Health Hotline Magazine | July 2024

F EE

OFFERS VALID JUNE 28, 2024 TO JULY 27, 2024

JULY 2024 VOL. 84

52 % OFF UP TO SPLASH INTO SUMMER

FPO SAVINGS! 34 % OFF 52 % OFF 36 % OFF 37 % OFF JULY 11-13, 2024 • SEE PAGE 18!

42 % OFF

{N}POWER ® MEMBERS ONLY SPEND & WIN! JULY 1 - 31, 2024 Get an Automatic Entry to WIN * A Natural Grocers Branded Cooler Bag & Drinks! (When you spend $ 100 or more) *No purchase necessary. Terms and conditions apply. See page 18 for details. PLUS! One grand prize winner will win a trip to Niagara Falls! * $2,500 VALUE *No purchase necessary. Terms and conditions apply. See page 18 for details.

$ 50 VALUE! ONE WINNER PER STORE

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CONTENTS 3 NEW PRODUCT: NATURAL GROCERS ® BRAND MINI FRUIT POPS

RECIPE: RED, WHITE & BLUE PORK CHOPS 11

LETTE FROM

THE Iselys

16 SPLASH INTO SAVINGS 14

MOLECULAR HYDROGEN, THE FOUNTAIN OF YOUTH?

Ode to Summer In July...

Some days, we sleep in because school is out and summer nights are long. We eat our breakfast slowly on the back porch, enjoying the soft morning sunshine and savoring every bite. We take our coffee iced, and sometimes, we even make sun tea. In July… We relish cracking open a watermelon and realizing we picked the perfect one—its insides are firm and vibrant, melting in our mouths with the just-right level of juicy sweetness. And we remember that old saying about life and a bowl of cherries as we sample the dish of ruby fruit sitting on the kitchen counter, reminding us to delight in the small things. In July… We explore. We try new foods, see new sights, and have friendly conversations with strangers that remind us how much we humans all have in common. And once in a while, we wander deep into the mountains, the woods, or along unspoiled coastline. We listen to birds and bees, to aspen leaves and pine needles making breezy music, to rivers rippling and waves crashing… and we feel a deep reverence for this planet we call home. We feel a renewed sense of urgency about taking better care of her. We feel gratitude. In July… We realize that every day isn’t lazy mornings and long, fun-filled evenings. It’s not all a bowl of cherries. Still, as we pause at the end of a fine summer day, watching the dusk gently fade into dark, we think that a day well spent working on things that we believe in, loving the people we love, and enjoying the season’s bounty of familiar delights, well, that’s good enough. In fact, it’s pretty near perfect in a world filled with turmoil, but with so much wonder, too. We hope, neighbors, that you also find your own good enough version of life in July.

MAGNESIUM! A MASTER MINERAL FOR TOTAL BODY HEALTH 21

FOR THE LOVE OF ORGANICS: SUMMER SQUASH 26 NUTRITION BYTES 32 EARTH WATCH 36

NATURALGROCERS.COM @naturalgrocers @shopnaturalgrocers

IMPORTANT TERMS AND CONDITIONS FOR HEALTH HOTLINE ® OFFERS Unless otherwise noted, these offers are available only from 6/28/24 to 7/27/24 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

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2 | Health Hotline ®

OFFERS VALID JUNE 28 TO JULY 27, 2024

GROCERY

20 % OFF $ 3 39 EACH

24 % OFF

CHOCOLOVE ® Select Chocolate Bars 2.9 3.2 OZ. Premium Belgian-style chocolate bars, crafted with love in Boulder, Colorado. 2/ $ 5

DANDIES ® Vegan Marshmallows 10 OZ.

Perfect for campfire roasting, s’mores, hot cocoa, or snacking out of the bag.

ALWAYS AFFORDABLE SM $ 4.25

ALWAYS AFFORDABLE $ 3.29

$ 2 39 36 % OFF LOVE CORN ® Corn Snacks 4 OZ.

$ 2 69 22 % OFF

2/ $ 7 22 % OFF

VITA COCO ® Farmers Organic Coconut Water 16.9 OZ. Full of nutrients and electrolytes to power your hydration.

C2O ® Original Pure Coconut Water 33.8 OZ. Hydrate and refresh with 100% pure coconut water that is packed with electrolytes.

A deliciously crunchy corn snack that is made with wholesome ingredients.

ALWAYS AFFORDABLE $ 3.75

ALWAYS AFFORDABLE $ 3.49

ALWAYS AFFORDABLE $ 4.49

$ 3 79 21 % OFF

$ 5 85 21 % OFF

$ 3 99 28 % OFF

BARNANA ® Organic Plantain Chips 5 OZ. All of the crunchy snackability of normal chips with none of the downsides.

TEECCINO ® Select Herbal Teas 10 CT

SWEETLEAF ® Organic Stevia Packets 70 CT A perfect zero-calorie, zero-carb sweetener, for use in place of sugar.

Upgrade your tea brewing with these complex herbal blends.

ALWAYS AFFORDABLE $ 4.85

ALWAYS AFFORDABLE $ 5.59

ALWAYS AFFORDABLE $ 7.49

4 | Health Hotline ®

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GROCERY OFFERS VALID JUNE 28 TO JULY 27, 2024

19 % OFF

$ 3 29 17 % OFF

$ 5 29 23 % OFF

BOULDER CANYON ® Select Potato Chips 5.25 6.5 OZ. Get your snack on with these crisp and satisfying potato chips, made with better-for-you oils. EACH

WOODSTOCK ® Organic Pickles 24 OZ.

Made with fresh, crisp cucumbers pickled in a perfectly seasoned brine.

