Health Hotline Magazine | March 2023
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
F EE
OFFERS VALID MARCH 1 TO MARCH 25, 2023
MARCH 2023 VOL. 68
DAYLIGHT SAVING
YOU JUST LOST AN HOUR! Beat the Time Change Blues with Some Great Deals on Your Favorite Products!
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DON’T MISS CHOCTOPIA 25%OFF CHOCOLATE BARS MARCH 25–26 ONLY SEE PAGE 13
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ENTER TO WIN F EE COFFEE FOR ONE YEAR!
VALUE! $ 110
OVER $ 749
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SEE PAGE 12
IN SAVINGS INSIDE!
LETTE Iselys F OM THE
CONTENTS DAYLIGHT SAVING BUSTERS 10 12 ENTER TO WIN FREE COFFEE FOR YEAR 15 RECIPE EASY SUPER-GREENS SOUP
THINK WISELY WOMEN-OWNED BUSINESSES 16 20 NUTRITION EDUCATION LET'S TALK ABOUT COLON HEALTH
Happy March, everyone!
As the days get longer and the da odils start showing their bright blooms, we can imagine Spring herself whispering, "cheer up, I'm almost here!" And it's just such joyous optimismwe hope to infuse into our celebration of another March feature—Women's HistoryMonth! Because it's the kind of feeling our own history-making woman, our co-founder Margaret Isely, brought to every room. Margaret was a woman who opened her arms and embraced life. Not with a blindness to its hardships and injustices, but rather because she had so much love inside her, it was too big to keep to herself. So, she opened her arms and let its healing power out. She believed people mattered; who you are, what you do, how you think—it mattered to her. And she lived what she believed: that everyone she met was worthy of love and belonging. Her joyous optimism wasn't a fairytale sentiment floating above the world's struggles, but rather a deeply rooted connection to what it means to be human. And how a fierce belief in the good that is possible may be the only way to make it happen at all. Margaret, in the words of those who knew her best, "lived the life that made a di erence." It's a di erence that can be seen throughout the way we operate Natural Grocers today. And when we're celebrating Women's History Month, we can't do so without a tribute to how she shaped us as a family and as your neighborhood healthy grocery store. So, to all the women whose fierceness, grit, optimism, and love shapes our stories, improves our communities, and in ways both seen and unseen, changes history… Thank You. Women’s History Month is about many things that loom larger than our daily existence, but it’s how you live a life that make a di erence every day that leaves the biggest impression on our hearts. And now, neighbors, we hope you enjoy your journey through the pages of this magazine. It’s packed with great deals, informative and fun reading about nutrition and health, and some special highlights of brands where women take the lead. We’re guessing Margaret would recommend taking it outside to read if you can, so you can breathe in the crisp air and hear the gentle whisper of Spring.
ALLEVIATE SEASONAL ALLERGY SYMPTOMS NATURALLY 32 NUTRITION EDUCATION 51 RECIPE LOADED IRISH POTATOES
NATURALGROCERS.COM @naturalgrocers @shopnaturalgrocers
IMPORTANT TERMS AND CONDITIONS FOR HEALTH HOTLINE ® OFFERS Unless otherwise noted, these offers are available only from 03/01/23 to 03/25/23 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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F OM THE FAMILY B AND YOU T UST Delicious White Tuna • 100% Pole & Line Caught • Globally Sourced Natural Grocers ® | 3
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4 | Health Hotline ®
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CELESTIAL SEASONINGS ® Select Teas 12 20 CT An invitation to taste a world of flavor in every box. From relaxing herbals to energizing black teas.
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ALWAYS AFFORDABLE SM $ 4.49
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WILD PLANET FOODS ® Wild Skipjack Tuna 5 OZ. Sustainably caught skipjack tuna. Cooked directly in the can to maintain nutrition and texture.
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VITA COCO ® Select Coconut Waters 1 L Full of nutrients and electrolytes to power your hydration.
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Natural Grocers ® | 5
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WATERLOO SPARKLING WATER ® Sparkling Waters 12 PK Crisp and refreshing beverages made with authentic flavors and lively carbonation. $ 5 49 EACH
$ 2 89
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AMY’S KITCHEN ® Soups 13.8 14.7 OZ.
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Hearty plant-based soups boasting traditional comfort in every spoonful.
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ALWAYS AFFORDABLE $ 4.85
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ALWAYS AFFORDABLE $ 5.99
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OFFERS VALID MARCH 1 TO MARCH 25, 2023
GROCERY
23 % OFF
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JUSTIN’S ® Almond Butter Squeeze Packs 1.15 OZ. A smooth and naturally delicious snack to power your lifestyle. 10/ $ 10
IMAGINE ® Select Organic Broths 32 OZ. Packed with powerful nutrition as well as plenty of plant fiber.
ALWAYS AFFORDABLE SM $ 4.85
ALWAYS AFFORDABLE $ 1.35
21 % OFF
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SPECTRUM CULINARY Organic Extra Virgin Olive Oil 25.4 OZ. $ 12 99 Boasting a fruity aroma and rich nutty flavor this olive oil is a perfect kitchen staple.
