Health Hotline Magazine | August 2024

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Science-backed educational articles from some of the top voices in health and nutrition Exceptional product deals making prices even lower than Natural Grocers’ Always Affordable prices

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OFFERS VALID AUGUST 9, 2024 TO SEPTEMBER 7, 2024

* AUGUST 2024 VOL. 85

SHOP AUGUST 9 - SEPT 7, 2024, FOR STOREWIDE SAVINGS AND - , , I I

DON’T MISS OUR

OUR BIG EST SALE OF THE YEAR!

UP TO 53% OFF OVER 500 PRODUCTS! *

OR $47,000 Cash Courtesy of C2O ® & Steaz ® A TESLA ® MODEL Y ** One winner company wide ** WIN

H I

S !

Don’t count MY snow cone!

NATURAL GROCERS ® BRAND ORGANIC CHOCOLATE BAR *** FREE

SNOW CONES *** FREE ***

FREE *** REUSABLE BAG WITH PURCHASE ***

***

COUNT THE SNOW CONES TO BE ENTERED FOR A CHANCE TO WIN A SEE PAGE 22 FOR DETAILS NATURAL GROCERS GIFT CARD!

8/15–8/17 LIMITED EDITION

8/15–8/17 ONLY

THURSDAY 8/15 ONLY FROM 4:30–6 PM

One per {N}power account.

*Quantity limited to stock on hand. While supplies ast, no rainchecks. **No purchase necessary. A purchase will not increase your chances of winning. The Grand Prize winner will receive either a Tes a Model Y or $47,000 in cash, at Sponsor’s sole discretion. Open only to legal residents of the following states who are 18 years old or older at the time of entry: Arizona, Arkansas, Colorado, Idaho, Iowa, Kansas, Louisiana, Minnesota, Missouri, Montana, Nebraska, Nevada, New Mexico, North Dakota, Ok ahoma, Oregon, South Dakota, Texas, Utah, Washington and Wyoming. Void where prohibited by aw. Sweepstakes starts on 8/15/2024 and ends on 8/17/2024. Winners are responsible for all taxes and fees associated with prizes, including for the Grand Prize, dealer fees, sales tax, title and registration. For Official Rules and complete details, visit: www.naturalgrocers.com/sweepstakes. Sponsor: Vitamin Cottage Natural Food Markets, Inc.***Limit one per {N} power account. While supplies ast. { N } P O W E R ® M E M B E R S O N L Y { N } P O W E R ® M E M B E R S O N L Y One per {N}power account. One per customer. While supplies ast.

$ 500

CONTENTS

3 NEW PRODUCT:

FATTY LIVER IN CHILDREN: AN EPIDEMIC WE CAN REVERSE 42 FOR THE LOVE OF ORGANICS: MANGOES 34 29 RECIPE: GRILLED GREEN CHILE TURKEY BURGERS 25 THE MEDITERRANEAN DIET 13 OUR 69TH ANNIVERSARY! NUTRITION BYTES 12 NATURAL GROCERS ® BRAND HUMAN-GRADE DOG TREATS

LETTE F OM THE Iselys

Sixty-nine years…

...that’s how long it’s been since the seeds of Natural Grocers first took root! And so much has changed in those 69 years. AI, for example, could have written this letter you’re reading now. It didn’t, but the point is that the world is different than it was in 1955 when our story began. We were a small family back then—just Margaret and Philip, their kids (some of us), and a handful of Crew who were truly considered family. These days, not only are the second and third generations of Iselys working at Natural Grocers, we also have an extended clan of Crew, and one thing that hasn’t changed is our family-focused culture. Here’s what else hasn’t changed—our Five Founding Principles. Quality. Always Affordable Pricing. Nutrition Education. Community. Crew. These core values keep us true to our “true North,” no matter the roller coaster of conflicting opinions about what is healthy or not, here-to-stay or just a fleeting trend. They guided our parents when they started this company with a few hundred borrowed dollars and a dream. And although their reach has expanded and their definitions have evolved, these principles still hold us accountable to our reason for being. The essence is this: the best and worst outcomes for the health of our planet, our families, and our communities are inherently connected. Always. Period. So, as we celebrate our 69th Anniversary, we’d like to remember the person who first instilled in us the tenacity to remain true to our Founding Principles. Here’s to Margaret, our mother, grandmother, and great-grandmother, by birth and marriage, whose wisdom, integrity, and compassion were wrapped in her bright red lip-sticked smile, warm hug, and hearty laugh. We celebrate our birthday as a company this month because it’s the month of your birth. And you’re the one who first taught us to celebrate everyone on the day of their birth and thank them for sharing their gifts with us. Happy Birthday to Margaret, and to us! Thank you to our Crew and our neighbors for growing with us through necessary changes while helping us preserve the principles that haven’t changed. We’re excited to celebrate 69 years and to have some anniversary fun with you this month!

EARTH WATCH 46

NATURALGROCERS.COM @naturalgrocers @shopnaturalgrocers

IMPORTANT TERMS AND CONDITIONS FOR HEALTH HOTLINE ® OFFERS Unless otherwise noted, these offers are available only from 8/9/24 to 9/7/24 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.