ALWAYS AFFORDABLE SM $ 3.99

ALWAYS AFFORDABLE $ 6.89

27 % OFF

$ 3 59 26 % OFF

$ 1 89

SIETE Potato Chips 5.5 OZ. Kettle-cooked chips with an old-school crunch and bold flavor. 2/ $ 6

ROAR ORGANIC ® Organic Complete Hydration Waters 18 OZ. Delicious low-sugar, low-calorie beverages formulated to support complete hydration.

FRONTERA FOODS ® Salsas 16 OZ. Made in small batches with the heat and flavor of authentic chiles.

ALWAYS AFFORDABLE $ 4.89

ALWAYS AFFORDABLE $ 4.15

ALWAYS AFFORDABLE $ 2.35

$ 23 99 18 % OFF

23 % OFF

20 % OFF

4505 MEATS Pork Rinds 2.25 2.5 OZ. Light and crispy keto-friendly snacks that are packed with protein. 2/ $ 7

AURA BORA™ Sparkling Waters 12 OZ. Refreshing waters made with herbs, fruits, flowers, and nothing else. 2/ $ 3

THE HONEST KITCHEN ® Grain-Free Chicken Recipe Clusters 5 LB Made with human-grade, minimally processed ingredients to provide your pet with the best nutrition.

ALWAYS AFFORDABLE $ 29.39

ALWAYS AFFORDABLE $ 4.39

ALWAYS AFFORDABLE $ 1.95

Natural Grocers ® | 5

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OFFERS VALID JUNE 28 TO JULY 27, 2024

GROCERY

21 % OFF

$ 4 99 23 % OFF EACH

$ 3 69 22 % OFF CHICAS ® Tortilla Chips 7.5 8 OZ.

DAVE’S KILLER BREAD ® Organic Snack Bars 7 OZ. Grab-and-go snack and protein bars packed with absolutely killer taste and nutrition.

Traditionally crafted tortilla chips, crisped to perfection in rice bran oil.

ALWAYS AFFORDABLE $ 6.49

ALWAYS AFFORDABLE $ 4.79

$ 14 49 30 % OFF

34 % OFF

$ 2 19

$ 1 89

COBRAM ESTATE California Select Olive Oil 25.4 OZ. Made with select Sacramento Valley grown olives to deliver a perfectly mild taste.

SAN PELLEGRINO Sparkling Mineral Water 25.3 OZ. Bring a unique sparkle to any tasteful moment with this crisp water from the Italian Alps.

ESSENTIA WATER ® Ionized Water 1.5 L Premium, alkaline bottled-water that is crisp and refreshing.

ALWAYS AFFORDABLE $ 20.75

ALWAYS AFFORDABLE SM $ 2.79

ALWAYS AFFORDABLE $ 2.89

$ 6 29 24 % OFF

$ 4 79 20 % OFF

20 % OFF

$ 3 19 LESSER EVIL ® Organic Popcorn 4.6 6.4 OZ.

GARDEN OF EATIN’ ® Tortilla Chips 16 OZ. Crunchy tortilla chips with an unforgettable flavor that are strong enough to conquer any dip.

HOPLARK Sparkling Hops Waters 6 PK A remarkably refreshing non-alcoholic twist on traditional teas.

Crunchy, airy popcorn made with a select few simple ingredients.

ALWAYS AFFORDABLE $ 5.99

ALWAYS AFFORDABLE $ 8.29

ALWAYS AFFORDABLE $ 3.99

6 | Health Hotline ®

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OFFERS VALID JUNE 28 TO JULY 27, 2024

GROCERY 31 % OFF 2/ $ 6 ANNIE’S™ Select Mac & Cheese Mixes 5.5 6 OZ. Easy, cheesy, and delicious. Annie’s mac & cheese mixes are free of artificial ingredients.

$ 12 19 21 % OFF

LA TOURANGELLE ® Avocado Oil 16.9 OZ.

A premium cooking oil, handcrafted from fresh avocados and boasting a rich but delicate flavor.

ALWAYS AFFORDABLE SM $ 15.49

ALWAYS AFFORDABLE $ 4.39

$ 3 99 20 % OFF EACH

27 % OFF

$ 5 99 22 % OFF

LATE JULY ® Boldly Flavored Tortilla Chips 7.8 OZ. Made with seasonings so deliciously bold that dipping is optional. 2/ $ 7

NATURAL GROCERS ® BRAND Select Organic Olives 6.3 7 OZ. These large, zesty olives are ripened to perfection and full of authentic Mediterranean flavor.

LAKEWOOD JUICES ® Select Organic Juices 32 OZ. Organic, fresh-pressed juices, never made from concentrate!

ALWAYS AFFORDABLE $ 4.99

ALWAYS AFFORDABLE $ 7.75

ALWAYS AFFORDABLE $ 4.85

10 % OFF

$ 2 25 21 % OFF

24 % OFF

$ 1 79

MARY’S GONE CRACKERS™ Organic Real Thin Crackers 5 OZ. Savory, toasted crackers made from whole, organic ingredients to deliver happy snacking. 2/ $ 7

ICELANDIC GLACIAL™ Spring Water 1 L

NATURAL GROCERS BRAND Organic Sparkling Teas 12 OZ. Lightly carbonated teas, with a splash of fruity and botanical flavors, in a variety of caffeine levels.

Crisp and refreshing, carbon-neutral certified water sourced from the legendary Ölfus Spring in Iceland.

ALWAYS AFFORDABLE $ 2.85

ALWAYS AFFORDABLE $ 4.65

ALWAYS AFFORDABLE $ 1.99

Natural Grocers ® | 7

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OFFERS VALID JUNE 28 TO JULY 27, 2024

GROCERY

22 % OFF

$ 5 45 18 % OFF

$ 2 79 EACH

Delicious artisan bread loaves packed with nutrition, that deliver a killer taste. DAVE’S KILLER BREAD ® Select Organic Bread Loaves 18 27 OZ. EACH

SANTA CRUZ ORGANIC ® Organic Limeade or Lemonades 32 OZ. A refreshingly tart and sweet treat that tastes like summertime.