$ 1 89 EACH
$ 1 69
LOTUS FOODS ® Rice Ramen 2.8 OZ.
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Traditional Japanese-style rice noodles paired with tasty and nourishing broths.
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MONTE BENE ® Pasta Sauces 24 OZ. Homemade style sauces packed with authentic tradition in every bite.
NAPA VALLEY NATURALS Organic Red Wine Vinegar 12.7 OZ. With a ruby hue and bold flavor, this vinegar adds a tart and fruity bite.
HIGH BREW COFFEE Cold-Brew Coffee Beverages 8 OZ. Convenient, great co ee to help you navigate anything during your day.
ALWAYS AFFORDABLE $ 6.19
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Natural Grocers ® | 7
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10 % OFF
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$ 8 99
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C2O ® Coconut Waters 8 PK Hydrate and refresh with 100% pure coconut water that is packed with electrolytes.
ONCE AGAIN NUT BUTTER ® Organic Original Sesame Tahini 16 OZ. Deliciously creamy tahini made with lightly roasted sesame seeds in a peanut-free facility.
ALWAYS AFFORDABLE SM $ 9.99
ALWAYS AFFORDABLE $ 10.49
11 % OFF
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$ 1 99 EACH
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$ 4 49
NATURAL GROCERS ® BRAND Organic Coconut Milks 13.5 OZ. Rich clean taste with full-bodied texture from Thai coconuts selected for their vibrant flavor.
NATURAL GROCERS BRAND Organic Coconut Aminos 8.5 OZ. A perfect, slightly sweet, slightly salty soy-sauce replacement that is vegan and gluten free.
NATURAL GROCERS BRAND Gluten Free Brownie Mix 17 OZ. Gluten-free magic, made with cassava and coconut flours and sure to delight!
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$ 14 99 6 % OFF
NATURAL GROCERS BRAND Organic Coffee 10 OZ. $ 6 99 EACH 12 % OFF
20 % OFF
$ 8 79
NATURAL GROCERS BRAND Organic Extra Virgin Coconut Oil 32 OZ. This quality oil is simply expeller-pressed from Certified Organic Sri Lankan coconuts.
NUTTZO ® Organic Power Fuel Nut Butters 12 OZ. These delicious blends of nuts and seeds pack a paleo-friendly protein punch!
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SEGGIANO Organic Pasta Sauces 24 OZ.
ALWAYS AFFORDABLE $ 9.49 R.W. KNUDSEN ® Select Just Juices 32 OZ. Single fruit, unsweetened 100% undiluted juices.
These premium pasta sauces are perfect for your next Italian adventure in home cooking.
ALWAYS AFFORDABLE SM $ 9.35
23 % OFF
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TATE’S BAKE SHOP Cookies 7 OZ. $ 4 99 Buttery, crispy cookies with that irresistible homemade quality in every bite.
$ 3 39
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SIETE Grain Free Mexican Cookies 4.5 OZ. Perfectly crafted to boast a traditional taste without the grains.
PETER RABBIT ORGANICS™ Organic Fruit & Vegetable Puree Pouches 4.4 OZ. Made with organic fruits and vegetables, these pouches are perfect for kids on the go!
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WHITE LEAF PROVISIONS Organic Baby Food Pouches 3.17 3.2 OZ. Tasty, nutrient rich baby food pouches, with ingredients farmed from healthy soil.
ZACK’S MIGHTY ® Organic Tortilla Chips 9 OZ. Traditionally made tortilla chips crafted from heirloom flint corn.
MAYA KAIMAL ® Organic Everyday Dal Pouches 10 OZ. Lentil dishes packed with plant-based protein.
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ALWAYS AFFORDABLE $ 4.65
ALWAYS AFFORDABLE $ 4.49
Natural Grocers ® | 9 Natural Grocers ® | 9
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March 12 – 19 MARCH 11-14
RIOT ENERGY Organic Energy Drinks 16 OZ. ALWAYS AFFORDABLE $ 2.79 2/$3 46 % OFF
50 % OFF
55 % OFF
41 % OFF
WILD PLANET FOODS ® Wild Skipjack Tuna 5 OZ. $ 1 85 EACH ALWAYS AFFORDABLE $ 3.75
SOLGAR ® Liquid Melatonin 10 mg 2 OZ. $ 7 49 ALWAYS AFFORDABLE SM $ 16.99
HIMALAYA HERBAL Ashwagandha 60 CAP $ 13 49 ALWAYS AFFORDABLE $ 22.99
$ 3 49 TRADITIONAL MEDICINALS ® Teas 14 16 CT 38 % OFF ALWAYS AFFORDABLE $ 5.65 NATURAL FACTORS ® Stress-Relax Suntheanine 125 mg 60 VCAP $ 14 55 33 % OFF ALWAYS AFFORDABLE $ 21.99
$ 3 49 UNREAL ® Chocolate Gems 5 OZ. 41 % OFF
36 % OFF
$ 3 15 EACH
EVOLUTION FRESH ® Select Organic Juices 15.2 OZ.