The Isely Family

OU 5 FOUNDING P INCIPLES

QUALITY PRODUCTS

ALWAYS AFFORDABLE PRICING

COMMITMENT TO OUR COMMUNITY

COMMITMENT TO OUR good4u CREW SM

NUTRITION EDUCATION

2 | Health Hotline ®

OFFERS VALID AUGUST 9 TO SEPTEMBER 7, 2024

ALWAYS AFFORDABLE SM $ 6 49 12 OZ. EACH

Treat your furry family members to the same quality ingredients you do yourself with Natural Grocers ® Brand Baked Dog Treats! Human Grade, Non-GMO Project Verified, Vegan, and U.S.- made—crafted in three pup loving flavors!

Natural Grocers ® | 3

Terms and conditions apply. See page 2 for details.

OFFERS VALID AUGUST 9 TO SEPTEMBER 7, 2024

GROCERY

21 % OFF

26 % OFF

$ 6 39 22 % OFF

$ 1 79

NIXIE ® Organic Sparkling Waters 8 PK Simple ingredients, refreshing flavor zero sugar. 2/ $ 10

THUNDERBIRD Superfood Bars 1.7 OZ. Fuel yourself with powerful, clean nutrition, ready for whatever life throws at you. EACH

ALTER ECO ® Organic Truffles 4.2 OZ. Scrumptious truffles surrounded by creamy chocolate make for an irresistible taste experience.

ALWAYS AFFORDABLE SM $ 8.29

ALWAYS AFFORDABLE $ 2.29

ALWAYS AFFORDABLE $ 6.79

$ 9 99 24 % OFF

$ 8 59 23 % OFF

34 % OFF

GIMME SEAWEED ® Organic Seaweed Snacks / 6 PK 2/ $ 10 22 % OFF

$ 1 69

EQUAL EXCHANGE Organic Regular Coffee 10 12 OZ.

PRIMAL KITCHEN ® Shelf-Stable Avocado Oil Mayonnaise 12 OZ.

STEAZ ® Organic Yerba Mate Drinks 16 OZ.

ALWAYS AFFORDABLE $ 13.25

ALWAYS AFFORDABLE $ 6.49

ALWAYS AFFORDABLE $ 11.19

ALWAYS AFFORDABLE $ 2.59

21 % OFF

20 % OFF

30 % OFF

SALE!

$ 3 19 ANGIE’S ® Select Popcorn 4.4 7 OZ.

$ 12 49 READYPETGO! ® Functional Dog Treats 60 CHEWS EACH

$ 6 49

RISE BREWING CO Organic Nitro Cold Brew Coffee 7 OZ. 2/ $ 5

NATURAL GROCERS ® BRAND Organic Beef Jerky 3 OZ.

ALWAYS AFFORDABLE $ 3.19

ALWAYS AFFORDABLE $ 3.99

ALWAYS AFFORDABLE $ 17.99

ALWAYS AFFORDABLE $ 6.79

4 | Health Hotline ®

Terms and conditions apply. See page 2 for details.

GROCERY OFFERS VALID AUGUST 9 TO SEPTEMBER 7, 2024

$ 2 35 21 % OFF

53 % OFF

23 % OFF

2/ $ 3

CLIF ® Select Clif Bars 2.4 OZ. Wholesome and nutritious snacks to keep you going throughout the day. 2/ $ 3

PROBAR ® Meal Bars 3 OZ. When you need a quick, filling, and nutritious way to fuel up on the go that tastes great too. EACH

ANNIE’S™ Select Mac & Cheese Mixes 5.25 6 OZ. Easy, cheesy, and delicious. Annie’s mac & cheese mixes are free of artificial ingredients.

ALWAYS AFFORDABLE SM $ 3.25

ALWAYS AFFORDABLE $ 1.95

ALWAYS AFFORDABLE $ 2.99

$ 3 79 29 % OFF

$ 6 75 15 % OFF

$ 3 29 17 % OFF

$ 4 95 19 % OFF

SEVENTH GENERATION ® Disinfecting Wipes 70 CT

ANNIE’S™ Organic Bunny Grahams 7 7.5 OZ.

NATURAL GROCERS ® BRAND Dish Soaps 24 OZ.

BIRCH BENDERS ® Select Pancake Mixes 14 16 OZ.

ALWAYS AFFORDABLE $ 7.99

ALWAYS AFFORDABLE $ 5.35

ALWAYS AFFORDABLE $ 3.99

ALWAYS AFFORDABLE $ 6.15

25 % OFF

49 % OFF

$ 3 69 26 % OFF

ANNIE’S™ Organic Fruit Snacks 7 OZ. Tasty fruit flavored snacks made with real fruit juice and no artificial flavors or colors. 2/ $ 8

NEW WAVE ENVIRO Inline 10 Stage Plus Under-Sink Water Filter An easy to install under-sink filter system that removes impurities like chlorine, heavy metals, and microorganisms $ 134 99

CABOO ® Plastic-Free Tree Free Bath Tissue 4 CT Soft, strong, and made from bamboo. Kind to body, earth, and septic systems.

ALWAYS AFFORDABLE $ 7.95

ALWAYS AFFORDABLE $ 179.99

ALWAYS AFFORDABLE $ 4.99

Natural Grocers ® | 5

Terms and conditions apply. See page 2 for details.

OFFERS VALID AUGUST 9 TO SEPTEMBER 7, 2024

GROCERY

$ 4 49 10 % OFF

22 % OFF

23 % OFF

$ 3 39

GOMACRO ® Organic Macrobars 2 2.4 OZ. These delicious vegan snack and protein bars provide a healthy, plant-based energy boost. 2/ $ 5

NATURAL GROCERS ® BRAND Organic Apple Sauce Cups 6 PK Packing the crisp, juicy sweetness of fresh-picked U.S. grown apples in every spoonful. EACH

BACK TO NATURE™ Select Crackers 4 8.5 OZ. Crispy crackers made with natural ingredients for any snacking occasion.

