Health Hotline Magazine | May 2024
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 MAY 9 TO MAY 31, 2024
MAY 2024 VOL. 82
a y !
r at M o t h e r ’ s D O N G I F T S F O R M O M ! M A Y 1 0 - 1 2
C e l e b
B I G
S A V E
47 % OFF UP TO *
{N}POWER SPECIAL OFFER!
BUY 2, GET THE 3RD FREE!
SEE PAGE 30
MAY 9 –MAY 31 B na z Body Care & Beauty SAVE up to 30% OFF Select Body Care & Beauty Products! *Offers are avai able 5/10/2024 through 5/12/2024 for in store purchases at participating Natural Grocers stores. Quantity limited to stock on hand; no rainchecks. We reserve the right to correct errors. Void where prohibited by aw.
**Valid 5/10/2024–5/12/2024 only. Limit one (1) per {N}power account. While supplies ast. Terms and conditions apply. See page 31 for more details. FREE THEO ® CHOCOLATE BAR ** MAY 10–12 ONLY {N}POWER ® MEMBERS ONLY
COUNT THE Chocolat Bars FOR A CHANCE TO WIN A $ 500 NATU AL G OCE S ® GIFT CA D!
Se Pag 17
Se Pag 33
CONTENTS EARTH WATCH: BIODIVERSITY LOSS—IT'S AN AGRICULTURAL ISSUE 16
LETTE FROM
THE Iselys
BODY CARE & BEAUTY BONANZA 17
20 THINK WISELY: MOTHER'S DAY
WHAT EVERY WOMAN NEEDS TO KNOW ABOUT PERIMENOPAUSE 25
“Anyone who keeps the ability to see beauty never grows old.” — Frank Ka a May is for the beautiful things. We wake up in the morning to spring sunshine and step outside to a lilac-scented world. We walk down the street and feast our eyes on the flower-filled brilliance of this lovely month, alive with new growth. We feel motivated to run toward life with arms outstretched, to pull the mountains in for a hug, grab a friend and take a sunset hike, dust off our tents, and start making summer plans. May is for the beautiful people. The ones we call mom—those who gave birth to us and those who fill that role regardless of biology. Why should we limit the celebration of these multi-dimensional, glorious humans to just one day? Let’s show them how much they matter all month long. Let’s remind them how their faces were often our first introduction to beauty when we entered this world. Let’s tell them how, sometimes, when we’ve lost a sense of our own beautiful selves, we can find it again, reflected in their eyes. Let’s thank them for inspiring creativity, instilling wisdom, and teaching us how to accept the many flawed parts that come with being human. May is for remembering, too. Sometimes, life temporarily blurs our vision to the things that are lovely and light. Sometimes, the people and places that made it easy to see beauty are gone. If we find ourselves in such a season, if beauty feels out of reach, we hope we can trust that it will return to our line of sight. We hope we can remember that we are resilient, and so is this big, beautiful world of humans who have also loved, lost, and loved again. We hope we can feel the beauty of those who have left us as a living, breathing part of ourselves now. May is for moments. We hope we can all take one, or 31, grab a good book, and find a sun-filled, lilac-scented corner to sit in for a while—a moment to breathe, remember, heal. Happy Spring, friends! We wish you to see the beauty all around you this month. And we look forward to seeing your lovely faces at our Beauty Bonanza, too!
28 MOTHER'S DAY DEALS
34 FOR THE LOVE OF ORGANICS: KIWIS
WANT HEALTHY GLOWING SKIN? FOCUS ON SKIN BARRIER HEALTH! 40
NATURALGROCERS.COM @naturalgrocers @shopnaturalgrocers
IMPORTANT TERMS AND CONDITIONS FOR HEALTH HOTLINE ® OFFERS Unless otherwise noted, these offers are available only from 5/9/24 to 5/31/24 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
SM
2 | Health Hotline ®
OFFERS VALID MAY 9 TO MAY 31, 2024
INTRODUCING THE NEWEST MEMBE S OF OU BODY CA E DEPA TMENT! Casti le Soaps Clean up your body care routine with Natural Grocers ® Brand Castile Soap! They’re vegan, biodegradable and made with Fair Trade Certified coconut oil and organic oils, pac aged in 100% recyclable bottles. From Eucalyptus to Wildflower— try all four energizing scents.