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LIFESEASONS Rest-ZZZ 60 CAPSULES $ 16 99 32 % OFF
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CULINA Dairy-Free Coconut Milk Yogurts 5 OZ. $ 1 89 EACH
$ 1 59 THUNDERBIRD BAR Superfood Bars 1.7 OZ. ALWAYS AFFORDABLE $ 2.35
ALWAYS AFFORDABLE $ 2.99
ALWAYS AFFORDABLE $ 25.35
$ 13 65 WELEDA Skin Food Nourishing Oil-to-Milk Cleanser 2.5 OZ. 30 % OFF ALWAYS AFFORDABLE $ 19.49
WELEDA Skin Food Nourishing Day or Night Cream 1.3 OZ. $ 16 99 EACH 30 % OFF ALWAYS AFFORDABLE $ 24.29
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VITAL PLANET ™ All Pet Supplements
ALWAYS AFFORDABLE $ 21.39 $ 42.55
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March 12 – 19 MARCH 11-14
28 % OFF
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OFF
KAL ® Magnesium Glycinate 90 SG $ 11 49 ALWAYS AFFORDABLE SM $ 16.49
$ 15 35 WELEDA Stretch Mark Body Butter 5 OZ.
$ 3 89 VITA COCO ® Select Coconut Waters 1 L ALWAYS AFFORDABLE $ 5.59
$ 5 59 KALAHARI Air-Dried Beef 2 OZ.
ALWAYS AFFORDABLE $ 21.89
ALWAYS AFFORDABLE $ 7.79
28 % OFF
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WATERLOO SPARKLING WATER ® Sparkling Waters 12 PK 2/ $ 10 ALWAYS AFFORDABLE $ 6.99
HIGH BREW COFFEE Cold-Brew Coffee Beverages 8 OZ. 2/ $ 4
NATURAL FACTORS ® Stress-Relax Melatonin 5 mg 180 CHW $ 9 99 ALWAYS AFFORDABLE $ 13.99
ALWAYS AFFORDABLE $ 2.79
24 % OFF
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KERRYGOLD ™ Pure Irish Butters 8 OZ. $ 3 95 EACH
$ 5 79 BETTER LIFE ® Floor Cleaner 32 OZ.
NORDIC NATURALS Complete Omega 180 SG $ 32 99 ALWAYS AFFORDABLE $ 43.75
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Natural Grocers ® | 11
FPO WIN FREE COFFEE FOR ONE YEAR * ONE WINNER PER STORE $ 110 VALUE MARCH 11–14 • AT ALL LOCATIONS
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*NO PURCHASE NECESSARY. A PURCHASE WILL NOT INCREASE YOUR CHANCES OF WINNING. Open only to legal respondents of the 50 United States and the District of Columbia, 18 years or older. Void where prohibited by law. Sweepstakes starts on 3/11/2023 and ends on 3/14/2023. Natural Grocers employees, including members of their households, are not eligible for this o er. For o cial rules and complete details, visit www.naturalgrocers.com/sweepstakes. Sponsor: Vitamin Cottage Natural Food Markets, Inc.
12 | Health Hotline ®
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Natural Grocers ® | 13
O GANIC HEADQUA TE S ® FO THE LOVE OF O GANICS: GREENS A forkful of leafy greens glistening with savory olive oil and vinegar dressing—it’s simply satisfying. With every crisp bite of fresh greens, you can feel your body begin to glow from the inside out. Greens, any which way you prepare them, are highly nutrient dense nourishment for your body. Whether it be spinach, kale, collards, or mustard greens, raw, sautéed, or braised, they’re sure to leave you feeling nourished and energized. By Morgaine Lee Go Green for Nourishment
“Eat your greens!” Greens have a well-earned reputation as nutritional powerhouses. Here are just some of the wonderful benefits they provide: Stay Strong: Popeye was onto something—spinach contains protein, iron, and folate, nutrients your body needs to stay in tip-top shape. Fuel your workout with a cup of spinach in a smoothie or a salad—spinach is a high-quality source of protein containing all the essential amino acids. Iron is an essential element in blood—about 70 percent of the body’s iron is stored in hemoglobin, which is essential for transporting oxygen from the lungs to the tissues. And folate is required for protein metabolism, helps form healthy blood cells, supports cell growth and repair, and is necessary to formDNA and RNA. Get Glowing: Vitamins A and C help fight free radicals and support clear and glowing skin from the inside out. One cup of kale contains 206 percent of the recommended daily intake of vitamin A and 134 percent of the recommended daily intake of vitamin C. Healthy Eyes and Clear Sight: Leafy greens are a great source of eye health-supporting nutrients like vitamin K, lutein, and zeaxanthin. Lutein is the most dominant carotenoid in brain tissue and vital to healthy eyesight, as it accumulates in
Keep Those Leaves Clean
Though full of nutritious benefits, leafy greens are a notorious mainstay on the Environmental Working Group’s (EWG) Dirty Dozen list, and in 2022 spinach, collards, kale, and mustard greens took second and third place. Conventional leafy green farming relies heavily on synthetic pesticides: the EWG’s testing found as many as 21 di erent pesticides on a single sample, finding a total of 103 di erent pesticides used on these leafy greens. The most common pesticide found on conventional greens was dacthal, labeled by the EPA as a possible carcinogen and hormone disruptor. When it comes to all your leafy greens, choosing organic is especially important. In addition to keeping pesticides out of your green salads and smoothies, organic greens have also shown to be higher in antioxidants and polyphenols.