ALWAYS AFFORDABLE SM $ 4.35

ALWAYS AFFORDABLE $ 4.99

ALWAYS AFFORDABLE $ 3.25

17 % OFF

$ 5 89 32 % OFF

$ 2 39 20 % OFF

SWEETWOOD ® Fatty Meat Sticks 2 OZ. 2/ $ 6

GUAYAKI Organic Mate Cans 15.5 OZ.

CATALINA CRUNCH™ Keto Friendly Cereals 8 9 OZ. Keto friendly cereals that don’t compromise on taste.

Brewed from naturally caffeinated leaves to nourish and provide balanced energy.

Upgrade your snacking with paleo and keto friendly, protein-packed meat sticks.

ALWAYS AFFORDABLE $ 2.99

ALWAYS AFFORDABLE $ 8.79

ALWAYS AFFORDABLE $ 3.65

$ 5 59 22 % OFF

$ 3 69 25 % OFF

49 % OFF 2/ $ 5

ENJOY LIFE™ Semi-Sweet Chocolate Mini Chips 10 OZ. Delicious, certified gluten-free chocolate, perfect for melting, baking, and more.

COCOMELS ® Select Organic Coconut Milk Caramels 3 3.5 OZ.

DR. BRONNER’S Organic Chocolate Bars 2.93 3 OZ.

These chewy, melty coconut-milk caramels are a dairy-free delight.

Made with fair trade cocoa by world-class Swiss chocolatiers to deliver smooth deliciousness.

ALWAYS AFFORDABLE $ 7.19

ALWAYS AFFORDABLE $ 4.95

ALWAYS AFFORDABLE $ 4.99

6 | Health Hotline ®

Terms and conditions apply. See page 2 for details.

GROCERY OFFERS VALID AUGUST 9 TO SEPTEMBER 7, 2024

$ 7 49 18 % OFF

22 % OFF

2/ $ 4

89 ¢

C2O ® Coconut Waters 17.5 OZ. Hydrate and refresh with 100% pure coconut water that is packed with electrolytes.

EVOLVED Organic Keto Cups 4.93 OZ.

FOUR SIGMATIC ® Organic Mushroom Coffee Mixes 0.09 OZ. Bold coffee blends made with the health-boosting effects of mushrooms.

A great-tasting snack that is low in carbs and contains no sugar to provide sustained energy.

ALWAYS AFFORDABLE SM $ 9.19

ALWAYS AFFORDABLE $ 1.15

ALWAYS AFFORDABLE $ 2.59

$ 5 19 17 % OFF

27 % OFF

$ 4 99 16 % OFF

$ 3 29 21 % OFF

SIETE Grain Free Tortilla Chips 5 OZ. 2/ $ 8

TATE’S BAKE SHOP Cookies 6.5 7 OZ.

JACKSON’S CHIPS ® Sweet Potato Chips 5 OZ.

GRAIN BERRY ® Onyx Sorghum Cereals 12 16 OZ.

ALWAYS AFFORDABLE $ 6.29

ALWAYS AFFORDABLE $ 5.49

ALWAYS AFFORDABLE $ 4.19

ALWAYS AFFORDABLE $ 5.99

30 % OFF

20 % OFF

CASCADIAN FARM ® Select Organic Cereals 8.6 14.6 OZ. 2/ $ 8

$ 1 35

BLUE DIAMOND ® Nut-Thins Crackers 4.25 OZ. Craveable gluten-free crackers made from the goodness of premium almonds and rice. 2/ $ 7

HONEY STINGER ® Organic Waffles 1 1.06 OZ. Clean, easily digestible, and perfectly portable energy.

An easy and tasty way to start your day right.

ALWAYS AFFORDABLE $ 5.79

ALWAYS AFFORDABLE $ 1.69

ALWAYS AFFORDABLE $ 4.39

Natural Grocers ® | 7

Terms and conditions apply. See page 2 for details.

OFFERS VALID AUGUST 9 TO SEPTEMBER 7, 2024

GROCERY

$ 2 79 15 % OFF

EACH $ 4 49 10 % OFF

43 % OFF

$ 1 39

NATURAL GROCERS ® BRAND Organic Chocolate Bars 3.2 OZ. EACH Smooth and rich chocolate bars, made with environmental sustainability as a priority.

NATURAL GROCERS ® BRAND Organic Bread Loaves 15 27 OZ. Our delicious sprouted bread loaves are packed with vitamins and minerals and are easier to digest.

ESSENTIA WATER ® Ionized Water 1 L Premium, alkaline bottled-water that is crisp and refreshing.

ALWAYS AFFORDABLE $ 4.99

ALWAYS AFFORDABLE $ 3.29

ALWAYS AFFORDABLE SM $ 2.45

$ 5 89 19 % OFF

$ 4 69 30 % OFF

$ 3 39 26 % OFF PIPCORN ® Heirloom Twists 4.5 OZ.

$ 3 85 20 % OFF

PURELY ELIZABETH ® Superfood Cereals 11 OZ.

BRAGG ® Organic Apple Cider Vinegar 32 OZ.

