D”-CIDING FACTOR FOR HEALTH? 13 GOLDEN EASTER EGG HUNT 17 JOIN OUR EARTH DAY CELEBRATION! 27 COUNT THE LADYBUGS! 35 EASTER DEALS 18

LETTE F OM THE Iselys

It’s Earth Month, neighbors! We're excited to honor and bring awareness to the importance of our planet's health! It's a natural fit for us, because caring about the environmental impact of the products we sell is in our DNA—and we don't limit our care to just one month. We know that it matters every day, and if you're reading this letter, we're guessing that's probably how you feel, too! We've been pioneering quality standards rooted in the health of people, animals, and the planet from our beginning. As new information becomes available and the wisdom of indigenous peoples is re-learned, our standards evolve. They're not perfect, because the world we live in just isn't, but the core belief at the root of everything we do is this: It's impossible to separate the health of our families and communities from the planet's health. There's no other way to see it once you understand this. It's why we only sell 100% organic produce, which we've been doing long before Certified Organic became official. We're also certified organic handlers, so the integrity of your produce will be maintained from the field to your basket. It's why we're the only large grocery retailer with a 100% pasture-based dairy standard. Because we know that when cows graze on pasture, in well-managed systems, they fertilize the soil, enhance biodiversity above and below ground, and create more nutrient-dense dairy products—transforming them into a climate solution rather than a problem. You won't find showy meat and seafood departments in our stores; we choose sourcing over showcasing to uphold standards for our fresh and frozen meat and seafood instead. These standards, which apply to all our meat and seafood, are equivalent to most grocery stores' top-tier requirements—our bottom line is humane, sustainable, and ecologically sound. Of course, our quality standards are more extensive than we can discuss in one short letter; however, you can be sure that they're all rooted in assessing the impacts of the products we sell—on your health and the planet. Now… won't you celebrate Earth Month with us? Because the only chance we have of healing the planet is together!

AN EARTH DAY THINK WISELY! 36

40 RECIPE:

CHOCOLATE-DIPPED PEANUT BUTTER EGGS

EAT YOUR WAY TO HEALTHY, GLOWING SKIN! 46

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OFFERS VALID MARCH 28 TO APRIL 26, 2025

TAKE A SNACK BREAK WITH NATURAL GROCERS ® BRAND PERUVIAN CHIPS! $ 3 49 ALWAYS AFFO DABLE SM 5 OZ. EACH

Calling all bored snack lovers to the chip aisle–there’s a new trio of chips on the scene! Natural Grocers ® Brand Peruvian Chips are made without GMOs and no artificial additives. All the salty, crunchy delight—none of the junk! Try them all, dip them, share them with your friends, and most importantly—make time to enjoy a bag of Natural Grocers Brand Peruvian Chips! Natural Grocers ® | 3 Terms and conditions apply. See page 2 for details.

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GROCERY

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4 | Health Hotline ®

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GROCERY OFFERS VALID MARCH 28 TO APRIL 26, 2025

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OFFERS VALID MARCH 28 TO APRIL 26, 2025

GROCERY

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EACH $ 2 89 20 % OFF

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$ 3 19

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6 | Health Hotline ®

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GROCERY OFFERS VALID MARCH 28 TO APRIL 26, 2025

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OFFERS VALID MARCH 28 TO APRIL 26, 2025

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8 | Health Hotline ®

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GROCERY OFFERS VALID MARCH 28 TO APRIL 26, 2025

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ALWAYS AFFORDABLE $ 8.59

ALWAYS AFFORDABLE $ 7.29

ALWAYS AFFORDABLE $ 7.29

Natural Grocers ® | 9

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IN THE fridge OFFERS VALID MARCH 28 TO APRIL 26, 2025

EACH $ 3 99 20 % OFF

19 % OFF

$ 6 25 19 % OFF

EACH $ 1 49

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ALWAYS AFFORDABLE $ 1.85

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ALWAYS AFFORDABLE $ 3.65

ALWAYS AFFORDABLE $ 6.35

ALWAYS AFFORDABLE $ 5.45

10 | Health Hotline ®

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IN THE fridge OFFERS VALID MARCH 28 TO APRIL 26, 2025

EACH $ 2 15 18 % OFF

$ 3 65 21 % OFF

27 % OFF

EACH $ 1 65

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ALWAYS AFFORDABLE SM $ 2.65

ALWAYS AFFORDABLE $ 4.65

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Clean and delicious plant-based milks with no oils or fillers. $ 4 99 21 % OFF ALWAYS AFFORDABLE $ 6.35 MALK™ Organic Dairy-Free Milks 28 OZ.