the macula of the eye where it filters damaging blue light. Healthy Digestion: Keep your gut happy with leafy greens like kale and collard greens that are rich in fiber and prebiotics. Fiber supports healthy digestion, and prebiotics
feed your microbiome, supporting the immune system, strengthening the intestinal barrier, synthesizing essential vitamins, and supporting the body’s natural detoxification processes.
March 26th is National Spinach Day—celebrate with some delicious organic spinach! P.S.
For references, email customerservice@naturalgrocers.com
14 | Health Hotline ®
E A S Y
Super Greens Soup
Serves: 4 Prep time: 20 minutes Cooking time: 55 minutes Total time: 1 hour
This soothing soup is healthy, comforting, and chock-full of organic greens and superfoods. With garlic, ginger, turmeric, tomatoes, and a variety of greens, this soup is full of flavor and so easy to make. It’s perfect for busy nights or to get back on track when you’ve overindulged.
Instructions 1. Place a large soup pot over medium high heat and add the olive oil. Once hot, add the onion, carrot, and celery. Sauté, stirring frequently, for 8 minutes. Adjust the temperature if needed to allow the onion to become translucent without browning. 2. Add the garlic and ginger, stir to combine, and cook for 1 minute, stirring frequently, until garlic becomes fragrant (do not brown). 3. Add the broth, canned tomatoes, beans, the seasonings, and the diced jalapeño (reserve the slices for serving). Stir to combine, increase the temperature, cover and bring to a boil; once boiling, immediately reduce to a simmer. Stir and place the lid slightly ajar, allowing steam to escape. Let the soup simmer, stirring occasionally, for 25-30 minutes (until carrot and celery are soft). Add the greens, stir, and simmer for an additional 5 minutes. 4. Serve with optional toppings and crusty bread and butter.
Ingredients • 2 tablespoons Natural Grocers ® Brand Organic Extra Virgin Olive Oil • 1 small organic onion (yellow, white, or red), diced • 2 medium organic carrots, chopped • 2 stalks organic celery, chopped • 2 medium organic garlic cloves, minced • Thumb-sized piece organic ginger, peeled and minced (about 1 ½ tablespoons) or 1 ½ teaspoons Natural Grocers Brand Bulk Organic Ground Ginger • 4 cups organic broth (vegetable, chicken, or bone broth) • 1 (14.5-ounce) can Natural Grocers Brand Organic Petite Diced Tomatoes • 1 (15.5-ounce) can Natural Grocers Brand Organic Garbanzo Beans, drained Natural Grocers Brand Bulk seasonings: • 1 teaspoon Organic Turmeric • 1 teaspoon Real Salt • 1 teaspoon Ground Black Pepper • 1 (5-ounce) container organic Super Greens (red & green Swiss chard, tat soi, arugula & spinach) • 1 organic jalapeño, seeded; cut half into thin slices and dice the other half (for extra heat leave the seeds in)
OPTIONAL TOPPINGS:
Sliced organic jalapeño , Natural Grocers Brand Organic Parmesan Cheese Shreds or vegan alternative, chopped organic parsley or cilantro
Natural Grocers ® | 15
THIN W I S E L Y W O M E N O W N E D B A N D S HIN W I S E L Y E O E B A S
Happy Women’s History Month! In honor of this—we’re featuring brands whose story is female-centric for this edition of Think Wisely. We hope you enjoy exploring the exceptional products, vision, and integrity the powerful force that is WOMAN brings to the marketp ace!
BETTER BITES BAKERY “Have your cake and eat it too” takes on a delicious new meaning with Better Bites Bakery ® . Founder Leah Lopez’s son Gabriel was diagnosed with life-threatening food allergies at age two. And Leah knew she couldn’t let himmiss out on one of life’s exquisite simple pleasures—dessert. So she rolled up her sleeves
$ 5 79- $ 9 45 ALWAYS AFFORDABLE SM
and began baking. Now, Better Bites treats are a game-changer for sweet tooths’ everywhere. They’re free of the top 9 allergens, Certified Gluten-Free, Vegan, Non-GMO Project Verified, and “classroom safe.” Start with a Big MŌ CUPCAKE OR A SNICKERDOODLE DŌ BITES BUT BE WARNED YOUWON’T WANT TO STOP UNTIL YOU’VE TRIED THEM ALL!