SALE! $ 6 99 EACH 16 OZ. ALWAYS AFFORDABLE SM $ 8.99
SALE! $ 10 99 EACH 32 OZ. ALWAYS AFFORDABLE $ 12.99
NaturalGrocers.com/ngbp-castile-soap
Natural Grocers ® | 3
OFFERS VALID MAY 9 TO MAY 31, 2024
GROCERY
24 % OFF
18 % OFF
18 % OFF
$ 1 59
$ 2 15
NUGO ® Organic Dark Chocolate Nutrition Bars 1.76 OZ. Each bar is dipped in decadent, real dark-chocolate, and packed with nutrition. EACH
EVOLVED Organic Keto Cups 1.41 OZ.
A great-tasting snack that is low in carbs and contains no sugar to provide sustained energy.
ALWAYS AFFORDABLE $ 1.95
ALWAYS AFFORDABLE $ 2.65
2/ $ 8 19 % OFF
20 % OFF
$ 2 39 EACH
$ 4 15
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.
C2O ® Organic Coconut Water 33.8 OZ. Hydrate and refresh with 100% pure coconut water that is packed with electrolytes.
SIMPLE MILLS ® Gluten-Free Crunchy Cookies 5.5 OZ. These delicious cookies are made with wholesome ingredients for feel-good snacking.
ALWAYS AFFORDABLE SM $ 3.15
ALWAYS AFFORDABLE $ 4.99
ALWAYS AFFORDABLE $ 5.25
23 % OFF
22 % OFF
20 % OFF
$ 4 59 UNREAL ® Chocolate Gems 5 OZ.
$ 4 59
$ 2 79 PANDA ® Licorice Pouches 7 OZ.
FLACKERS ® Organic Flaxseed Crackers 5 OZ.
A crispy shell filled with real chocolate, made with sustainably sourced ingredients.
Packed with keto-friendly nutrients and made with sustainably sourced ingredients.
Natural licorice treats in resealable bags to lock in the soft and chewy deliciousness.
ALWAYS AFFORDABLE $ 5.95
ALWAYS AFFORDABLE $ 5.75
ALWAYS AFFORDABLE $ 3.65
4 | Health Hotline ®
Terms and conditions apply. See page 2 for details.
OFFERS VALID MAY 9 TO MAY 31, 2024
GROCERY
20 % OFF
$ 10 19 31 % OFF
EACH $ 5 99 WATERLOO ® Sparkling Waters 12 PK
DEATH WISH COFFEE ® Organic Dark or Medium Roast Coffee 10 OZ.
Bold blends of strong coffee that let you escape the monotony of boring beans.
Crisp and refreshing beverages made with authentic flavors and lively carbonation.
ALWAYS AFFORDABLE SM $ 14.79
ALWAYS AFFORDABLE $ 7.49
33 % OFF
$ 12 49 30 % OFF
$ 15 99 - $ 32 49 23 % OFF
$ 2 35
READYPETGO! ® Functional Dog Treats 60 CHEWS Tasty treats made with functional ingredients to support the health of your furry friend. EACH
TENDER & TRUE ® Select Organic Canned Dog Food 12.5 OZ. Made with humanely raised meats and premium ingredients so you can treat your pup with confidence. EACH
VITAL PLANET™ All Pet Supplements
High quality pet-care solutions designed to help you support the optimal wellness of your furry friends.
ALWAYS AFFORDABLE $ 17.99
ALWAYS AFFORDABLE $ 3.55
ALWAYS AFFORDABLE $ 21.39- $ 42.55
$ 26 99 - $ 58 49 10 % OFF NATURAL GROCERS ® BRAND Eco Food Boards 1 EA These premium wood food boards are perfect for food prep or serving and make great gifts.
20 % OFF
20 % OFF
$ 5 69 ENJOY LIFE™ Chocolate Chips, Chunks, or Morsels / 9 10 OZ. EACH
$ 2 69
ICELANDIC GLACIAL™ Spring Water 1.5 L
Delicious, certified gluten-free chocolate, perfect for melting, baking, and more.