12 % OFF

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EACH $ 4 65

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ALWAYS AFFORDABLE $ 5.45

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NATURAL GROCERS ® BRAND Organic, Plant-Based Buttery Spreads or Sticks / 13 16 OZ. Delivering melty creamy deliciousness without a drop of dairy!

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ALWAYS AFFORDABLE $ 2.89

ALWAYS AFFORDABLE $ 4.99

ALWAYS AFFORDABLE $ 8.99

® | 11

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IN THE FREEZER OFFERS VALID MARCH 28 TO APRIL 26, 2025

13 % OFF

19 % OFF

16 % OFF

EACH $ 5 49

$ 5 25

$ 10 45

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ALWAYS AFFORDABLE $ 6.25

ALWAYS AFFORDABLE $ 12.15

24 % OFF

29 % OFF

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ALWAYS AFFORDABLE $ 6.59

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SALE! $ 6 89

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ALWAYS AFFORDABLE $ 7.45

ALWAYS AFFORDABLE $ 5.99-7.99

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21 % OFF

20 % OFF

EACH $ 4 75

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ALWAYS AFFORDABLE $ 5.99

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12 | Health Hotline ®

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ARE YOU GETTING ENOUGH OF THIS “D”-CIDING FACTOR FOR HEALTH? By Liz Mueller

Spring is here, and we’ve finally been released from winter’s long, cold grasp. But while we may feel energized by the warm sun, our bodies may be in a vitamin D funk. After months of little-to-no sun exposure, our vitamin D levels are often at their lowest this time of year. Even if you enjoyed sunny winter days, due to Earth’s tilt away from the sun, the UVB rays that initiate vitamin D production in our bodies are much weaker. Now is the perfect time to get your vitamin D levels tested and begin supplementing to reach optimal levels. Because, you see, a lot is at stake: Research shows that maintaining optimal vitamin D levels is critical for immune function, respiratory health, bone health, muscle mass and strength, brain function, mood support, cardiovascular health, and more. In other words, WHOLE BODY HEALTH.

Natural Grocers ® | 13

Do you struggle with frequent colds and infections? Low vitamin D may be the culprit. Research shows there’s a link between low vita min D levels and respiratory tract infections like the common cold, bronchitis, pneumonia, RSV, COVID-19, and influenza. Studies also show that improved vitamin D levels translate to a significant decrease in the risk of developing these types of infections. So what is the ideal level of vitamin D to prevent viral respiratory illnesses? One study investigated the relationship between declin ing vitamin D levels seen in the fall and winter and frequency of infections in 198 healthy adults living in New England. Blood levels of vitamin D 38 ng/mL (a common measurement of vitamin D) and higher were associated with a “significant two-fold reduction in the risk of developing acute respiratory tract infections and with a marked reduction in the percentages of days ill.” The researchers also noted that “light skin pigmentation, lean body mass, and sup plementation with vitamin D were found to correlate with higher concentrations [of vitamin D].” Supplementing with vitamin D to achieve this higher level is key. A randomized, double-blind, placebo-controlled trial of school aged children comparing vitamin D supplements with a placebo and the incidence of influenza, revealed that children who took 1,200 IU of vitamin D daily for four months saw a 42 percent reduction in the risk of getting the flu. Another randomized, con trolled trial of vitamin D supplementation in pregnant women and infants determined that when healthy pregnant women supple mented with 2,000 IU of vitamin D daily, and their infants re ceived 800 IU in the months after birth, the child experienced a significant reduction in the number of acute respiratory infections between six and 18 months of age. Long COVID—which can include neurocognitive, cardiorespi ratory, gastrointestinal, musculoskeletal, and taste and smell dis orders—is an emerging syndrome affecting 50 to 70 percent of those who contract COVID. In one recent double-blind, randomized, placebo-controlled trial, patients with post-COVID symptoms saw significant improve ments in fatigue, anxiety, and cognitive symptoms after taking 8,500 IU of vitamin D daily for eight weeks compared to the placebo group. The study concluded, “High-dose vitamin D sup plementation may benefit patients with post-COVID syndrome by reducing fatigue, alleviating anxiety, and improving cognitive symptoms, with minimal side effects.” Vitamin D is also essential for muscle development and repair. It plays a large role in supporting healthy muscle mass and overall muscle function, and low levels of vitamin D are associated with reduced muscle mass and strength. Studies show that supple menting with D improves these parameters. In two randomized, controlled trials of 160 postmenopausal wom en (aged 50–65 years) with insufficient-to-deficient vitamin D levels (mean serum levels less than 20ng/mL), supplementation with 1,000 IU vitamin D daily for nine months resulted in a lower incidence of falls and improvement in postural balance, and was shown to preserve lean muscle mass and improve muscle strength.