16 | Health Hotline ®
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THIN WISELY WOMEN-OWNED B ANDS
REPURPOSE Lauren Gropper is obsessed with getting rid of plastic. So she’s doing something about it with Repurpose—a brand she co-founded to take on trash in all its dirty details. Repurpose helps divert waste from landfills with BPI-certified compostable and Lomi home composter approved disposable products—from plates to straws to waste bags. They’re made with plant-based, renewable, and upcycled materials, using less energy and lower carbon
$ 4 99 ALWAYS AFFORDABLE SM plates / bowls
emissions than similar products. And they’re free of toxic forever chemicals like PFAS. Lauren and her team o er durable, simple solutions to eliminate single-use plastic waste and compost the rest. Because taking out the garbage is necessary, but putting it all in methane-emitting landfills is not. Big changes require all of us to make small changes!
$ 4 85 ALWAYS AFFORDABLE SM bags
WILD TONIC Blue is the bees’ favorite color when foraging for pollen—did you know? Holly Lyman does. It’s why her brand of probiotic beverages—Wild Tonic ® Jun Kombucha, is packaged in cans and bottles tinted in vivid shades of blue. Because Holly’s journey to discovering Jun, a rare cousin of traditional kombucha made with honey—began with her love of bees. Wild
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12 OZ. $ 2 75- $ 4 29
Tonic Jun is fermented with SCOBY, like classic kombucha, and made in small batches with organic ingredients. But it’s the honey that elevates its flavor to be as vibrant as the red hues of the Arizona landscape where it’s brewed. Refreshing, subtle, and with no vinegary aftertaste—try one of Holly’s favorites, like Blueberry Basil or Mango Ginger, and see for yourself. You’ll be supporting healthy bee populations while you sip.
WILD CARROT HERBALS In Oregon’s Wallowa River Valley, with pine-forested mountains towering in the distance—Wild Carrot Herbals ® , a skincare brand as pure as the surrounding landscape, is made. Jody Berry, founder and formulator, has been handcrafting botanically-based skin solutions for over 22 years. And her biggest inspiration is rooted in deepening our connection to plants and soil vitality—a philosophy echoed throughout her brand’s practices. Because Wild Carrot believes in the
20 % OFF SALE! ALWAYS AFFORDABLE $ 11.49- $ 34.29
power of whole plants, in growing its own ingredients when possible, sourcing locally first, and prioritizing organic. Formulated without gluten, GMOs, or animal testing—embrace your wild beauty with Wild Carrot’s skin-loving bounty. From the Sa ron Sea Solid Facial Cleanser to the Peace Cream, Jody and her team have something to bring joy to every complexion
Natural Grocers ® | 17
OFFERS VALID FROM MARCH 1 TO MARCH 25, 2023. TERMS AND CONDITIONS APPLY, SEE PAGE 2 FOR DETAILS
THIN WISELY WOMEN-OWNED B ANDS
PIPCORN HEIRLOOM SNACKS A tiny kernel, a deliciously big idea—this is Pipcorn Heirloom Snacks! It all started when Jen Martin brought home heirloom popcorn kernels from the farmer’s market. And it sprouted into something bigger one hunger-inducing day when Jen’s brother Je was helping her move. The only edible thing in the house was mini
$ 5 19 9.25 OZ. ALWAYS AFFORDABLE SM
$ 4 29 4.5 OZ. ALWAYS AFFORDABLE SM
heirloom popcorn, which turned out to be mind-blowingly tasty! And ever since, Jen, Je , and Je ’s wife Teresa have been reinventing snacking with heirloom corn—which matters for the planet too. Heirloom seeds, unlike hybrids, go way back. And they’re open-pollinated, evolving over time without human intervention, which helps preserve biodiversity, genetic resiliency, and FLAVOR! That’s why Pipcorn Heirloom Snacks, from Corn Dippers to Cheese Balls, will leave a deliciously big impression on your tastebuds!
BOTANICAL RUSH Myra Mesko knows the natural products industry like the back of her hand. So when she founded her second non-toxic skincare brand, Botanical Rush (MyChelle Dermaceuticals was her first), she knew exactly what she required. Myra’s mission was to create formulas featuring professional strength active ingredients, free of estrogen mimickers and other chemicals of concern, and priced to make a healthy skincare routine a ordable for anyone.
25 % OFF SALE! ALWAYS AFFORDABLE $ 22.29- $ 48.85
It’s why she develops products like Botanical Rush C Perfection Serum ™ —boasting three synergistic forms of Vitamin C at clinically established potencies to support healthy collagen production. Get your glow-up with Myra’s complexion-pampering essentials. There’s no time like the present to start nurturing your gorgeous skin!
20 % OFF SALE! ALWAYS AFFORDABLE $ 21.39 - $ 42.55
VITAL PLANET Are you a dog person or a cat person? Because whether you prefer barking, meowing, or a dog & cat duet— you should know about Vital Planet ™ and its founder, Brenda Watson. Brenda, a natural health practitioner and wellness educator, is helping fill the void in high quality pet care supplements with Vital Planet’s line of solutions, which she formulates with acclaimed veterinarian Dr. Joel Murphy as clinical advisor.