Crisp and refreshing, carbon-neutral certified water sourced from the legendary Ölfus Spring in Iceland.
ALWAYS AFFORDABLE $ 7.19
ALWAYS AFFORDABLE $ 3.39
ALWAYS AFFORDABLE $ 29.99- $ 64.99
Natural Grocers ® | 5
Terms and conditions apply. See page 2 for details.
OFFERS VALID MAY 9 TO MAY 31, 2024
GROCERY
23 % OFF
27 % OFF
20 % OFF
$ 3 85
$ 3 19
AMY’S KITCHEN ® Soups 13.8 14.7 OZ.
ANNIE’S™ Select Mac & Cheese Mixes 5.5 6 OZ.
Hearty plant-based soups boasting traditional comfort in every spoonful.
Easy, cheesy, and delicious. Annie’s mac & cheese mixes are free of artificial ingredients.
ALWAYS AFFORDABLE $ 4.85
ALWAYS AFFORDABLE $ 4.39
23 % OFF
20 % OFF
$ 4 99 EACH
$ 5 69
AURA BORA™ Sparkling Waters 12 OZ. Refreshing waters made with herbs, fruits, flowers, and nothing else. 2/ $ 3
DAVE’S KILLER BREAD ® Organic Snack Bars 7 OZ. Grab-and-go snack and protein bars packed with absolutely killer taste and nutrition.
ARROWHEAD MILLS™ Organic Maple Buckwheat Flakes Cereal 10 OZ. A lightly-sweetened, low-fat and cholesterol-free whole grain cereal to improve how you start the day.
ALWAYS AFFORDABLE SM $ 6.49
ALWAYS AFFORDABLE $ 7.15
ALWAYS AFFORDABLE $ 1.95
24 % OFF
22 % OFF
20 % OFF
$ 2 15 BOBO’S ® Oat Bars 2.5 3 OZ. EACH
$ 3 79
CHOCOLOVE ® Select Chocolate Bars 2.9 3.2 OZ. Premium Belgian-style chocolate bars, crafted with care in Boulder, Colorado. 2/ $ 5
CHICAS ® Tortilla Chips 7.5 8 OZ. Traditionally crafted tortilla chips, crisped to perfection in rice bran oil.
A wholesome and delicious snack that is perfect for fueling you on the go.
ALWAYS AFFORDABLE $ 4.79
ALWAYS AFFORDABLE $ 2.79
ALWAYS AFFORDABLE $ 3.29
6 | Health Hotline ®
Terms and conditions apply. See page 2 for details.
OFFERS VALID MAY 9 TO MAY 31, 2024
GROCERY
23 % OFF
20 % OFF
23 % OFF
$ 4 59
CRUNCHMASTER ® Gluten-Free Multi-Seed Crackers 4 OZ. Wholesome and nutritious crackers with a satisfying crunch. 2/ $ 6
CROFTER’S ORGANIC ® Select Organic Fruit Spreads 16.5 OZ. Delicious spreads made from real fruits with no processed sugar added.
ALWAYS AFFORDABLE $ 3.79
ALWAYS AFFORDABLE SM $ 5.99
34 % OFF
20 % OFF
$ 6 15
$ 2 65
$ 1 89
ENDANGERED SPECIES CHOCOLATE Chocolate Bars / 3 OZ. Delicious chocolate with a commitment to preserving species and habitat across the globe. EACH
LOVEBIRD Organic Grain-Free Cereals 7 OZ.
ESSENTIA WATER ® Ionized Water 1.5 L Premium, alkaline bottled-water that is crisp and refreshing.
These grain-free cereals contain no refined sugar and are fortified with prebiotic fiber for gut health.
ALWAYS AFFORDABLE $ 7.99
ALWAYS AFFORDABLE $ 3.35
ALWAYS AFFORDABLE $ 2.89
21 % OFF
24 % OFF
23 % OFF
$ 4 99
$ 6 29
$ 1 69
GIMME SEAWEED ® Organic Seaweed Snacks 6 PK
HOPLARK Sparkling Hops Waters 6 PK
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!
Delicious, nutritious, and climate friendly low-calorie superfood snacks.
A remarkably refreshing non-alcoholic twist on traditional teas.