Vitamin D is essential for strong bones and healthy teeth. It helps the body absorb and retain calcium and phosphorus, which are required for maintaining strong bones, and is positively associated with bone mineral density (BMD). Vitamin D also reduces the risk of bone fractures. A meta-analysis of 11 randomized, controlled trials involving more than 30,000 adults aged 65 and older, nearly 90 percent of whom had insufficient vitamin D levels, found that vitamin D supplementation (800–2,000 IU daily) reduced the risk of hip fractures by 30 percent and nonvertebral fractures by 14 percent. According to a 2023 study in children ages two to 17, serum vita min D levels below the normal range had twice the risk of experi encing a fracture compared to those with normal vitamin D levels. For each unit increase in serum vitamin D levels, the likelihood of fractures at various locations in the forearm decreased by up to seven percent. Researchers also found that when children with fractures and low vitamin D levels were supplemented with vita min D and calcium at 2,000 IU and 600 mg per day, respectively, healing improved. Vitamin D is also essential for oral health in both children and adults. A 2023 meta-analysis of 16 studies found that individuals with periodontitis (gum disease) have lower serum vitamin D levels compared to healthy individuals without periodontitis.

14 | Health Hotline ®

Looking for an easy way to support heart health? Studies show that increasing vitamin D levels through supplementation can reduce the risk of cardiovascular disease (CVD) and stroke by decreasing blood pressure, protecting against arterial stiffness and arterial wall thickening, improving endothelial function, and supporting blood sugar homeostasis, all critical markers of cardiovascular health. A meta-analysis of 34 studies, which included 80,667 participants, found that for every 10 ng/mL increase in serum vitamin D, there was a 10 percent lower risk of cardiovascular events like stroke and heart attack and a 12 percent lower risk of cardiovascular mortality.

Vitamin D plays an important role in brain development and func tion. It is necessary for neuronal development, including those neurons involved in learning and memory, and it’s been shown to help kids with attention deficit hyperactivity disorder (ADHD). Studies show that when children with ADHD and vitamin D defi ciency were supplemented with 3,000 IU of vitamin D daily for 12 weeks (in addition to receiving standard therapy for ADHD) they saw significant improvements in both inattention and hyperactivi ty compared to a placebo. Low levels of vitamin D present a real risk for cognitive decline as we age. A 2017 review and meta-analysis showed that vitamin D deficiency (levels less than 10 ng/mL) increases the risk for de mentia, especially in adults 65 and older. Optimal levels of vitamin D also provide possible protection against the neurodegenerative processes associated with Alzheimer’s disease, including the clear ance of amyloid-ß plaques, a hallmark of Alzheimer’s. Another reason to incorporate vitamin D into your daily routine is its mood-boosting and stress-mitigating benefits. A 2021 study investigated the impact of vitamin D deficiency on mental health in university students with eye-opening results. Of the 480 stu dents recruited for the study, 287 (nearly 60 percent) had a vi tamin D deficiency. The prevalence of depression, anxiety, and stress among the D-deficient students was 60.35%, 6.31%, and 75.08%, respectively. The odds of developing depression, anxiety, and stress were significantly higher in the vitamin D-deficient in dividuals. The research showed a strong association between psy chological stress and vitamin D deficiency, concluding that, “Con trolling vitamin D levels not only helps to control the wide range of psychological burdens but also helps to improve the academic performance of the students.” Vitamin D supplementation has also been shown to positively im pact mood and improve depressive symptoms in children. A 2024 randomized, controlled trial found that supplementing school aged children with 2,000 IU vitamin D daily for nine weeks re sulted in significant reductions in depressive symptoms.