Tailored to each species’ unique needs, every formula carries the NASC (National Animal Supplement Council) quality seal of approval. FromHip & Joint to Vital Cat to Flora Probiotics—Brenda and her family brand have what you need to support your pet’s best healthy life. And that’s true whether you’re a dog person, a cat person, or both!
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OFFERS VALID FROM MARCH 1 TO MARCH 25, 2023. TERMS AND CONDITIONS APPLY, SEE PAGE 2 FOR DETAILS
THIN WISELY WOMEN-OWNED B ANDS
$ 5 65 4.4 OZ. ALWAYS AFFORDABLE SM EACH
MOONSHOT Want to help the planet? Start snacking! But not anything will do—it’s Moonshot ™ , the world’s first climate-friendly snack brand we’re talking about. When founder, Julia Collins, knew she was going to be a mom, she faced a weighty question— “how do I create a better world for my tiny human?” And for Julia, the answer was launching a climate-friendly food movement. It’s why Moonshot’s “crazy delicious” organic
crackers are made with flour from a mill just 85 miles from the bakery where they’re crafted. And that flour comes from wheat regeneratively grown only 2 miles from the mill. It’s also why this carbon-neutral certified brand tracks, sequesters, reduces, and o sets its greenhouse gas emissions throughout every detail of its operations. So grab a box of Margherita Pizza or Rosemary Garlic, call your friends, and start snacking—for the love of the planet!
$ 5 15 SALE!
BAKERY ON MAIN Breakfast. When you love it—it’s the best way to start the day! But when gluten-free is a must, this iconic meal can have limitations. And that’s what inspiredMichael Smulders to create Bakery OnMain’s first delicious gluten-free granola. Running a health food store in the 1990s, he saw customers with gluten allergies unable to find tasty, nutritious alternatives. So he started making his own. His customers couldn’t get enough—and Bakery OnMain
10.5 OZ.
ALWAYS AFFORDABLE $ 6.55
was born! These days, Michael’s wifeMelodie and her team carry on his legacy of crafting Certified Gluten-Free, Non-GMOProject Verified deliciousness, like Superfood Strawberry Shortcake Instant Oatmeal and Crunchy Cluster Cranberry AlmondMaple Granola! They make breakfast or midnight snacking simple and satisfying, whether you’re gluten-free or not, because “life is easy onMain Street!”
$ 5 55 10.5 OZ. ALWAYS AFFORDABLE SM
$ 37 99 22 OZ. SALE! ALWAYS AFFORDABLE $ 75.99
NATURAL GROCERS ® BRAND C8 MCT POWDER She stood out in a crowd with her hearty laugh and big ideas— Margaret Isely, co-founder of Natural Grocers! She set a precedent for thinking outside the box and seeking the highest quality in everything. And although Natural Grocers Brand C8 MCT Powder materialized long after Margaret left us, it is a product of her legacy—a premium quality, stand-out
from-the-crowd formula! Many MCT supplements contain a combination of medium-chain triglycerides. But this one boasts 100% pure C8 (caprylic acid) derived from coconut oil— which means it delivers a potent, concentrated form of one of the most e cient MCTs, which can be quickly absorbed and converted into ketones. And that makes it best in MCT class for supporting enhanced ketone production, stabilized energy levels, healthy weight management, and providing a clean source of brain fuel. Natural Grocers Brand C8 MCT Powder is easy to throw in a bag and take anywhere—ready to fuel all your stand-out-from-the-crowd moments!
Natural Grocers ® | 19
OFFERS VALID FROM MARCH 1 TO MARCH 25, 2023. TERMS AND CONDITIONS APPLY, SEE PAGE 2 FOR DETAILS
LET’S TALK ABOUT
By Lindsay Wilson
2022 may well have been the year that talking about colon health became cool. Celebs like Heidi Klum and Ryan Reynolds publicly discussed their colonoscopies, opening up a mainstream dialogue about colon health. The beginnings of that dialogue first happened back in 2020, with the death from colon cancer of 43-year-old Chadwick Boseman, the actor best known for his role as Black Panther. In the U.S., colorectal cancer is the second most common cause of cancer death among men and women, and disproportionately a ects African Americans, whose rates are the highest of any racial group.
20 | Health Hotline ®
And according to the American Cancer Society, while colorectal cancer rates have decreased among older adults, they are steadily rising among adults 55 and younger. A study published in 2022 found that the rates of metastatic colon cancer had increased the most in 30 to 39-year-olds.
Let’s get over the awkwardness of talking about colon health and keep the conversation going.
PRIORITIZE ORGANIC VEGETABLES & FIBER, AVOID ULTRA-PROCESSED FOOD
We know that diet heavily influences health, and this may never be so true as when it comes to colon health, because everything you eat quite literally passes through your colon. Indeed, diet is recognized as a modifiable risk factor for colorectal cancer. First, what to avoid. Alcohol has been strongly associated with an increased risk of colon cancer. One meta-analysis of 57 studies from Asia, Europe, Australia, and North America found that moderate drinking (considered 1-4 drinks a day) was associated with a 21 percent increase in risk, while heavy drinking (more than 4 drinks per day) was associated with a 52 percent increased risk.