ALWAYS AFFORDABLE $ 6.49
ALWAYS AFFORDABLE $ 8.29
ALWAYS AFFORDABLE $ 2.15
Natural Grocers ® | 7
Terms and conditions apply. See page 2 for details.
OFFERS VALID MAY 9 TO MAY 31, 2024
GROCERY
24 % OFF
24 % OFF
22 % OFF
$ 9 49
KETTLE BRAND ® Potato Chips 4.25 5 OZ. An authentic taste experience crafted from the finest ingredients. 2/ $ 6
JUSTIN’S ® Almond Butters 16 OZ. Smooth, naturally delicious almond butters, made with simple ingredients.
ALWAYS AFFORDABLE $ 12.25
ALWAYS AFFORDABLE $ 3.99
14 % OFF
24 % OFF
2/ $ 7
LESSER EVIL ® Organic Popcorn 4.6 6.4 OZ. Crunchy, airy popcorn made with a select few simple ingredients. 2/ $ 6
$ 2 99
MARY’S GONE CRACKERS™ Organic Real Thin Crackers 5 OZ. Savory, toasted crackers made from whole, organic ingredients to deliver happy snacking.
NATURAL GROCERS ® BRAND Organic Taco Shells 5.5 OZ. These delightfully crunchy taco shells are made with traditional stone-ground corn.
ALWAYS AFFORDABLE $ 3.99
ALWAYS AFFORDABLE SM $ 4.65
ALWAYS AFFORDABLE $ 3.49
$ 3 99 9 % OFF
10 % OFF
$ 6 69 29 % OFF
$ 3 49 22 % OFF
$ 1 79
NATURAL GROCERS BRAND Organic Sparkling Probiotic Waters / 12 OZ.
NATURAL GROCERS BRAND Organic Tortilla Chips 16 OZ.
R.W. KNUDSEN ® Select Just Juices 32 OZ.
NATURAL GROCERS BRAND Organic Sliced Jalapeños 16.9 OZ.
ALWAYS AFFORDABLE $ 1.99
ALWAYS AFFORDABLE $ 4.39
ALWAYS AFFORDABLE $ 9.49
ALWAYS AFFORDABLE $ 4.49
8 | Health Hotline ®
Terms and conditions apply. See page 2 for details.
OFFERS VALID MAY 9 TO MAY 31, 2024
GROCERY
27 % OFF
$ 4 49 10 % OFF
27 % 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 Gluten Free Pancake & Waffle Mix 16 OZ. Gluten-free breakfast magic, made with cassava and coconut flours.
ALWAYS AFFORDABLE SM $ 4.99
ALWAYS AFFORDABLE $ 4.85
50 % OFF
36 % OFF
2/ $ 8 SIETE Grain Free Tortilla Chips 5 OZ.
$ 3 99 EACH
$ 1 59
NATURAL GROCERS BRAND Organic Truffles 7 OZ. Handcrafted in France to deliver delightful, melt-in-your-mouth excellence.
NATURAL GROCERS BRAND Organic Light Coconut Milk 13.5 OZ. Rich, clean taste with full-bodied texture from Thai coconuts selected for their vibrant flavor.
Deliciously crisp cassava flour tortilla chips made with the spark of tradition.
ALWAYS AFFORDABLE $ 2.49
ALWAYS AFFORDABLE $ 7.99
ALWAYS AFFORDABLE $ 5.49
13 % OFF
15 % OFF
15 % OFF
21 % OFF
$ 6 49
$ 1 69
$ 1 69
$ 2 89
NATURAL GROCERS BRAND Organic Grade A Dark Maple Syrup / 8 OZ.
NATURAL GROCERS BRAND Organic Sparkling Teas 12 OZ.
NATURAL GROCERS BRAND Select Organic Diced Tomatoes / 14.5 OZ
NUTPODS ® Unsweetened Non-Dairy Creamers 11.2 OZ.
ALWAYS AFFORDABLE $ 7.49
ALWAYS AFFORDABLE $ 1.99
ALWAYS AFFORDABLE $ 1.99
ALWAYS AFFORDABLE $ 3.69
Natural Grocers ® | 9
Terms and conditions apply. See page 2 for details.