LA CROIX ® Select Sparkling Waters 8 PK

ALWAYS AFFORDABLE $ 6.75

ALWAYS AFFORDABLE $ 7.35

ALWAYS AFFORDABLE $ 4.85

ALWAYS AFFORDABLE $ 4.59

21 % OFF

$ 3 99 11 % OFF

$ 4 69 20 % OFF

20 % OFF

$ 1 29

$ 1 99

ALWAYS AFFORDABLE $ 1.65 Organic PB Graham Cracker Sandwiches 1.59 OZ. ONCE AGAIN NUT BUTTER ®

JUSTIN’S ® Organic Mini Peanut Butter Cups 4.7 OZ.

NATURAL GROCERS ® BRAND Organic Coconut Milks 13.5 OZ.

NATURAL GROCERS ® BRAND Organic Preserves 15.5 OZ.

ALWAYS AFFORDABLE $ 5.89

ALWAYS AFFORDABLE $ 2.49

ALWAYS AFFORDABLE $ 4.49

8 | Health Hotline ®

Terms and conditions apply. See page 2 for details.

GROCERY OFFERS VALID AUGUST 9 TO SEPTEMBER 7, 2024

20 % OFF

$ 5 25 18 % OFF

EACH $ 2 39 24 % OFF

$ 4 15

SIMPLE MILLS ® Gluten-Free Crunchy Cookies 5.5 OZ. These delicious cookies are made with wholesome ingredients for feel-good snacking.

PATAGONIA PROVISIONS™ Mackerel 4.2 OZ. Wild mackerel harvested in northern Spain that boasts a meaty texture and mild tropical flavor.

NICK’S STICKS Meat Sticks 1.7 OZ.

Made with 100% US grown grass fed and grass finished beef with no artificial additives and no sugar.

ALWAYS AFFORDABLE $ 5.25

ALWAYS AFFORDABLE $ 6.45

ALWAYS AFFORDABLE $ 3.15

17 % OFF

23 % OFF

$ 10 75 22 % OFF

ZEVIA ® Zero Calorie Stevia Sodas 6 PK Delivering zero-sugar, zero-calorie beverages that support a better-for-you lifestyle. 2/ $ 12

$ 3 19

ORGAIN ® Organic Grass-Fed Protein Shakes 4 PK These tasty nutritional shakes are packed with protein as well as vitamins and minerals.

TASTY BITE ® Select Meal Pouches 10 OZ.

Delicious, satisfying entrees that are conveniently ready in 60 seconds.

ALWAYS AFFORDABLE $ 13.79

ALWAYS AFFORDABLE $ 7.29

ALWAYS AFFORDABLE $ 4.19

$ 4 49 19 % OFF

21 % OFF

$ 3 69 20 % OFF

$ 1 69

KETTLE & FIRE ® Cooking Broths 32 OZ.

PETER RABBIT ORGANICS™ Organic Fruit Puree Pouches / 4 OZ. Made with organic fruits, these pouches are perfect for kids on the go!

NATURES PATH ® Select Organic Cereals 9.5 14 OZ.

Light broths made with clean ingredients to add depth of flavor to your recipe.

Wholesome and nutritious cereals. Start your day right with tasty goodness.

ALWAYS AFFORDABLE $ 4.65

ALWAYS AFFORDABLE $ 5.59

ALWAYS AFFORDABLE $ 2.15

Natural Grocers ® | 9

Terms and conditions apply. See page 2 for details.

IN THE fridge OFFERS VALID AUGUST 9 TO SEPTEMBER 7, 2024

$ 1 95 PERFECT FOOD BARS ® Protein Bars 2.18 2.5 OZ. 41 % OFF EACH

$ 2 99 GT’S LIVING FOODS Synergy Kombuchas 16 OZ. 20 % OFF EACH

$ 8 19 MARY’S Select Organic Deli Meats 6 OZ. SALE

ALWAYS AFFORDABLE SM $ 8.99

ALWAYS AFFORDABLE $ 3.75

ALWAYS AFFORDABLE $ 3.35

19 % OFF

$ 4 65 APPLEGATE FARMS ® Select Grass-Fed Beef Hot Dogs 10 OZ. 17 % OFF

$ 5 35 GRILLO’S PICKLES ® Pickle Spears 32 OZ. 23 % OFF

$ 5 15

CALIFIA FARMS ® Organic Unsweetened Almond Milk 48 OZ.

ALWAYS AFFORDABLE $ 6.95

ALWAYS AFFORDABLE $ 5.65

ALWAYS AFFORDABLE $ 6.39

$ 4 65

$ 3 45

$ 2 69 HAIL MERRY Snack Cups 1.5 OZ.

20 % OFF

17 % OFF

22 % OFF

GARRETT VALLEY ® Uncured Turkey Bacon 8 OZ.

ALWAYS AFFORDABLE $ 4.45 GOOD KARMA™ Select Flaxmilks 64 OZ.

ALWAYS AFFORDABLE $ 3.39

ALWAYS AFFORDABLE $ 5.65

$ 4 15 EACH

$ 4 25 LIFEWAY ® Organic Probugs 4 CT

$ 4 25

22 % OFF

20 % OFF

HONEY MAMA’S ® Cocoa Truffle Bars 2.5 OZ.

NUTPODS ® Almond Milk Creamers 25.4 OZ.

ALWAYS AFFORDABLE $ 5.25

ALWAYS AFFORDABLE $ 5.45

$ 6 25

$ 3 99 STONYFIELD FARM ® Organic Yogurts 32 OZ. 24 % OFF

$ 3 59 TRULY GRASS FED™ Natural Creamy Butters 8 OZ. 26 % OFF EACH

23 % OFF

NUTS FOR CHEESE™ Organic Dairy-Free Cheeses 4.23 OZ.