Sugar-sweetened drinks like soft drinks have been linked with early-onset colorectal cancer. A study published in 2021 used the Nurses’ Health Study II (1991-2015) to investigate the association of sugar-sweetened beverage (SSB) intake in adolescence and adulthood with the risk of early-onset colorectal cancer. Compared with those who had less than one serving a week of SSB, the women who consumed more than two servings a day as adults had more than double the risk of early-onset colorectal cancer, with the risk increasing by 16 percent with each serving per day. Each serving per day between the ages of 13 and 18 was associated with a 32 percent higher risk of early-onset colorectal cancer. Sugar-sweetened beverages like soft drinks are a form of ultra-processed foods, and a 2022 study found that a diet high in ultra-processed foods—low in fiber and high in sugar and unhealthy fats—was associated with an increased risk of colon cancer, especially in men. Examples of ultra-processed foods included soft drinks, processed meats, packaged
sweet snacks, instant soups/noodles, breads and breakfast foods like granola bars and cereal, and artificial sweeteners. The researchers found that the men who ate the most processed food had a 29 percent higher risk of developing colorectal cancer overall compared to those who ate the least amount; there was a 72 percent higher risk of distal colon cancer specifically (cancer in the lower colon). There was no significant association among women.
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Research has found a link between chronic pesticide exposure and colon cancer, and for most of us, diet is our largest exposure to pesticides.
So what do you eat for colon health? Enjoy as many di erent vegetables and fruits, preferably organic, as possible, aiming to include vegetables in every meal. Veggies and fruit contain a plethora of phytonutrients, like polyphenols and flavonoids, that reduce inflammation, provide antioxidant protection, and promote a healthy bacterial balance in the colon. Like fresh produce, nuts contain an abundance of vitamins, minerals, and phytonutrients that promote colon health, and research has found a significant association between high nut consumption (more than three servings a week) and a reduced risk of colon cancer in both women and men. Di erent compounds in nuts have been shown to inhibit cancer cell proliferation, in colon cancer specifically, and stop tumor growth, as well as induce positive changes in the gut microbiota. Nuts, vegetables, and fruit are also excellent sources of fiber, which is highly protective of colon health, and most of us simply don’t get enough. There is plenty of research showing that increased fiber intake (both soluble and insoluble) reduces the risk of colon cancer. A recent study published in the medical journal The Lancet found that eating a lot of fiber from vegetables, fruits, and whole grains can decrease your risk of dying from several causes, including colon cancer. Risk reductions were greatest 22 | Health Hotline ®
among those who consumed between 25 and 29 grams of fiber per day, “with additional benefits likely to accrue with higher intakes.” The Mediterranean Diet is one that is full of fruit, vegetables, whole grains, nuts and seeds, antioxidant-rich herbs and spices, healthy protein (including lots of fish), and nutritious fats. Its positive health e ects have been studied for decades, and there is research showing that eating a Mediterranean-style diet can reduce the risk of colon cancer, in part through its influence on inflammation, the microbiome, and mitigating epigenetic changes that may play a role in the development of colon cancer. And finally, buy and eat organic food whenever possible. Research has found a link between chronic pesticide exposure and colon cancer, and for most of us, diet is our largest exposure to pesticides.
REINFORCE WITH SUPPLEMENTS
Probiotics. A healthy colon is teeming with a diversity of bacteria, but our modern-day lives can shift the balance to one of dysbiosis, or an imbalance of harmful bacteria that may lead to disease. In fact, researchers have found that patients with colon cancer have an abundance of certain pathogenic bacteria and lower amounts of health-promoting species, such as Lactobacillus and Bifidobacterium , suggesting that dysbiosis plays a role in the development of colon cancer. Animal studies have shown that alterations in the colon’s microbial community can directly contribute to tumor susceptibility, but that probiotics, including several species of Lactobacillus (L. acidophilus, L. salivarius, L. plantarum, L. rhamnosus) have protective e ects and can inhibit precancerous growths. Research has shown that regular consumption of probiotics can improve the quantity and quality of bacteria in the colon, preventing dysbiosis, reducing inflammation and oxidative stress in the colon, and supporting overall colon health and function. It is best to consume a variety of species, including both Lactobacillus and Bifidobacterium . EPA & DHA. The development of colon cancer is driven, in part, by chronic inflammation. Indeed, those with inflammatory bowel diseases, such as colitis or Crohn’s disease, have an increased risk of developing colon cancer. The omega-3 fats EPA and DHA are well-documented to have potent anti-inflammatory e ects and play an important role in maintaining colon health. Epidemiological studies have found that indigenous populations in Greenland who eat a traditional diet rich in omega-3 fats have a significantly lower incidence of colon cancer, while a typical Western diet, high in processed omega-6 fats, is associated with a high risk for inflammatory bowel disease and colon cancer. The omega-3 fats EPA and DHA reduce inflammation, inhibit the proliferation and metastasis of cancer cells, and induce apoptosis of cancer cells. Research has also shown that taking fish oil in combination with curcumin or the flavonoid quercetin has additional beneficial e ects in the colon. Most of us don’t eat enough cold-water fatty fish to get the 3,000mg per day that is recommended for optimal benefits. A supplement can easily provide these amounts. Cranberry. These little berries are packed with a plethora of health promoting phytonutrients that have anti-inflammatory actions, antioxidant power, and anti-carcinogenic properties; they are also a good source of fermentable fiber (fiber that health-promoting gut bacteria use as food). One of the benefits of cranberry is that it maintains its bioavailability in the gastrointestinal tract, where the colon is easily able to absorb its beneficial compounds. In a mouse model of colon cancer, 12 weeks of cranberry supplementation (freeze-dried cranberry powder added to their regular food) reduced inflammatory cytokines and promoted the production of anti-inflammatory cytokines in the colon, improved gut barrier function (key to overall gut health), reduced cell proliferation and induced apoptosis in colorectal tissue, and overall inhibited intestinal tumor development. An earlier study found that administering cranberry juice for 15 weeks to rats with colon cancer led to a 77 percent reduction in the number of “aberrant crypt foci,” a precursor to polyps that are one of the earliest changes seen in colon cells that may lead to cancer. And finally, in another animal model of colon cancer, mice that ate a diet with a whole-fruit powdered extract added (equivalent to about one cup of cranberries for humans) had about half the number of colon tumors as the mice who had no cranberry extract; the tumors were also smaller.