OFFERS VALID MAY 9 TO MAY 31, 2024
GROCERY
2/ $ 5 21 % OFF
25 % OFF
22 % OFF
$ 5 99
$ 2 79
SANTA CRUZ ORGANIC ® Organic Limeade or Lemonades 32 OZ. A refreshingly tart and sweet treat that tastes like summertime. EACH
RISE BREWING CO. ® Organic Nitro Cold Brew Coffee 7 OZ. Delicious plant-based goodness that is sure to awaken your inner barista.
SAN PELLEGRINO Italian Sparkling Drinks 6 PK
Refresh your taste buds with the crisp bubbles of these authentic Italian drinks.
ALWAYS AFFORDABLE SM $ 3.19
ALWAYS AFFORDABLE $ 7.99
ALWAYS AFFORDABLE $ 3.59
20 % OFF
21 % OFF
20 % OFF
$ 2 89
$ 3 65
$ 1 39 EACH
THEO CHOCOLATE ® Organic Chocolate Bars 2.8 3 OZ. Made from ethically sourced ingredients, these chocolate bars are made to delight! EACH
SIMPLY ORGANIC ® Select Organic Dip and Seasoning Mixes .53 1.5 OZ.
TERRA ® Select Vegetable Chips 5 OZ. Delicious vegetable chips that range from mild to wild, perfect for when cravings strike!
These dip and seasoning mixes are big on flavor when you are short on time.
ALWAYS AFFORDABLE $ 1.75
ALWAYS AFFORDABLE $ 3.65
ALWAYS AFFORDABLE $ 4.65
18 % OFF
24 % OFF
$ 2 79 26 % OFF
26 % OFF
$ 1 29
$ 6 49
$ 5 99
THE GOOD CRISP COMPANY™ Cheese Balls 2.75 OZ.
SOLELY Organic Fruit Jerky 0.8 OZ.
REED’S Select Ginger Beers 4 PK
PURELY ELIZABETH ® Granolas 8 12 OZ.
ALWAYS AFFORDABLE $ 3.79
ALWAYS AFFORDABLE $ 1.75
ALWAYS AFFORDABLE $ 7.95
ALWAYS AFFORDABLE $ 7.95
10 | Health Hotline ®
Terms and conditions apply. See page 2 for details.
OFFERS VALID MAY 9 TO MAY 31, 2024
ALWAYS AFFORDABLE SM $ 6.99 $ 5 99 SALE! 10 OZ.
ALWAYS AFFORDABLE $ 4.99 $ 4 49 SALE! 1 LB.
ALWAYS AFFORDABLE $ 6.99 $ 5 99 SALE! 10 OZ.
NON Project V E R I F I ED nongmoproject.org GMO
NATU AL G OCE S B AND BUL NON-GMO PUMP IN SEEDS Our non-GMO pumpkin seeds are a great stand-alone snack, or as an awesome topper or mix-in to add some added vitamins and minerals, and amazing flavor!
NATU AL G OCE S ® B AND BUL O GANIC OASTED CASHEWS (SALTED AND UNSALTED VA IETIES) Each handful of our organic roasted cashews come packed with flavor, plus good4u SM fats, minerals, and free radical scavengers.
ALWAYS AFFORDABLE $ 5.99 $ 4 99 SALE! 8 OZ.
ALWAYS AFFORDABLE $ 7.59 $ 6 59 SALE! 5 OZ.
NATU AL G OCE S B AND BUL O GANIC MA GA ET’S MIX Grab a bag of this uniquely satisfying mix–organic roasted salted cashews, mulberries, sultana raisins, Austrian pumpkin seeds, golden berries, and cacoa nibs are a real treat for your tastebuds!
NATU AL G OCE S B AND BUL O GANIC PIÑON NUTS Our organic piñon nuts have a delicate sweet and nutty flavor making them perfect to toss on salads, pastas, and include in many of your favorite recipes.
® | 11
Natural Grocers
Terms and conditions apply. See page 2 for details.
OFFERS VALID MAY 9 TO MAY 31, 2024
IN THE fridge
11 % OFF
10 % OFF
$ 3 99 EACH
$ 4 89 EACH
NATURAL GROCERS ® BRAND Organic Cheese Shreds 6 OZ. Convenient cheese shreds made from our pasture-based and certified organic cheeses.