ALWAYS AFFORDABLE $ 8.15

ALWAYS AFFORDABLE $ 5.25

ALWAYS AFFORDABLE $ 4.89

10 | Health Hotline ®

Terms and conditions apply. See page 2 for details.

IN THE FREEZER OFFERS VALID AUGUST 9 TO SEPTEMBER 7, 2024

27 % OFF

$ 5 59 23 % OFF

29 % OFF

22 % OFF

$ 6 19

$ 9 39

$ 4 79

LITTLE NORTHERN BAKEHOUSE Wide Sliced Breads 20 OZ.

AGAINST THE GRAIN GOURMET ® Gluten-Free Pepperoni Pizza 24 OZ.

DEEP INDIAN KITCHEN ® Select Frozen Entrées 7.5 11 OZ.

FEEL GOOD FOODS ® Gluten-Free Eggrolls or Potstickers 9 10 OZ.

ALWAYS AFFORDABLE SM $ 7.99

ALWAYS AFFORDABLE $ 13.29

ALWAYS AFFORDABLE $ 6.59

ALWAYS AFFORDABLE $ 7.35

$ 6 99 18 % OFF

19 % OFF

21 % OFF

22 % OFF

$ 5 49 EACH

$ 5 75

$ 5 15

MULAYS Gluten-Free Pork & Beef Meatballs 12 OZ.

ALDEN’S ORGANIC ® Select Organic Ice Cream Novelties 9 14 OZ.

BEYOND MEAT ® The Beyond Burger 8 OZ.

KATZ GLUTEN FREE Select Gluten-Free Donuts 10.5 11.3 OZ.

ALWAYS AFFORDABLE $ 8.59

ALWAYS AFFORDABLE $ 6.79

ALWAYS AFFORDABLE $ 7.35

ALWAYS AFFORDABLE $ 6.65

10 % OFF

33 % OFF

34 % OFF

20 % OFF

$ 3 19

$ 12 49 ORCA BAY ® Skin-On Wild Sockeye Salmon Fillet / 10 OZ.

$ 4 59

$ 6 59 SIETE Select Grain-Free Tortillas / 7 OZ.

NATURES PATH ® Organic Frozen Waffles 7.4 OZ.

RAO’S HOMEMADE ® Frozen Entrees 8.4 9 OZ.

ALWAYS AFFORDABLE $ 6.95

ALWAYS AFFORDABLE $ 3.99

ALWAYS AFFORDABLE $ 13.99

ALWAYS AFFORDABLE $ 9.99

Natural Grocers ® | 11

Terms and conditions apply. See page 2 for details.

OFFERS VALID JUNE 28 TO JULY 27, 2024

NUTRITION

By Shelby Miller

Magnesium Protects Against Periodontitis A 2022 research analysis of the National Health and Nutrition Examination Survey (NHANES) database found that dietary magnesium was inversely associated with the incident of periodontitis, and that at least one half of the US population has a magnesium deficiency. This means increasing magnesium intake through diet and supplementation could help prevent periodontitis. The study, published in the journal Frontiers in Nutrition , analyzed a subset of the NHANES 2013-2014 participant data of those who completed both a dietary recall and a dental clinical examination as part of the survey. They divided participants into quintiles based on daily magnesium consumption and found that participants in the top quintile of dietary magnesium intake had a lower prevalence of periodontitis than those in the bottom quintile. Furthermore, the severity of periodontitis increased in the groups with the lowest dietary intake of magnesium.

The results suggest that a lack of magnesium in the diet increases the prevalence of periodontal disease. In the United States, the recommended dietary allowance (RDA) is 300-400 mg/day for adult men and women. The analysis from this study found the most significant protective effect against periodontitis for dietary magnesium intake was in the range of 500 mg/day.

Consumption of a curcumin supplement for 90 days reduced exercise-induced muscle soreness and fatigue in adolescents a 2023 study found. The study, published in Frontiers in Nutrition , enrolled middle school and high school athletes playing a variety of sports like wrestling, tennis, and soccer to investigate the effects of supplementation with curcumin. After enrollment, participants joined either the curcumin group or the control (placebo) group. The curcumin group took 1,200 mg per day of curcumin for 90 days (in divided doses) and both groups completed a fitness assessment at the beginning and at the conclusion of the study. In the curcumin group, the scores for muscle fatigue and muscle soreness decreased significantly after 12 weeks of supplementation. Furthermore, a significant difference was seen in reaction time as well as a reduction in inflammatory markers. These findings show that curcumin supplementation not only reduces inflammation but also reduces post-exercise muscle fatigue and soreness and therefore could be a beneficial supplement addition for sports performance and recovery. Curcumin Relieves Post Exercise Soreness & Fatigue in Student Athletes

For references, please visit: naturalgrocers.com/issue-85

12 | Health Hotline ®

OUR BIG EST SALE OF THE YEAR!

UP TO 53% OFF OVER 500 PRODUCTS!

WIN ** ONE YEAR OF FREE GROCERIES $6,000 Value

WIN ** AN

OR $47,000 Cash A TESLA ® MODEL Y ** ** GRAND PRIZE

APPLE ® iPAD $500 Value

One winner company wide Courtesy of gimMe ® Seaweed

One winner company wide Courtesy of C2O ® & Steaz ®

One per {N}power account. NATURAL GROCERS ® BRAND ORGANIC CHOCOLATE BAR *** FREE *** One winner company wide Courtesy of Natural Factors ®

SNOW CONES **** FREE ****

REUSABLE BAG WITH PURCHASE *** FREE ***

POPCORN! **** FRIDAY 8/16 ONLY FROM 3–5 PM FREE ****

Don’t count THIS snow cone!