ALWAYS AFFORDABLE SM $ 3.59

ALWAYS AFFORDABLE $ 6.65

$ 3 99 20 % OFF

$ 2 49 10 % OFF

12 % OFF

$ 1 75

NATURAL GROCERS BRAND Organic, Gluten-Free Cereals 10 14 OZ. Hearty breakfast essentials with all the taste you expect and none of the gluten.

NATURAL GROCERS ® BRAND Rocky Mountain Spring Water 25.3 OZ. Rocky Mountain spring water, bottled at the source through a gravity fed, zero-energy system.

NATURAL GROCERS BRAND Wild Sardines 4.375 OZ. Wild harvested in the North Pacific using methods that protect unintended species from harm.

ALWAYS AFFORDABLE $ 4.99

ALWAYS AFFORDABLE $ 2.79

ALWAYS AFFORDABLE $ 1.99

$ 4 99 11 % OFF

10 % OFF

$ 2 79 23 % OFF PANDA ® Licorice Pouches 7 OZ.

$ 1 79

NATURAL GROCERS BRAND Skinless & Boneless Wild Pink Salmon 6 OZ. A tasty and convenient source of always affordable protein that is good for the planet.

NATURAL GROCERS BRAND Organic Sparkling Probiotic Waters 12 OZ. Refreshing sparkling waters that are gently flavored and boosted with probiotics for gut health.

Natural licorice treats in resealable bags to lock in the soft and chewy deliciousness.

ALWAYS AFFORDABLE $ 5.65

ALWAYS AFFORDABLE $ 1.99

ALWAYS AFFORDABLE $ 3.65

8 | Health Hotline ®

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OFFERS VALID JUNE 28 TO JULY 27, 2024

GROCERY 23 % OFF 2/ $ 3 KIND ® Select Bars 1.4 OZ. Tasty bars made from real, simple ingredients bound together with honey and spices.

$ 2 69 20 % OFF

POP & BOTTLE Oat Milk Lattes 8 OZ.

Clean and energizing lattes that are fortified with antioxidants, collagen, and adaptogens.

ALWAYS AFFORDABLE SM $ 3.39

ALWAYS AFFORDABLE $ 1.95

19 % OFF

$ 7 29 23 % OFF

$ 6 99 22 % OFF

POPPI Prebiotic Sodas 12 OZ. Deliciously crisp low-sugar sodas, brimming with prebiotics to support digestive health. 2/ $ 4

PRIMAL KITCHEN ® Organic Unsweetened Ketchup 18.5 OZ. Skip the high-fructose corn syrup and savor the unsweetened iconic taste.

R.W. KNUDSEN ® Select Juices 32 OZ. Single fruit, unsweetened, 100% undiluted juices.

ALWAYS AFFORDABLE $ 2.49

ALWAYS AFFORDABLE $ 8.99

ALWAYS AFFORDABLE $ 9.49

$ 2 39 27 % OFF

23 % OFF

$ 3 29 29 % OFF

$ 3 19

SO DELICIOUS ® Organic Coconut Milk Beverages 32 OZ. Smooth, creamy, and delicious, these beverages are a perfect dairy replacement.

SPUDSY Sweet Potato Puffs 4 OZ.

TERRA ® Select Vegetable Chips 5 OZ. Delicious vegetable chips that range from mild to wild, perfect for when cravings strike!

These tasty puffs are made with a commitment to reduce food waste.

ALWAYS AFFORDABLE $ 3.29

ALWAYS AFFORDABLE $ 4.19

ALWAYS AFFORDABLE $ 4.65

Natural Grocers ® | 9

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OFFERS VALID JUNE 28 TO JULY 27, 2024

GROCERY

$ 6 49 18 % OFF VIRGIL’S ® Bottled Sodas 4 PK

$ 2 79 26 % OFF

$ 3 39 22 % OFF

UNIQUE SNACKS ® Original Pretzel Splits 11 OZ.

THE GOOD CRISP COMPANY™ Potato Crisps 5.6 OZ.

Made with clean and simple ingredients for a crunch you can feel good about.

A natural marvel of crispy bubbles and crunchy crevices to delight pretzel lovers.

Handcrafted traditional sodas made with a belief that great drinks don’t need fake ingredients.

ALWAYS AFFORDABLE $ 4.39

ALWAYS AFFORDABLE $ 7.95

ALWAYS AFFORDABLE SM $ 3.79

15 % OFF

28 % OFF

29 % OFF

$ 10 99

$ 1 99

$ 1 69

ZEVIA ® Stevia Sweetened Sodas 12 PK Delivering zero-sugar, zero-calorie beverages that support a better-for-you lifestyle.

WOODSTOCK ® Organic Banana Water 16.9 OZ.

YACHAK ORGANIC Organic Yerba Mate Energy Drinks / 16 OZ. 100% plant-based energy inspired by the power of the rainforest.

A hydrating alternative to sports drinks and coconut water with a great flavor from heirloom bananas.

ALWAYS AFFORDABLE $ 12.99

ALWAYS AFFORDABLE $ 2.79

ALWAYS AFFORDABLE $ 2.39

WE ARE PASSIONATE ABOUT YOUR HEALTH!

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21 % OFF

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$ 5 89 WATERLOO ® Sparkling Waters 12 PK

Crisp and refreshing beverages made with authentic flavors and lively carbonation.