NATURAL VITAMIN D PRODUCTION AND THE FACTORS AT PLAY

Vitamin D is dubbed the “sunshine vitamin” because it’s the only vitamin the human body can produce through exposure to UVB rays; it’s said that we can achieve opti mal vitamin D levels just by spending 20 minutes a day in the sun. But, in reality, many factors come into play for this to hold up. The caveat to optimizing natural vitamin D production is that large areas of the skin (arms, legs, face, and abdomen) need to be exposed to the sun—with out sunscreen (sunscreen with an SPF of 30 reduces the capacity of the skin to produce vitamin D by 95 to 98 per cent). The time of day is also important; between 10 a.m. and 4 p.m. provides the strongest UVB rays that lead to su cient vitamin D synthesis. And as already mentioned, the time of year also matters. Age and skin color are also factors. Younger people tend to have better vitamin D pro duction compared to older adults, and those with lighter skin are more e cient at producing vitamin D compared to people with darker skin. Weight is another factor. Indi viduals with a body mass index (BMI) of 30 or more have been found to generally have lower vitamin D levels and may require more vitamin D to achieve levels of those with normal weight. Other factors that can impact vitamin D production in the body include having adequate magnesium levels, which plays a key role in vitamin D metabolism and absorption, having a healthy liver, which is required to convert vitamin D into its active form, and environmental factors, such as cloud cover, pollution, and altitude, which impact the amount of UVB rays reaching the skin. Lastly, lifestyle factors, such as working indoors during daylight hours, can also impede vitamin D production. UVB radiation does not penetrate glass, so exposure to sunshine indoors or in a car through a window does not produce vitamin D in the body. WHAT ARE OPTIMAL LEVELS? The Endocrine Society, the National and International Osteoporosis Foundation, and the American Geriatric Society define vitamin D deficiency as vitamin D levels in the blood of less than 30 ng/mL. The Endocrine Society recommends a range of 40–60 ng/mL with a daily intake of 400–1,000 International Units (IU) for infants less than one year, 600–1,000 IU for children and adoles cents from 1–18 years, and 1,500–2,000 IU for all adults. The best way to know your current vitamin D level is to get tested. The 25-hydroxy vitamin D test measures the amount of vitamin D in your blood so you can get a base line and go from there.

For references, please visit naturalgrocers.com/issue-93

Natural Grocers ® | 15

OFFERS VALID MARCH 28 TO APRIL 26, 2025

ALWAYS AFFORDABLE SM $ 5.99 $ 4 99 SALE! 10 OZ.

$ 4 99 SALE! 10 OZ. ALWAYS AFFORDABLE $ 5.99

NATU AL G OCE S ® B AND BUL O GANIC WHOLE CASHEWS Each handful of our organic whole cashews come packed with flavor, plus good4u SM fats, minerals, and free radical scavengers.

NATU AL G OCE S B AND BUL O GANIC WHOLE ALMONDS When looking for the perfect, heart-healthy snack, our organic almonds have got your back! Grab a bag and do a (heart) happy dance!

$ 6 79 SALE! 10 OZ. ALWAYS AFFORDABLE $ 7.49

$ 5 99 SALE! 5 OZ. ALWAYS AFFORDABLE $ 6.79

NATU AL G OCE S B AND BUL O GANIC PIÑON NUTS Our organic piñon nuts have a delicate sweet and nutty flavor making them perfect to toss in salads, pastas, and include in many of your favorite recipes.

NATU AL G OCE S B AND BUL O GANIC CHILI LIME MANGO Now you can enjoy the tangy sweetness with a hint of spice wherever you (man)go! It’s loaded with nutrients and perfect for any hiking, camping, or road-tripping adventure.

16 | Health Hotline ®

Terms and conditions apply. See page 2 for details.

Natural Grocers ® | 17

Terms and conditions apply. See page 2 for details.