One per {N}power account.

THURSDAY 8/15 ONLY FROM 4:30–6 PM

8/15–8/17 LIMITED EDITION

8/15–8/17 ONLY

One per customer. While supplies ast.

O N

R S

M E M B E

{

N }

W E R ®

P O

*Quantity limited to stock on hand. While supplies ast, no rainchecks. **No purchase necessary. A purchase will not increase your chances of winning. The Grand Prize winner will receive either a Tes a Model Y or $47,000 in cash, at Sponsor’s sole discretion. Open only to legal residents of the follow ing states who are 18 years old or older at the time of entry: Arizona, Arkansas, Colorado, Idaho, Iowa, Kansas, Louisiana, Minnesota, Missouri, Montana, Nebraska, Nevada, New Mexico, North Dakota, Ok ahoma, Oregon, South Dakota, Texas, Utah, Washington and Wyoming. Void where prohibited by aw. Sweepstakes starts on 8/15/2024 and ends on 8/17/2024. Winners are responsible for all taxes and fees associated with prizes, including for the Grand Prize, dealer fees, sales tax, title and registration. For Official Rules and complete details, visit: www.naturalgrocers.com/sweepstakes. Sponsor: Vitamin Cottage Natural Food Markets, Inc.***Limit one per {N}power account. While supplies ast.****Limit one per customer. While supplies ast. ALL STORES STAY OPEN 31 MINUTES LATER ON SATURDAY, 8/17!

Natural Grocers ® | 13

EPIC SAVINGS! * SM

53 % OFF

2/ $ 4 52 % OFF GREEN POLLY ® 13 Gallon 100% PCR Blue Tall Kitchen Bags | 20 CT ALWAYS AFFORDABLE $4.25

2/ $ 3 52 % OFF NICK’S STICKS Meat Sticks 1.7 OZ.

51 %

OFF

$ 2 29

4/ $ 5 C2O ® Coconut Waters 17.5 OZ.

$ 11 99 50 % OFF NELLIE’S CLEAN ® Lamby Wool Dryerballs 4 CT ALWAYS AFFORDABLE $23.99 TRULY GRASS FED™ Natural Creamy Butters 8 OZ. ALWAYS AFFORDABLE SM $4.89 EACH

ALWAYS AFFORDABLE $3.15

ALWAYS AFFORDABLE $2.59

50 % OFF

47 % OFF

50 % OFF

$ 2 99

$ 2 19

49 ¢ KOYO™ Ramen 2-2.1 OZ.

BITCHIN’ SAUCE™ Select Almond Dips or Sauces 7-8 OZ. ALWAYS AFFORDABLE $5.99 EACH

TASTY BITE ® Select Meal Pouches 10 OZ. ALWAYS AFFORDABLE $4.19

ALWAYS AFFORDABLE $0.99

$ 14 99 46 % OFF C2O® Coconut Waters 12 PK

2/ $ 4 RAO’S HOMEADE ® Pastas 16 OZ. ALWAYS AFFORDABLE $3.65 45 % OFF

47 % OFF

45 % OFF

$ 1 75

PERFECT FOOD BARS ® Protein Bars 2.18-2.5 OZ. ALWAYS AFFORDABLE $3.35 EACH

ALWAYS AFFORDABLE $27.97

43 % OFF

42 % OFF

$ 4 15

$ 1 69

$ 5 79

CLEAN ® CAUSE ® Organic Non-Carbonated Yerba Mate Drinks | 15.5 OZ. ALWAYS AFFORDABLE $2.95 EACH

BEYOND MEAT ® The Beyond Burger 8 OZ. ALWAYS AFFORDABLE $7.35

SIETE Select Grain-Free Tortillas 7 OZ. ALWAYS AFFORDABLE $9.99

39 % OFF

41 % OFF

2/ $ 6 SIETE Grain Free Tortilla Chips 5 OZ. ALWAYS AFFORDABLE $5.49

$ 4 15

$ 8 99

$ 1 69

APPLEGATE FARMS ® Pork Sunday Bacon 8 OZ. ALWAYS AFFORDABLE $6.85

ZUM ® Laundry Soaps 64 OZ.

SAN PELLEGRINO Sparkling Mineral Water 25.3 OZ. ALWAYS AFFORDABLE $2.79

ALWAYS AFFORDABLE $15.49

*While supplies ast. Limit 6 per customer, unless otherwise specified. *Offers valid only for in-store customer purchases at participating stores and cannot be combined with other offers. All discounts are on regu ar prices. Quantity limited to stock on hand, no rain checks. Pricing excludes taxes and is subject to change without notice. We reserve the right to correct errors. Void where prohibited by aw.