ALWAYS AFFORDABLE $ 7.49

ALWAYS AFFORDABLE $ 21.39- $ 42.55

10 | Health Hotline ®

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IN THE fridge OFFERS VALID JUNE 28 TO JULY 27, 2024

28 % OFF

NEW!

$ 2 79 23 % OFF EACH

$ 4 99 16 % OFF

$ 2 49 EACH

HEALTH-ADE KOMBUCHA ® Organic Kombuchas 16 OZ.

NATURAL GROCERS ® BRAND Select Organic Parmesan Cheeses 8 OZ.

NATURAL GROCERS ® BRAND Select Organic Parmesan Cheeses 4 OZ.

ALWAYS AFFORDABLE SM $ 3.49

ALWAYS AFFORDABLE $ 3.65

ALWAYS AFFORDABLE $ 5.99

$ 4 89 18 % OFF

32 % OFF

$ 3 35 22 % OFF

$ 6 39 20 % OFF EACH

$ 3 35

EVOLUTION FRESH ® Cold-Pressed Juices 15.2 OZ. EACH

WILDBRINE ® Probiotic Fermented Kimchi or Sauerkrauts 18 OZ.

BITCHIN’ SAUCE™ Select Almond Dips or Sauces 8 OZ.

ALMOND BREEZE ® Select Almond Milks 64 OZ.

ALWAYS AFFORDABLE $ 7.99

ALWAYS AFFORDABLE $ 5.99

ALWAYS AFFORDABLE $ 4.95

ALWAYS AFFORDABLE $ 4.35

$ 9 29 7 % OFF PER LB

$ 5 59 18 % OFF

EACH $ 3 69 21 % OFF

EACH $ 2 99 22 % OFF

MARY’S Organic Boneless Skinless Chicken Breast PER LB.

PEDERSON’S NATURAL FARMS™ Old World Pork Kielbasa Sausage / 1 4 OZ.

POP & BOTTLE Organic Almond Milk Lattes 11 OZ.

REBBL ® Functional Beverages 12 OZ.

ALWAYS AFFORDABLE $ 3.85

ALWAYS AFFORDABLE $ 4.69

ALWAYS AFFORDABLE $ 9.99/LB.

ALWAYS AFFORDABLE $ 6.89

12 | Health Hotline ®

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OFFERS VALID JUNE 28 TO JULY 27, 2024

IN THE FREEZER

EACH $ 5 29 29 % OFF

22 % OFF

$ 4 19 UDI’S ® Gluten-Free Hamburger Buns 10.4 OZ.

COSMIC BLISS ® Organic Coconut Milk Ice Creams 14 OZ.

ALWAYS AFFORDABLE $ 5.39

ALWAYS AFFORDABLE $ 7.49

$ 4 29 14 % OFF

33 % OFF

$ 4 35 25 % OFF GOODPOP ® Select Frozen Dessert Pops 9.9 14 OZ.

$ 9 39 14 % OFF

$ 5 19 EACH

BEELERS Select All-Natural Breakfast Sausages 16 OZ.

CANYON BAKEHOUSE ® Select Gluten-Free Breads 18 OZ.

FORCE OF NATURE Grass-Fed Regenerative Ancestral Blend Ground Beef 16 OZ.

ALWAYS AFFORDABLE $ 4.99

ALWAYS AFFORDABLE $ 7.79

ALWAYS AFFORDABLE $ 5.85

ALWAYS AFFORDABLE $ 10.99

10 % OFF

12 % OFF

10 % OFF

$ 4 89 36 % OFF

$ 6 29 EACH

$ 5 69

$ 4 49 EACH

NATURAL GROCERS ® BRAND Organic Frozen Pizzas 12.2 13.4 OZ.

NATURAL GROCERS ® BRAND Gluten-Free Pizza Dough 16 OZ.

OUTER AISLE ® Cauliflower Sandwich Thins 6.75 OZ.

NATURAL GROCERS ® BRAND Select Organic Frozen Fruits 16 OZ.

ALWAYS AFFORDABLE $ 6.99

ALWAYS AFFORDABLE $ 6.49

ALWAYS AFFORDABLE $ 7.69

ALWAYS AFFORDABLE $ 4.99

Natural Grocers ® | 13

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MOLECULAR HYDROGEN THE FOUNTAIN OF YOUTH? By Lindsay Wilson

A gas in its free form, molecular hydrogen (we’ll call it hydrogen for simplicity) was discovered to have significant antioxidant properties in 2007. Since then, a growing body of scientific research is showing that it has beneficial effects on pretty much the entire human body, including the reproductive, urinary, respiratory, digestive, cardiovascular, and central nervous systems, as well as skin health and metabolic health. In addition to being a powerful antioxidant, it is also anti-inflammatory, anti-apoptotic (prevents cell death), and positively influences gene expression. It has been studied in the treatment of a diverse range of human disease, from neurological diseases like Alzheimer’s and Parkinson’s, to cancer and osteoporosis. It also promotes healthy aging. Before we dive into the science to see exactly why this super nutrient is so unique, let’s take a look at some of its researched benefits. Protection from head to toe, hydrogen is the way to go With its multiple modes of action, as well as its ability to penetrate cell nuclei and the blood-brain barrier, hydrogen is proving to be invaluable to human health. Since its antioxidant properties were discovered in 2007, there have been at least 1,000 studies published on hydrogen and various diseases, with very promising results. Some of the potential benefits of hydrogen being explored in both animal and human studies include: • Neuroprotective, including protecting the brain from damage after traumatic brain injury or stroke, and protection from cognitive impairment as well as neurodegenerative diseases like Alzheimer’s and Parkinson’s. • Improving markers of metabolic syndrome, including body weight, glucose, insulin, and triglyceride levels. • Supporting cardiovascular health. • Preserving kidney function. • Protecting against non-alcoholic fatty liver disease. • Improving athletic performance by improving measures such as time to exhaustion, perceived exertion, and delayed onset muscle soreness. • For skin conditions such as atopic dermatitis and psoriasis and for preventing UV-induced skin damage. Molecular hydrogen is a supplement like no other. The lightest of all elements and the simplest of all molecules—hydrogen is made of just two protons and two electrons—its effect on human health is extraordinary. It’s likely a supplement you’ve never heard of, but I guarantee once you learn about this super nutrient, you’ll want to include it in your routine.