EASTER DEALS APRIL 12–19

ANNIE’S™ Organic Fruit Snacks 7 OZ. ALWAYS AFFORDABLE SM $ 7.95 $ 3 95 50 % OFF

46 % OFF

40 % OFF

SIMPLE MILLS ® Almond Flour Baking Mixes 9–12.9 OZ. ALWAYS AFFORDABLE $ 8.45 $ 4 49 NON Project V E R I F I ED nongmoproject.org GMO

NIXIE ® Organic Zero-Sugar Sodas 12 OZ. ALWAYS AFFORDABLE $ 2.15 $ 1 29 EACH

NON Project V E R I F I ED nongmoproject.org GMO

GRILLO’S PICKLES ® Pickle Spears 32 OZ. ALWAYS AFFORDABLE $ 6.95 $ 4 65 33 % OFF EACH SURF SWEETS ® Candies 2.75 OZ. ALWAYS AFFORDABLE $ 3.19 2/ $ 4 37 % OFF

36 % OFF

40 % OFF

WHOLESOME SWEETENERS™ Organic Regenerative Cane Sugar 26 OZ. ALWAYS AFFORDABLE $ 5.99 $ 3 79 NON Project V E R I F I ED nongmoproject.org GMO

$ 7 49

4TH & HEART Select Ghee 9 OZ.

NON Project V E R I F I ED nongmoproject.org GMO

ALWAYS AFFORDABLE $ 12.69

33 % OFF

35 % OFF

IZZE ® Canned Sparkling Juices 6 PK ALWAYS AFFORDABLE $ 6.99 $ 4 49

ALOHA Organic P ant-Based Protein Bars 1.98 OZ. ALWAYS AFFORDABLE $ 2.85 $ 1 89 NON Project V E R I F I ED nongmoproject.org GMO EACH

NON Project V E R I F I ED nongmoproject.org GMO

Unless otherwise noted, these offers are available only from 4/12/25 to 4/19/25 and are redeemable only for in-store customer purchases at participating stores. Quantity limited to stock on hand, no rainchecks. Unless otherwise noted, all discounts are on regular prices, cannot be redeemed for store credit or cash, and cannot be combined with other offers. Pricing excludes taxes and is subject to change without notice. We reserve the right to correct errors. Void where prohibited by law. {N}power® offers are available only to registered members and are subject to program terms and conditions available at www.naturalgrocers.com/npower. To join {N}power, visit www.naturalgrocers.com/join.

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EASTER DEALS APRIL 12–19

31 % OFF

31 % OFF

32 % OFF

$ 1 35 EACH

$ 5 69

WOODSTOCK ® Organic Frozen Mushrooms 10 OZ. ALWAYS AFFORDABLE $ 4.65 $ 3 19

CLIF ® Select Bars 2.4 OZ.

ALTER ECO ® Organic Truffles 4.2 OZ.

NON Project V E R I F I ED nongmoproject.org GMO

ALWAYS AFFORDABLE SM $ 1.99

ALWAYS AFFORDABLE $ 8.29

MALK™ Organic Dairy-Free Milks 28 OZ. ALWAYS AFFORDABLE $ 6.35 $ 4 35 31 % OFF WISHGARDEN HERBS Kick-Ass Sinus or Kick-Ass Allergy Seasonal Rescue / 2 OZ. ALWAYS AFFORDABLE $ 21.79 $ 16 49 24 % OFF EACH

25 % OFF

26 % OFF

30 % OFF

BOB’S RED MILL ® Organic Unbleached White Flour / 80 OZ. ALWAYS AFFORDABLE $ 9.75 $ 7 19

UPCIRCLE™ Facial Care All Products

EVERYONE ® Hair Care

NON Project V E R I F I ED nongmoproject.org GMO

ALWAYS AFFORDABLE $ 11.99 $ 12.99

ALWAYS AFFORDABLE $ 12.49 $ 24.99

NATURAL GROCERS ® BRAND BULK Organic Fruity Bears / 8 OZ. ALWAYS AFFORDABLE $ 4.29 $ 3 79 11 % OFF

11 % OFF

14 % OFF

$ 4 65

NATURAL GROCERS BRAND BULK Fruit Medley Taffy / 10 OZ. ALWAYS AFFORDABLE $ 4.29 $ 3 79

OATLY Select Oat Milks 64 OZ.

NON Project V E R I F I ED nongmoproject.org GMO

ALWAYS AFFORDABLE $ 5.45

Unless otherwise noted, these offers are available only from 4/12/25 to 4/19/25 and are redeemable only for in-store customer purchases at participating stores. Quantity limited to stock on hand, no rainchecks. Unless otherwise noted, all discounts are on regular prices, cannot be redeemed for store credit or cash, and cannot be combined with other offers. Pricing excludes taxes and is subject to change without notice. We reserve the right to correct errors. Void where prohibited by law. {N}power® offers are available only to registered members and are subject to program terms and conditions available at www.naturalgrocers.com/npower. To join {N}power, visit www.naturalgrocers.com/join.