14 | Health Hotline ®

EPIC SAVINGS! * SM

38 % OFF

35 % OFF

38 % OFF

$ 3 99

$ 1 75

$ 8 99

2/ $ 6

ALOHA Organic Plant-Based Protein Bars | 1.98 OZ. ALWAYS AFFORDABLE $2.85 EACH

GIMME SEAWEED ® Organic Seaweed Snacks 6 PK ALWAYS AFFORDABLE $6.49

LATE JULY ® Organic Restaurant Style Tortilla Chips | 10.1 OZ. ALWAYS AFFORDABLE SM $4.85

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WATERLOO ® Sparkling Waters 12 PK

UNREAL ® Chocolate Gems 5 OZ

ALWAYS AFFORDABLE $7.49

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31 %

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OFF

$ 3 59

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GOMACRO ® Organic Macrobars 2-2.4 OZ. ALWAYS AFFORDABLE $3.25 EACH

SIMPLE MILLS ® Gluten Free Crunchy Cookies 5.5 OZ. ALWAYS AFFORDABLE $5.25

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Natural Grocers ® | 15

EPIC SAVINGS! * SM

30 % OFF

EACH 30

% OFF

$ 2 79

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2/ $ 5

LESSER EVIL ® Organic Popcorn 4.6-6.4 OZ.

SANTA CRUZ ORGANIC ® Organic Limeade or Lemonades 32 OZ. ALWAYS AFFORDABLE SM $3.59

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HONEY MAMA’S ® Cocoa Truffle Bars 2.5 OZ. ALWAYS AFFORDABLE $5.25 EACH

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16 | Health Hotline ®

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Natural Grocers ® | 17

EPIC SAVINGS! * SM

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18 | Health Hotline ®

EPIC SAVINGS! * SM

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15 %

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Natural Grocers ® | 19

ENTER IN STORE TO WIN THESE PRIZES! OVER 5,50 PRIZES!

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*No purchase necessary. A purchase will not increase your chances of winning. The Grand Prize winner will receive either a Tes a Model Y or $47,000 in cash, at Sponsor’s sole discretion. Open only to legal residents of the following states who are 18 years old or older at the time of entry: Arizona, Arkansas, Colorado, Idaho, Iowa, Kansas, Louisiana, Minnesota, Missouri, Montana, Nebraska, Nevada, New Mexico, North Dakota, Ok ahoma, Oregon, South Dakota, Texas, Utah, Washington and Wyoming. Void where prohibited by aw. Sweepstakes starts on 8/15/2024 and ends on 8/17/2024. Winners are responsible for all taxes and fees associated with prizes, including for the Grand Prize, dealer fees, sales tax, title and registration. For Official Rules and complete details, visit: www.naturalgrocers.com/sweepstakes. Sponsor: Vitamin Cottage Natural Food Markets, Inc.

20 | Health Hotline ®

OVER $126,0 0 IN PRIZES! $126,0 0

$150 Value Courtesy of Hydro F ask ® 1 Winner Company Wide 18L Day Escape Soft Cooler Tote

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Branded Patio Umbrel a and 6-Month Supply of LaCroix

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*No purchase necessary. A purchase will not increase your chances of winning. Open only to legal residents of the following states who are 18 years old or older at the time of entry: Arizona, Arkansas, Colorado, Idaho, Iowa, Kansas, Louisiana, Minnesota, Missouri, Montana, Nebraska, Nevada, New Mexico, North Dakota, Ok ahoma, Oregon, South Dakota, Texas, Utah, Washington and Wyoming. Void where prohibited by aw. Sweep stakes starts on 8/15/2024 and ends on 8/17/2024. For Official Rules and complete details, visit: www.naturalgrocers.com/sweepstakes. Sponsor: Vitamin Cottage Natural Food Markets, Inc.

Natural Grocers ® | 21

WIN A $50 GIFT CARD $50 GIFT CARD Count all of the snow cones in this good4u SM Health Hotline magazine, complete the form below and return it to your local Natural Grocers ®

by Saturday, September 7, 2024 for a chance to win! A drawing amongst all entries with the correct number will determine the winner. One prize winner will be selected company wide. For complete details, see Official Rules at: naturalgrocers.com/sweepstakes

Don’t count MY snow cone!

L i

k e T h

C o

i s

But DO count this one!

COUNT THE SNOW CONES ENTRY FORM

SNOW CONE TOTAL:

LAST NAME:

FIRST NAME:

ADDRESS:

CITY, STATE, ZIP:

(

)

PHONE:

EMAIL:

*NO PURCHASE NECESSARY. A PURCHASE WILL NOT INCREASE YOUR CHANCES OF WINNING. Open only to legal residents of the following states who are at least 18 years old at the time of entry: Arizona, Arkansas, Colorado, Idaho, Iowa, Kansas, Louisiana, Minnesota, Missouri, Montana, Nebraska, Nevada, New Mexico, North Dakota, Ok ahoma, Oregon, South Dakota, Texas, Utah, Washington and Wyoming (each, an “Eligible State”). Sweepstakes starts on August 9, 2024 and ends on September 7, 2024. Natural Grocers employees, including members of their households, are not eligible for this offer. For official rules and complete details, visit www.naturalgrocers.com/sweepstakes. Sponsor: Vitamin Cottage Natural Food Markets, Inc. All Fields Required for Complete Entry WANT TO HEAR FROM NATURAL GROCERS? CHECK THE BOXES BELOW TO RECEIVE: The good4u Health Hotline Magazine mailed to you for free! The good4u Health Hotline Newsletter emailed to you weekly for free!

22 | Health Hotline ®

R E

R S ® C

U R N A T U R A L G R O C E

S H O

W Y O

E LO

O M

Shop at Natural Grocers on Thursday, August 15 th

1% of Natural Grocers sales * that day will go to the Natural Grocers Heroes in Aprons Fund A non-profit fund established to provide financial relief to eligible Natural Grocers good4u SM Crew members during times of hardship due to circumstances beyond their control.