NATURAL GROCERS ® BRAND Organic Cheese Blocks 8 OZ. Bringing an unparalleled union of quality and price, these cheeses are positively irresistible.
ALWAYS AFFORDABLE SM $ 4.49
ALWAYS AFFORDABLE $ 5.49
7 %
$ 2 75 26 % OFF EACH
20 % OFF
OFF
$ 6 49 EACH
$ 4 15
NATURAL GROCERS ® BRAND Hickory Smoked Bacons 12 OZ. Humanely raised in the US without antibiotics, this bacon is a cut above the rest.
GT’S LIVING FOODS Organic Kombuchas 16 OZ.
HONEY MAMA’S ® Cocoa Truffle Bars 2.5 OZ.
Authentic, raw kombucha fermented for 30 days with 9 billion living probiotics.
Extraordinary chocolatey goodness made with simple, nutrient-rich ingredients.
ALWAYS AFFORDABLE $ 6.99
ALWAYS AFFORDABLE $ 3.75
ALWAYS AFFORDABLE $ 5.25
$ 6 89 18 % OFF
$ 3 89 22 % OFF
$ 4 65 17 % OFF
DAIYA ® Select Cheese Alternatives 7.1 OZ. Delicious melty cheesy goodness with the texture your tastebuds crave. EACH
BUBBIES ® Sauerkrauts 25 OZ. Made from the crisp center leaves of the finest winter cabbages.
APPLEGATE FARMS ® Grass-Fed Beef Hot Dogs 10 OZ. Made with 100% grassfed beef for a 100% delicious hot dog.
ALWAYS AFFORDABLE $ 8.49
ALWAYS AFFORDABLE $ 4.99
ALWAYS AFFORDABLE $ 5.65
12 | Health Hotline ®
Terms and conditions apply. See page 2 for details.
OFFERS VALID MAY 9 TO MAY 31, 2024
IN THE fridge
20 % OFF
35 % OFF
32 % OFF
$ 1 59
$ 1 85
$ 3 35 EACH
FORAGER PROJECT ® Select Organic Cashewmilk Yogurts 5.3 OZ. Delicious, traditional style dairy-free yogurts that are rich in probiotic goodness. EACH
DE LA CALLE Organic Tepaches 12 OZ. A traditional delicious low-sugar fermented beverage that has been enjoyed for generations. EACH
EVOLUTION FRESH ® Select Organic Juices 15.2 OZ.
These juice blends are cold pressed to capture the full flavor of fresh fruits and vegetables.
ALWAYS AFFORDABLE $ 1.99
ALWAYS AFFORDABLE SM $ 2.85
ALWAYS AFFORDABLE $ 4.95
18 % OFF
$ 5 45 21 % OFF
10 % OFF
$ 4 89
EACH $ 4 49
GRILLO’S PICKLES ® Pickle Spears 32 OZ.
OLD CROC ® Select Cheese Blocks 6 7 OZ. Australian cheese with a delightfully bold bite.
NATURAL GROCERS ® BRAND Organic Buttery Spreads or Sticks 13 16 OZ. Delivering melty creamy deliciousness without a drop of dairy!
The original 100-year-old recipe straight from the backyard to your table.
ALWAYS AFFORDABLE $ 6.95
ALWAYS AFFORDABLE $ 4.99
ALWAYS AFFORDABLE $ 5.99
$ 2 59 33 % OFF
17 % OFF
26 % OFF
99 ¢
$ 4 65
GOOD BELLY ® Organic Probiotic Juices 32 OZ. These juices work harder to deliver powerful probiotics for a balanced gut. EACH
EACH
GRAZIERS™ Select Whole Milk Yogurts 6 OZ. Thick, creamy yogurts with a naturally sweet flavor and loaded with prebiotics.
GARRETT VALLEY ® Uncured Turkey Bacon 8 OZ.
Made with humanely raised turkey that is always fed a vegetarian diet, with no antibiotics, ever.
ALWAYS AFFORDABLE $ 3.89
ALWAYS AFFORDABLE $ 1.35
ALWAYS AFFORDABLE $ 5.65
® | 13
Natural Grocers
Terms and conditions apply. See page 2 for details.