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OFFERS VALID MARCH 28 - APRIL 26, 2025

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10. Tony’s Chocolonely® Select Chocolate Bars SALE! $ 4.39 11. Natural Grocers Brand Organic Preserves SALE! $ 3.99 12. Angie’s® Select Popcorn SALE! $ 3.19 13. Annie’s™ Organic Fruit Snacks SALE! $ 6.29 14. Natural Grocers Brand Organic Bread Loaves SALE! $ 4.49 15. NIXIE® Organic Zero-Sugar Sodas SALE! 2/ $ 3 16. Garden of Life® Organic Kids Multi Cherry mies, 120 gummies / SALE! $ 24.99 17. Annie’s Select Mac & Cheese Mixes SALE! 2/ $ 3 18. Surf Sweets® Candies 2.75 oz. SALE! $ 2.39

1. Clif® Select Bars SALE! $ 1.59 2. Plantlife™ Splash Buddies Assorted Ramie Always Affordable SM $ 7.29 3. Natural Grocers® Brand Bulk Fruit Medley Taffy Always Affordable $ 4.29 4. Nature’s Path® Organic EnviroKidz Cereals SALE! $ 4.49 5. Natural Grocers Brand Bath Bombs Always Affordable $ 3.99 6. Natural Grocers Brand Organic Beef Jerky Always Affordable $ 6.79 7. Woodstock® Organic Peanut Butters 16 oz SALE! $ 5.99 8. Natural Grocers Brand Bulk Organic Fruity Bears Always Affordable $ 4.29 9. Natural Grocers Brand Bulk Select Snack Packs Always Affordable 99 ¢ - $ 1.25

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These offers are redeemable only for in-store customer purchases at participating stores. Quantity limited to stock on hand, no rainchecks. Unless otherwise noted, all discounts are on regular prices, cannot be redeemed for store credit or cash, and cannot be combined with other offers. Pricing excludes taxes and is subject to change without notice. We reserve the right ot correct errors. Void where prohibited by law.

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9. Traditional Medicinals® Teas SALE! $ 4.69 10. VITAL All-In-One 120 g SALE! $ 13.79 11. Natural Grocers Brand Bulk Organic Chili Lime Mango SALE! $ 6.79 12. NOW® Select Essential Oil Blends SALE! 15% OFF 13. Boiron® Arincare Cream or Gel Value Pack SALE! $ 12.99 14. Alter Eco® Organic Truffles SALE! $ 6.29 15. Humble® All Products SALE! 20% OFF 16. UpCircle™ Facial Care All Products SALE! 25% OFF 4/12–4/19

1. Kicking Horse Coffee Organic Coffee SALE! $ 9.99 2. Aloha Organic Plant-Based Protein Bars SALE! $ 2.15 3. Country Life® Maxi-Hair Plus Skin & Nails 120 vcap / SALE! $ 19.79 4. Natural Grocers® Brand Bulk Organic Whole Almonds / SALE! $ 4.99 5. Endangered Species Chocolate Bars SALE! $ 2.89 6. Natural Grocers Brand Magnesium Glycinate 120 vcap / SALE! $ 12.99 7. Everyone® All Products SALE! 20% OFF 8. Natural Grocers Brand Organic Lip Balms ALWAYS AFFORDABLE SM $ 1.69

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These offers are redeemable only for in-store customer purchases at participating stores. Quantity limited to stock on hand, no rainchecks. Unless otherwise noted, all discounts are on regular prices, cannot be redeemed for store credit or cash, and cannot be combined with other offers. Pricing excludes taxes and is subject to change without notice. We reserve the right ot correct errors. Void where prohibited by law.

$ 6 35 per lb

$ 49 99 per 4 lb roast

Beeler’s Uncured Bone-In Spiral Sliced Half Hams • Fully Cooked • Hickory Smoked Thousand Hills TM Boneless Strip Loin Roasts • 100% Grass-Fed Beef HOLIDAY HAMS & ROASTS ARE HERE! $ 6.50 PER PERSON FOR UNDER

Store participation varies by location. No reservation needed. While supplies last; no rainchecks.