Vitamin D. According to the American Cancer Society, low vitamin D levels are a risk factor for colon cancer, and studies have shown that higher vitamin D levels are associated with lower colon cancer incidence, reduced polyp recurrence, and are related to better overall survival in those with colon cancer. A recent study showed that women who consumed higher amounts of vitamin D had a significantly lower risk of developing polyps, as well as early-onset colorectal cancer. Vitamin D regulates a number of genes which control the growth, di erentiation, and survival of cancer cells; it also has anti-inflammatory properties. In one study, researchers fed mice what they called a typical Western-style diet—high in fat (40% of total calories) and low in fiber (equivalent to about 9 grams in a human diet). They also gave the mice inadequate amounts of calcium and vitamin D—equivalent to about 220mg/day for calcium and 50 IU/day for vitamin D. Another group received the high-fat, low fiber diet, but adequate levels of calcium and vitamin D (equivalent to the maximum daily intake for adults). After two years, the mice fed the inadequate calcium and vitamin D diet had almost three times as many colon tumors as the control group. Further, the standard diet that included adequate amounts of calcium and vitamin D significantly inhibited tumor development, with no tumors found in the colons of the mice in that group.
Note: If you are currently undergoing cancer treatment, please check with your doctor before taking supplements.
For references, email customerservice@naturalgrocers.com
Natural Grocers ® | 23
IN THE fridge OFFERS VALID MARCH 1 TO MARCH 25, 2023
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EVOLUTION FRESH ® Select Organic Juices 15.2 OZ.
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These juice blends are cold pressed to capture the full flavor of fresh fruits and vegetables.
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KERRYGOLD™ Pure Irish Butters 8 OZ. Creamy golden Irish perfection made from the milk of grass-fed cows.
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ALWAYS AFFORDABLE SM $ 7.79
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FORAGER PROJECT ® Organic Cashewmilk Yogurts 5.3 OZ. Delicious, traditional style dairy-free yogurts that are rich in probiotic goodness.
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IN THE FREEZER 5 % OFF
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$ 9 49 EACH
NATURAL GROCERS ® BRAND
ALDEN’S ORGANIC ® Organic Ice Creams 48 OZ.
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ALWAYS AFFORDABLE $ 9.99
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GARDEIN ® Select Meat Alternatives 8.8 13.7 OZ. An easy and delicious way to make your next meal meatless.
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ALWAYS AFFORDABLE $ 7.59 ALWAYS AFFORDABLE $ 6.29
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BEELER’S Select All Natural Breakfast Sausages 16 OZ. Ready-to-cook breakfast sausage made from humanely raised pork with no antibiotics ever.
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Terms and conditions apply. See page 2 for details.
Terms and conditions apply. See page 2 for details.
OFFERS VALID MARCH 1 TO MARCH 25, 2023
$ 2 99 1 LB. SALE ALWAYS AFFORDABLE SM $ 3.69
$ 5 99 EACH SALE ALWAYS AFFORDABLE $ 6.99 10 OZ.
NATU AL G OCE S ® B AND BUL O GANIC FINE SH EDDED COCONUT Elevate your baking, cooking, or next batch of granola with our super fresh, USDACertified organic shredded coconut.
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Natural Grocers Brand Bulk ORGANIC CACAO GOJI CHUNKS OF ENERGY
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Natural Grocers Brand Bulk NON-GMO SUGAR SWEETENED BLUEBERRIES
Our Cacao Goji Chunks of Energy are a delicious way to snack healthy and stay energized through the day! $ 5 99 12 OZ.
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