14 | Health Hotline ®

WHAT EVEN IS AN ANTI OXI DANT? Excessive oxidative stress is an underlying cause of nearly all degenerative diseases. It happens when there is an imbalance between the production and accumulation of reactive oxygen species (ROS) in cells and tissues, and the body’s inability to clear them out. ROS, also called free radicals, are generated via regular biological processes, like cellular energy production in the mitochondria, but can also be generated from exposure to things like UV light, pollution, stress, and inflammation. Excessive amounts of ROS damage lipids, cells, and tissues throughout the body (this is oxidative stress) and can eventually lead to cell death. This is where antioxidants come in. Antioxidants, both those made internally and those that we get from food or supplements, neutralize these ROS, preventing damage to cells and tissue. Our bodies have an endogenous antioxidant system in place that combats a lot of the free radicals produced within our bodies, but when that system becomes overloaded with too many ROS, that’s where external antioxidants, like hydrogen, can pick up the slack.

With its numerous potential benefits on human health, it’s no surprise hydrogen is also being investigated as an anti-aging agent. One recent randomized controlled pilot study, including 40 men and women aged 70 and older, explored the effects of drinking hydrogen-rich water for six months. After six months, the researchers found that the group drinking the hydrogen-rich water had a significant increase (about 4%) in telomere length. Telomeres are the caps on the ends of our chromosomes that help stabilize and protect DNA; they shorten throughout our lifetime, and shortened telomeres are one of the hallmarks of aging. They also found that the hydrogen-rich water improved methylation (a biochemical process that impacts the regulation of biological processes throughout the body), lower body strength, general pain, brain metabolism, and sleep quality. Hydrogen is unique in the world of antioxidants While most antioxidants work indiscriminately, and may react with reactive oxygen species (ROS) that have normal physiological functions, hydrogen selectively targets and neutralizes specific ROS, including hydroxyl radicals (OH) and peroxynitrite (ONOO), two “very strong oxidants,” making it unique among antioxidants. Because it is so small, it can also penetrate cell membranes to reach the very nucleus of a cell, which most antioxidants cannot do, and it also easily penetrates the blood-brain barrier, where it can provide antioxidant protection to brain cells. Administration of hydrogen has been shown to reduce a number of markers of oxidative stress in numerous disease models. In addition to its potent antioxidant effects, hydrogen also acts as an anti-inflammatory agent, and has been found to reduce pain and inflammation in a number of inflammatory diseases, from rheumatoid arthritis to irritable bowel disease. So maybe you’re ready to give hydrogen a try, but… how do you take a gas? The most convenient way to ingest hydrogen is via hydrogen-rich water, which you can safely and easily make with hydrogen tablets that dissolve in water. Hydrogen tablets have elemental magnesium added, which splits the hydrogen molecule off of the water molecule. For most purposes, research has found hydrogen-rich water to be as good, and sometimes even more effective, as inhalation of the gas. It shows no cytotoxicity (toxicity to cells) even at high concentrations. While it may not exactly be the fountain of youth, hydrogen is proving to be one of the most important—and safe—antioxidants available to us, truly affecting whole-body health. No matter what health issue you may be looking to improve, prevent, or support, hydrogen is it. After reading all of the research, this writer is ready to try it! Are you?

For references, please visit: naturalgrocers.com/issue-84

Natural Grocers ® | 15

*

37 % OFF

52

42 % OFF

%

SALE!

OFF

$ 1 79

$ 4 99

$ 4 39

$ 2 79

NATURAL GROCERS BRAND ® Organic Whole Almonds 10 OZ.

LOVE CORN ® Corn Snacks 4 OZ.

OUTER AISLE ® Cauliflower Sandwich Thins 6.75 OZ. ALWAYS AFFORDABLE $7.69

C2O ® Original Pure Coconut Water 33.8 OZ. ALWAYS AFFORDABLE $4.49

ALWAYS AFFORDABLE SM $3.75

ALWAYS AFFORDABLE $5.99

37 % OFF

34 % OFF

36 % OFF

$ 3 49

$ 4 79

$ 2 29

COSMIC BLISS ® Organic Coconut Milk Ice Creams 14 OZ. ALWAYS AFFORDABLE $7.49 EACH

TEECCINO ® Select Herbal Teas 10 CT

VITA COCO ® Farmers Organic Coconut Water 16.9 OZ. ALWAYS AFFORDABLE $3.49

ALWAYS AFFORDABLE $5.59

34 % OFF

30 % OFF

30 % OFF

$ 3 19

$ 1 79

ROWDY MERMAID Good Mood Sodas 12 OZ. ALWAYS AFFORDABLE $2.59 EACH

BARNANA ® Organic Plantain Chips 5 OZ. ALWAYS AFFORDABLE $4.85

ALBA BOTANICA ® Suncare Products

ALWAYS AFFORDABLE $3.49 $18.99

*Offers are redeemable only for in-store customer purchases at participating stores. Any stated discounts are on regu ar prices and cannot be combined with other offers. 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.