*excludes gift cards

HEROES IN APRONS FUND SM

Natural Grocers ® | 23

OFFERS VALID AUGUST 9 TO SEPTEMBER 7, 2024

ALWAYS AFFORDABLE SM $ 3.69 $ 3 29 SALE! 1 LB.

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NATU AL G OCE S ® B AND BUL O GANIC SUNFLOWE SEEDS E at them straight out of the bag for a satisfying and delicious snack that’s packed with healthy fats and valuable free radical scavengers.

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

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NATU AL G OCE S B AND BUL NON-GMO HEMP SEEDS One of the world’s most nutritious seeds! Packed with protein and omega-3 fatty acids, these seeds are great mix-ins for smoothies, cereal, or yogurt.

24 | Health Hotline ®

Terms and conditions apply. See page 2 for details.

Mediterranean Diet The An eating lifestyle that promotes health, longevity, and healthy aging By Lindsay Wilson

We’ve all heard of the Mediterranean Diet (MD). It is the most researched diet in the world and is a long-running favorite of healthcare practitioners and nutritionists. It comes out on top nearly every year as the best diet to eat for good health (it has been named the number one diet seven years in a row by US News & World Report) and there is no sign of its popularity waning. There’s good reason for this. All of that research has proven it’s golden for overall health and longevity, it’s easy to follow (it doesn’t focus on individual foods, but rather whole food groups), it is family friendly, and can be adapted to other types of diets, like vege tarian or Paleo. What is it? The MD is the traditional diet eaten in the countries that border the Mediterranean Sea—namely southern Italy, southern Spain, northern Africa, Turkey, Greece, and parts of the Middle East. Characteristics of the original MD include a high consumption of virgin olive oil; high intake of vegetables, fruits, and legumes; regular consumption of fatty fish, milk, cheese, yogurt, eggs, meat, and nuts; the use of spices and herbs; and small amounts of alcohol (typically a small glass of wine with a meal). Addi tionally, the diet promotes sharing meals with family and friends and slowing down to savor the tastes, aromas, and textures of food. And yes, it really is that good for you. A Diet You Can Live (A Long Time) With A large body of research shows that following a MD reduces the risk of many chronic diseases, including cardiovascular disease (CVD), certain types of cancers, diabetes, depression, Alzheimer’s disease, Parkinson’s disease, rheumatoid arthri tis, and asthma. Research also indicates that following a MD supports a healthy weight. Accordingly, the MD also seems to promote longevity and healthy aging. It is likely that the potential health benefits from the MD come from the synergistic effects of an increased intake of phy tonutrients, including flavonoids and other antioxidants, omega-3 fats, fiber, and vitamins and minerals. The many health benefits of a MD are related to its ability to reduce inflammation and oxidation in the body, both underlying causes of most modern-day diseases. The ATTICA study, a large, cross-sectional study involving 1,128 men and 1,154 women found that those most closely following a MD had lower levels of several markers of inflammation, including C-reactive protein (CRP), interleukin-6, tumor necrosis factor, fibrinogen, and homocysteine. Other studies have shown that extra-virgin and virgin ol ive oils, staples in the MD, contain phenolic compounds that suppress several pro-inflammatory genes and protect red blood cells from oxidation, which leads us to cardiovascular health…

Natural Grocers ® | 25

Cardiovascular Health In the past few decades, a number of epidemiological and clinical studies have evaluated the effects of a MD on total cardiovascular mortality, and all concluded that adherence to the traditional MD is associated with reduced cardiovascular risk. Until recently, though, the actual biological mechanisms were not fully understood. But modern science is beginning to shed some light on just how the MD supports cardiovascular health. One study of nearly 1,000 subjects who were at a high risk for CVD found that those adhering to a MD had reduced blood pressure, improved lipid profile, and improved insulin resistance, compared to those subjects following a low-fat diet. Additionally, the researchers found that virgin olive oil and nuts (both components of a MD) down-regulated several markers of inflammation, including CRP and interleukin-6 levels. It is well-documented that inflammation is an underly ing cause of CVD.

Another study found that polyphenols in virgin olive oil down-regulated the expression of atherosclerosis-related genes. The polyphenols also had a significant impact on the expression of genetic changes influencing coronary heart disease. This study, too, found that the consumption of virgin olive oil, in conjunction with a MD, positively impacted lipid and DNA oxidation, insulin resistance, and inflammation.

Brain Health Although the MD was first studied in relation to cardiovascular health, more researchers have begun investigating the effects the diet has on the rest of the body, including the brain. Recent research has correlated adherence to a MD with slower cognitive decline, a reduced risk of dementia, including Alzhei mer’s disease, and decreased mortality in Alzheimer’s patients. Researchers point to the MD’s ability to decrease inflammation and oxidation as potential mechanisms in protecting the brain. Using a point system to see how closely subjects adhered to the MD, with higher scores indicating eating patterns that closely followed the MD, one study found that those in the top one-third of the scores had 68 percent lower odds of having Alzheimer’s than those in the bottom one-third. Those in the middle one-third had 53 percent lower odds. A more recent study looking at dementia had similar results: those who had the highest adherence to the MD had a 72 percent lower risk for developing dementia.

Still other studies have associated the MD with a lower risk of depression. A study following 10,094 healthy men and women found that individuals who followed the diet most closely had greater than a 30 percent reduction in the risk of depression. Again, the researchers pointed to the MD’s ability to lower inflammation and oxidation, while improving blood vessel function as potential mechanisms for promoting normal brain function.

26 | Health Hotline ®

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