22 | Health Hotline ®

By Charity Isely

Urban Meadows Rival Natural Meadows for Pollinator Benefits

“Two roads diverged…” Robert Frost wrote in his famous poem “The Road Not Taken.” But side-stepping from Frost’s grand metaphor for life, let’s imagine two streets in a neighborhood: One is familiar, lined with look-alike lawns and shrubs; the other, a dazzling array of colors, shapes, and textures. Every yard is bursting with pops of lavender, magenta, azure, burnt-orange, and goldenrod because every “lawn” on this street is a mini meadow filled with wildflowers and buzzing with bees and butterflies. It’s a street meant for meandering. You want to linger and let the optimism and generosity of its beauty energize you. While this fanciful place doesn't represent most city dwellers' landscaping choices, a recent study conducted in Warsaw, Poland, begs a transformation of urban and suburban neighborhoods for the sake of the bees and butterflies. The study’s results suggest that converting even small spaces, like your yard, into a mini wildflower meadow could provide similar benefits to the big, blooming meadow you drive past on a country road in June! And pollinators need our support in every way possible, because their decline threatens our survival. The Polish researchers launched their study, published in the journal Ecological Entomology , to answer this question: Are intentionally planted wildflower meadows “as attractive to pollinator insects as natural meadows?” They focused the research on three types of pollinators: butterflies, wild bees, and hoverflies. Over two summers, across 10 locations in central Warsaw and one just south of it, they compared species richness and the number of insects found in naturally occurring meadows versus those planted around the city, which they refer to as “sown meadows.” Plants in the sown locations came from meadow seed mixes, which included grasses, native species, and perennials, and the sown meadows were much smaller—the largest were close in size to the smallest natural varieties. Intentionally planted urban meadows

also no such difference in the number of bees and hoverflies visiting both meadow types. Butterfly abundance, however, was twice as high in natural meadows, indicating that butterflies prefer more space, as the larger sown plots were also positively correlated with butterfly abundance. Overall, these results led the research team to a delightful conclusion—replacing some mowed urban green spaces with flowery meadows may simultaneously enhance biodiversity and residents’ wellbeing, helping “alleviate the hostile environment of urban space for wildlife.” Pollinator-supporting urban meadows should be flower-rich and feature diverse seeds and plants, and mowing should be minimal. The Warsaw locations were only mowed once a year, in August, facilitating a long blooming period and allowing seeds to disperse, ensuring blooms for years to come. Wildflowers aren’t just a pretty face Just one acre of a meadow in bloom can support almost 96,000 honeybees a day! Wildflower roots also help retain carbon, and store water and nutrients in the soil, and meadows are biodiverse rich habitats. Volunteers in the U.S. identified 126 wildflower species and 70 types of butterflies in subalpine meadows throughout five western states—did you even know there were 70 types of butterflies? I didn’t! So, who's ready to change the status quo of urban landscaping, starting with a mini meadow in your own yard? If you have a few square feet of soil to play with, take the "road less traveled" in your neighborhood! Perhaps your street will become the wildly beautiful, pollinator-sustaining kind that everybody wants to take, which in this case just might make all the difference.

attract pollinators in similar concentrations to natural ones

The researchers found no significant difference in the composition of insect-pollinated plants or the diversity of butterfly, bee, and hoverfly species between sown and natural meadows. There was

For references, please visit: naturalgrocers.com/issue-93

Natural Grocers ® | 23

ORGANIC PRODUCE HEADQUARTERS ® FOR THE LOVE OF ORGANICS: RAISINS

to be a major cause of worldwide bee population decline. One such neonic, imidacloprid, was detected on 84 percent of the raisins the USDA tested. Since organic farming prohibits the use of synthetic pesticides like neonics, organic raisins provide a bee-friendly alternative that is safer for all. Something as simple as choosing organic raisins helps to protect these vital pollinators, now that’s sweet! Raisin’ the Bar on Processing Standards

Raisins—those little wrinkled orbs of sweetness! Whether you toss them in your morning oatmeal, in Caribbean or Persian style rice, or enjoy them as “ants on a log” or straight out of the bag, raisins bring a sweet chewy treat to every bite. There are more than 10,000 different types of grapes, but only a handful of varieties are dried to make raisins, 95 percent of which are made from a type called Thompson Seedless grapes because of their high productivity,

soil adaptability, and seedless fruit. Sweet Treats and Bitter Truths Grapes are one of the most heavily sprayed fruits, and their dried counterparts, raisins, carry high levels of pesticide residues. In 2018, the USDA tested raisins for the first time since 2007 and found that 99 percent of non organic raisins had at least two pesticide residues. On average, the USDA tests found 16 different pesticides per sample. Yikes! This level of contamination would put raisins at the top of the Environmental Working Group’s Dirty Dozen list (if dried fruits were included). Now if this weren’t enough, the types of pesticides used in conventional grape farming are particularly concerning… Neonics?! No Way!