16 | Health Hotline ®

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*

29 % OFF

$ 14 95-$ 29 75 30 % OFF VITAL PLANET™ All Pet Supplements

30 % OFF

$ 2 55

$ 5 29

HEALTH-ADE KOMBUCHA ® Organic Kombuchas 16 OZ. ALWAYS AFFORDABLE $3.65 EACH

SWEETLEAF ® Organic Stevia Packets 70 CT ALWAYS AFFORDABLE $7.49

ALWAYS AFFORDABLE SM $21.39 $42.55

28 % OFF

$ 12 79 28 % OFF COUNTRY LIFE ® Papaya Digest Support non-GMO 500 WAFER ALWAYS AFFORDABLE $17.89

$ 1 69 ROAR ORGANIC ® Organic Complete Hydration Waters | 18 OZ. ALWAYS AFFORDABLE $2.35

28 % OFF

24 % OFF

26 % OFF

$ 8 49 BOIRON ® Acidil® 60 TAB

2/ $ 6 BOULDER CANYON ® Select Potato Chips 5.25-6.5 OZ. ALWAYS AFFORDABLE $3.99

2/ $ 4 SAN PELLEGRINO Sparkling Mineral Water 25.3 OZ. ALWAYS AFFORDABLE $2.79

ALWAYS AFFORDABLE $11.49

*Offers are redeemable only for in-store customer purchases at participating stores. Any stated discounts are on regu ar prices and cannot be combined with other offers. 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.

Natural Grocers ® | 17

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From July 1 - 31, spend $100 or more and get an automatic entry to win a Natural Grocers ® branded cooler bag and drinks! PLUS!

One grand prize winner will win a trip to Niagara Falls! * $2,500 VALUE

$ 50 VALUE! ONE WINNER PER STORE

*NO PURCHASE NECESSARY. A PURCHASE WILL NOT INCREASE YOUR CHANCES OF WINNING. Open only to legal residents, 18 years or older, of the following states: AZ, AR, CO, ID, IA, KS, LA, MN, MO, MT, NE, NV, NM, ND, OK, OR, SD, TX, UT, WA and WY. Must be an {N}power member to enter. Void where prohibited by aw. Sweepstakes starts on 7/1/2024 and ends on 7/31/2024. Winner will receive a $50 gift card, equal to approximately the value of one cooler bag and drinks. Grand prize winner will receive a trip to Niagara Falls or $2,500 in cash, at sponsor’s sole discretion. For Official Rules and complete details, including free alternative mode of entry, visit: www.naturalgrocers.com/sweepstakes. Sponsor: Vitamin Cottage Natural Food Markets, Inc. 18 | Health Hotline ® Terms and conditions apply. See page 2 for details.

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OFFERS VALID JUNE 28 TO JULY 27, 2024 A Master Mineral For Total Body Health MAGNESIUM! By Liz Mueller W ith so many health issues on the rise, it can be hard to know where to turn, what to take, and when to take x, y, and z. But one supplement, magnesium, can be the answer for many. Stressed and overwhelmed? There’s a magnesium for that. Can’t turn o the running narrative at night? Magnesium to the rescue. Grasping for a good night’s sleep? Want to bolster bone health as you age? You guessed it—there’s a magnesium for those health hurdles, too. From soothing muscles to supporting cognition and cardiovascular function, this family-friendly mineral fills in what’s been missing.

A Master Mineral Magnesium is the fourth most abundant mineral in the body and a cofactor involved in more than 300 enzymatic biochem ical reactions in the body, including protein synthesis, glutathione (the body’s master antioxidant) synthesis, energy produc tion, muscle and nerve function, and blood glucose control. Magnesium also plays a pivotal role in vitamin D utilization. Without magnesium, our bodies cannot properly utilize vitamin D. As noted by professor of pathology at Lake Erie College of Osteopathic Medicine in Pennsylvania, “Peo

ple are taking vitamin D supplements but don’t realize how it gets metabolized. Without magne sium, vitamin D is not useful. By consuming an optimal amount of magnesium, one may be able to lower the risks of vitamin D deficiency.” The American Osteopathic Association goes a step further, describing the health dangers of taking vitamin D without magnesium. “Consumption of vitamin D supplements can increase a person’s calcium and phosphate levels even if they remain vitamin D defi cient. People may suffer from vascular calcification if their magnesium levels aren’t high enough to prevent the complication.” Let’s take a look at some of magnesium’s proven health benefits. Elevate Bone Health The human body contains approximately 25 g of magnesium, with 50 to 60 percent

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present in the bones. Because magnesium is so critical for functions throughout the body, when the body’s stores are low, it is liberated from bone, which leads to weaker bones. Studies show that bone density improves when magnesium is introduced back into the diet via supplementation. According to one 12-month double-blind, placebo-controlled study in children and adolescents with low magnesium intake, supplementation with 300 mg of magnesium oxide led to a measurable increase of bone mineral content. In a separate study of post-menopausal women with osteoporosis, 250–750 mg per day of magnesium hydroxide supplementation for two years significantly improved bone density. While it’s true that calcium is necessary for bone health, consuming a lot of calcium without magnesium can actually weaken bones. One study including 1,499 adults aged 45–75 years examined the associations between Ca:Mg intake, specifically, bone mineral density (BMD) and osteoporosis. They found that “when calcium intake is below 2.2 times that of magnesium or exceeds 3.2 times that of magnesium, it appears to be associated with poorer bone outcomes.” Look for a combination Ca:Mg supplement to ensure you’re getting the right ratios to support optimal bone health.

Natural Grocers ® | 21

Maximize Muscle Recovery Magnesium is a must-have for muscles. According to a 2022 double-blind study, 350 mg of magnesium supplementation in college-aged men and women at 24, 36, and 48 hours after ec centric bench press sessions significantly reduced muscle soreness, rating of perceived exertion, acute rating of perceived exertion, and improved perceived recovery compared to a placebo. Magnesium is also necessary for healthy muscle contraction and nerve impulse transmis sion. In other words, your muscles need magnesium to contract and relax. The more active you are, the more you need it to support healthy muscle function. Relax + Unwind the Mind Another way magnesium shines is in its ability to help the mind unwind. It is vital for GABA (gamma-aminobutyric acid) function, a neurotransmitter with calming effects on the brain. Hormones, like serotonin, regulated by magnesium are crucial for calming the brain and promoting relaxation within the nervous system, leading to a healthy mood. Supplementation

with magnesium has even been shown to combat anxiety and depression in those with low levels. In a double-blind, place bo-controlled study, 500 mg of magnesium oxide was shown to decrease depression scores in depressed patients with low magnesium levels. Two additional reviews and meta-analyses also suggest an inverse relationship between magnesium levels and the risk of depression. In other words, the less magnesium present, the greater the risk for depression. One study, including more than 8,800 people, found that among adults aged 65 and under, those with the lowest intake of magnesium had a 22 percent greater risk of depression. In another review, researchers summarized, “Mood stabilizing effects of Mg supplementation have also been reported in the improvement of clinical signs of mania, rapid cycling bipolar disorder, and alleviation of … symptoms associ ated with chronic fatigue syndrome.”

Some studies have also found magnesium to be as effective as antidepressant drugs, even showing rapid recovery (less than 7 days) from major depression using 125–300 mg of mag nesium glycinate and taurinate with each meal and at bedtime. Researchers also noted some additional brain benefits from magnesium treatment, as in the case of traumatic brain injury, headache, suicidal ideation, anxiety, irritability, insomnia, postpartum depression, drug, alcohol and tobacco abuse, short-term memory loss, and even IQ loss. High magnesium levels in the brain have also been linked with superior cognitive function; however, most magnesium supplements are inefficient in increasing brain levels because they do not penetrate the blood-brain barrier (BBB). The exception is magnesium threonate (also called “Magtein ® ”). Researchers at the Massachusetts Institute of Technology have shown that magne sium threonate effectively elevates magnesium levels within the central nervous system, including the brain. They also discovered that magnesium threonate improves cognitive function significantly better than other forms of magnesium.

With Magnesium, It’s A Literal Slumber Party Falling and staying asleep a nightly struggle? Magnesium may be the key. In an analysis of three randomized controlled trials of 151 adults with insomnia symptoms, results showed that magnesium supplementation reduced the time it took to fall asleep and increased total sleep time. Doses ranged from 320 to 729 mg of either magnesium oxide or magnesium citrate, taken two to three times daily. In a double-blind, randomized clinical study of elderly subjects with insomnia, just 500 mg of magnesium daily for eight weeks improved measures of insomnia, such as sleep time and sleep onset latency, and early morning awakening. On the whole, magnesium may help by interacting with certain neurotransmitters, decreasing cortisol levels, and even increasing melatonin. Similar to melatonin, magnesium is also involved in regulating circadian rhythms.

22 | Health Hotline ®

Magnesium’s Heart-to-Heart If you’re looking for ways to have a big impact on heart health, look no further than the power of magnesium. Did you know that nearly half of Americans age 20 years and up have high blood pressure (BP), also known as hypertension? While many turn to conventional treatments, natural treatments are in demand as a means to avoid unwanted side effects. In one meta-analysis of 34 randomized double-blind, placebo-controlled trials, researchers examined the effects of magnesium supplementation on blood pressure, with promising results. Magnesium, taken at an average dose of 368 mg per day for an average duration of three months, significantly reduced systolic BP by 2.00 mm/Hg and diastolic BP by 1.78 mm/Hg compared to a placebo. The study also noted that 300 mg per day of magnesium for one month is sufficient to elevate serum magnesium levels and reduce BP and “indicate a causal effect of Mg supplementation on lowering BPs in adults.”

Increasing magnesium levels also mitigates the risk of stroke, heart failure, diabetes, and all-cause mortality. In a dose-response, meta-analysis of 40 studies including more than one million participants, increasing dietary magnesium intake (per 100 mg/day increment) was associated with a 22 percent reduction in the risk of heart failure and a 7 percent reduction in the risk of stroke. Magnesium is also important for supporting a healthy heartbeat. Low magnesium levels can cause calcium to overstimulate (contract) your heart muscle cells. This can result in a rapid and/or irregular heartbeat, such as an arrhythmia, and even sudden death. Research indicates that these can prevented by magnesium administration. Missing In Action Are you one of the five out of 10 Americans who aren’t getting enough magnesium? It’s estimated that around half (48%) of the US population consumes less than the recommended

amount of magnesium from food, and some age groups consume substantially less. The US Department of Agriculture states that the average magnesium intake in women and men is just 228 mg/day and 323 mg/day, respectively. The recommended daily allowance (RDA) for magnesium is between 300 and 420 mg/day for most people to prevent magnesium deficiency, but according to research, even this recommended amount is unlikely to provide optimal health and longevity benefits. Even with a diet full of magnesium-rich foods, such as pumpkin seeds, chia seeds, almonds, cashews, spinach, black beans, brown rice, and salmon, there’s still a good chance you’re not getting enough. Decreases in magnesium levels in food crops

and the prevalence of refined and processed foods that are devoid of magnesium may be to blame. An excess of heavy metals due to soil contamination and a lack of minerals due to soil erosion may be predisposing us toward micronutrient deficits. With deficiencies on the rise, a magnesium supplement is a magnificent way to support full-body health, in a very fundamental way.