Unfortunately, concerns about synthetic sprays don’t stop at the growing stage—drying processes can lead to higher concentrations of pesticide residues. What’s more, after the fruits are dried, conventional methods fumigate raisins with toxic gases to ward off pests during the storing and shipping phases, and studies have shown that fumigants such as ethylene oxide used on raisins and other dried fruits can leave harmful residues. It should be noted the USDA doesn’t test for fumigant residues. The fumigation process also puts workers in harm’s way of these dangerous fumigants, including reproductive effects and neurological damage.

Organic standards prohibit the use of these fumigants, keeping them out of our lungs, off of our food, and out of the atmosphere. The next time you’re shopping for raisins, go for the organic ones—you’ll be doing something sweet for yourself and the Earth!

Neonicotinoids are a class of synthetic pesticides that target insects’ nervous systems, and have also been linked to harming brain development in humans. These chemicals impair bees’ ability to forage, navigate, and reproduce, ultimately leading to colony collapse, and studies have shown neonicotinoids

For references, please visit naturalgrocers.com/issue-93

24 | Health Hotline ®

Spiced Raisin Bread This delicious gluten-free* quick bread with plump raisins, good4u™ applesauce, and warming spices makes a perfect treat anytime. It takes just minutes to whip up and the smell of the bread baking will fill the house with sweet anticipation. Makes: 1 loaf | Prep time: 20 minutes | Cooking time: 60–65 minutes | Total time: 70–80 minutes + time to cool INGREDIENTS • 2⁄3 cup Natural Grocers ® Brand Bulk Organic Seedless Raisins • ~1 cup hot water • 1 cup gluten-free 1-to-1 baking flour • ½ cup Natural Grocers Brand Bulk Almond Flour INSTRUCTIONS Soak the raisins in a small bowl with just enough hot water to cover them. Preheat oven to 350° F. Grease a standard loaf pan with coconut oil and line the bottom with a piece of parchment that overhangs the two long sides to easily remove the bread from the pan once baked. Add the flour, almond flour, oats, baking powder, pumpkin pie spice, and salt to a mixing bowl. Whisk well to combine and break up any clumps. 1 2 • ½ cup gluten-free rolled oats Natural Grocers Brand Bulk :

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• 1 ½ teaspoons Baking Powder • 2 teaspoons Organic Pumpkin Pie Spice Blend • 1⁄8 teaspoon Real Salt • 2 organic eggs, at room temperature • ½ cup Natural Grocers Brand Bulk Organic Coconut Sugar • ¾ cup Natural Grocers Brand Organic Applesauce • ¼ cup Natural Grocers Brand Organic Extra Virgin Coconut Oil , melted and slightly cooled Optional for topping: 1 medium organic baking apple, peeled, thinly sliced and sautéed in butter until soft.

In another large mixing bowl, beat the eggs, then add the sugar and mix well. Stir in the applesauce and then slowly add the coconut oil while mixing. Mix until the liquids are well combined. Thoroughly drain the raisins and pat them dry with a paper towel or a clean tea towel. Add them to the dry ingredients, stirring to coat and separate them. Add half the liquid to the flour mixture, mix well. Add the remaining liquid and again mix well. Pour the batter into the prepared loaf pan, tapping the bottom on the counter several times to even out the batter and encourage air bubbles to rise to the top. Bake for 60 to 65 minutes, or until the top is browned and a toothpick inserted into the center comes out clean. Allow the bread to cool for 10–15 minutes in the pan before lifting it out by the parchment and allowing it to cool completely (you can cool it completely in the pan, but it will take longer). Enjoy toasted with Natural Grocers Brand Organic Plant-Based Buttery Spread or Extra Virgin Coconut Oil . Store any leftovers in an air-tight container on the counter for three days or the fridge for five days.

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*Natural Grocers Brand Bulk ingredients are packaged in a plant that processes gluten.

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