For references, visit: naturalgrocers.com/issue-84 In another study, including 116 children (94 boys and 20 girls) age 9–12 years with ADHD, magnesium deficiency was found in 95 percent of those with ADHD. In addition to these brain benefits, kids and teens will reap the other health benefits of magnesium, like sleep and bone health, too! Parents, look for easy-to-take, chewable forms for your kids. Natural Grocers ® | 23 Kids and Adolescents Need Magnesium, Too! Another exciting way magnesium is proving to be a master mineral is in children with ADHD. In a randomized, double-blind, and placebo-controlled clinical trial of 66 children with ADHD, participants were randomly allocated to receive vitamin D (50,000 IU/week) and magnesium (6 mg per kg of body weight daily) supplements or placebos for eight weeks. Results re vealed that the children receiving vitamin D plus magnesium showed a significant reduction in emotional problems, conduct problems, peer problems, and total difficulties compared with children treated with the placebo.

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Terms and conditions apply. See page 2 for details.

FO THE LOVE OF O GANICS: YOUR O GANIC PRODUCE HEADQUA TE S ®

Summer is Sweeter Without Pesticides Summer squash is an umbrella category of gourds that, you guessed it, are harvested in the summertime. They include zucchini, pattypan, and yellow squash, among other tender-fleshed varieties. In all their variations, conventionally grown summer squash are subjected to more than 40 di erent pesticides. The dietary risk for pesticide exposure is 25.8 times higher on conventionally produced summer squashes compared to organically grown ones! The notorious neonicotinoid imidacloprid is the pesticide residue most commonly found on conventional summer squashes. Neonicotinoids belong to a class of insecticides that target insects’ central nervous system and are well-studied for the dangers they pose to bees and other pollinators. We love a summer squash, but we’ll definitely be choosing organic! GMO is a No-Go In the mid-1990s summer squash were one of the first crops to be genetically modified for mass consumption. The risks of GMOs are not contained to just the summer squash crops grown with modified seeds. As Melissa Waddell of the Non-GMO Project writes, “Squash is a promiscuous crop with wild, weedy relatives. Genetically modified disease resistance could turn those weedy relatives into unstoppable superweeds if they were contaminated with engineered DNA.” Another concern that comes with genetic modification is possible virus mutations and new viruses that evolve out of cross-breeding between GMO and non-GMO squashes. The risk for this type of cross-contamination is high given that summer squash relies on pollinators. Though the gene flow for summer squash is an estimated 437 yards, their pollinating bees increase that distance to 1,094 yards, putting a larger area at potential risk of contamination. Organic standards require that crops be non-GMO, and we say that’s the only way to go. A Bee of Its Very Own Squashes have a very special relationship with bees. There is actually a category of bees referred to as ‘squash bees’ who are the primary pollinators of the veggies we know and love. Squash bees are small and build their nests in the ground. As ground nesters, the condition of the soil is tremendously important to the bees’ wellbeing, and pesticides pose a deadly risk. When crops and soils are treated with neonicotinoids like imidacloprid, entire populations of bees may be wiped out, or driven away. One of the benefits of summer squash is that they make a great cover crop with a short life cycle for crop rotation—two techniques used in organic farming practices to build healthy soil and deter unwanted pests and diseases. Organic farming of summer squash not only keeps pesticides and GMOs out of our bodies, but also plays an important role in building healthy soil and helping bees thrive. So, fire up the grill for those sweet, organic summer squashes! Ah, summertime. The sun is shining, and the barbeque is ablaze with meals to be shared with friends and loved ones. It just doesn’t get better than a rainbow of veggies, meats, and sweet tangy sauce, kabobbed and grilled to perfection. The perfect BBQ companion filled with vitamins A, C, potassium, and fiber? Summer squash! These primetime summer veggies embody all the joys and warmth of summer. Just be sure to make it organic to keep pesticides and GMOs out of your backyard feasts! Summer Squash By Morgaine Lee

For references, please visit: naturalgrocers.com/issue-84

26 | Health Hotline ®

Summer Squash Sauté We’re entering peak summer squash season! Make use of all of that squash in this super easy, super tasty Summer Squash Sauté. Two types of summer squash—yellow crookneck and zucchini—are combined with cherry tomatoes, garlic, and Parmesan cheese to make a perfect side dish for any summer meal.

Serves: 4 Prep time: 6 minutes | Cook time: 7 minutes Total time: 13 minutes

Ingredients • 1 ½ tablespoons Natural Grocers Brand ® Organic Extra Virgin Olive Oil • 1 medium organic yellow squash (~ ½ pound), chopped • 1 medium organic zucchini (~ ½ pound), chopped • 2 organic garlic cloves, chopped

• 1 cup organic grape or cherry tomatoes, each sliced in half • 1 teaspoon Natural Grocers Brand Bulk Organic Oregano • Natural Grocers Brand Bulk Real Salt and Organic Ground Black Pepper, to taste • 3 tablespoons Natural Grocers Brand Organic Grated Parmesan Cheese • Natural Grocers Brand Organic Balsamic Vinegar, optional for serving • Fresh organic oregano, finely chopped, optional for serving Instructions 1. Add the olive oil to a large skillet over medium-high heat. Once hot, add the yellow squash and zucchini and cook for 3-5 minutes, stirring occasionally. 2. Add the garlic and the tomatoes and cook for 2-3 minutes more, gently stirring, or until the vegetables are crisp-tender (or cooked to your preference) and the tomatoes have softened just a bit. 3. Add the oregano and season with salt and pepper. Gently stir to combine and sprinkle with Parmesan cheese. If you like, drizzle with 1-2 tablespoons of balsamic vinegar and sprinkle with fresh oregano just before serving. Serve immediately.

Natural Grocers ® | 27

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Terms and conditions apply. See page 2 for details. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

28 | Health Hotline ®