OFFERS VALID MAY 9 TO MAY 31, 2024
IN THE FREEZER
33 % OFF
17 % OFF
17 % OFF
$ 4 45
$ 3 29 EACH
$ 3 29
SO DELICIOUS ® Dairy-Free Ice Creams 16 OZ. Delectable frozen desserts, artfully crafted with no dairy.
NATURAL GROCERS ® BRAND Frozen Risottos 10 OZ.
NATURAL GROCERS ® BRAND Select Frozen Organic Quinoas 10 OZ. High in protein, dietary fiber and nutrients, these quinoas are ready when you are.
A delicious traditional Italian dish without all of the messy prep work.
ALWAYS AFFORDABLE $ 6.65
ALWAYS AFFORDABLE SM $ 3.99
ALWAYS AFFORDABLE $ 3.99
16 % OFF
10 % OFF
20 % OFF
33 % OFF
$ 3 99
$ 5 39
$ 4 95
$ 5 19
NATURAL GROCERS ® BRAND Frozen Gnocchis 16 OZ.
ALEXIA Select Frozen Potatoes 15 19 OZ.
CANYON BAKEHOUSE ® Select Gluten-Free Breads 18 OZ.
NATURAL GROCERS ® BRAND Frozen Organic Spirals 12 OZ.
ALWAYS AFFORDABLE $ 5.99
ALWAYS AFFORDABLE $ 5.95
ALWAYS AFFORDABLE $ 7.79
ALWAYS AFFORDABLE $ 4.99
$ 7 89 12 % OFF
$ 8 29 20 % OFF
$ 4 49 28 % OFF EACH
BASE CULTURE ® Select Gluten-Free Bread Loaves 16 OZ. Delicious gluten-free loaves that let you enjoy your lifestyle. EACH
ALDEN’S ORGANIC ® Organic Ice Creams 48 OZ.
GARDEIN ® Select Meat Alternatives 8.8 13.7 OZ. An easy and delicious way to make your next meal meatless.
No artificial sweeteners, no artificial flavors, just organic ice cream made with real ingredients.
ALWAYS AFFORDABLE $ 8.99
ALWAYS AFFORDABLE $ 10.49
ALWAYS AFFORDABLE $ 6.29
14 | Health Hotline ®
Terms and conditions apply. See page 2 for details.
OFFERS VALID MAY 9 TO MAY 31, 2024
IN THE FREEZER 12 % OFF $ 5 69 - $ 6 99 NEW!
$ 4 29 14 % OFF
NATURAL GROCERS ® BRAND Gluten-Free Pizza Dough or Crusts 16 18.6 OZ. These crusts and doughs are perfect for channeling the creativity of your inner pizza chef.
BEELERS Select All Natural Breakfast Sausages 16 OZ. Delicious, ready-to-cook sausage made from humanely raised pork with no antibiotics ever.
ALWAYS AFFORDABLE SM $ 4.99
ALWAYS AFFORDABLE $ 6.49 - $ 7.99
$ 3 59 33 % OFF EACH
23 % OFF
$ 5 79 22 % OFF EACH
$ 4 19 EACH
COSMIC BLISS ® Organic Coconut Milk Ice Creams 14 OZ. These out-of-this-world coconut milk ice creams are indulgence done right.
EVOL FOODS ® Select Frozen Entrees 8 10.5 OZ.
UDI’S ® Gluten-Free Hamburger Buns 10.4 10.8 OZ. Soft, golden buns that are the ideal foundation for your perfect burger.
Tasty meals that are made with wholesome ingredients and are ready in just minutes.
ALWAYS AFFORDABLE $ 7.49
ALWAYS AFFORDABLE $ 5.39
ALWAYS AFFORDABLE $ 5.49
$ 4 35 25 % OFF
$ 4 65 28 % OFF
$ 5 75 20 % OFF EACH
GOODPOP ® Select Frozen Dessert Pops 9.9 14 OZ. Delicious frozen treats that are made with wholesome, plant-based ingredients.
TUCSON TAMALE COMPANY Select Frozen Tamales 10 11 OZ.
DOLCEZZA ® Gelato Pints 16 OZ. Award winning old-world gelato crafted with locally sourced ingredients.
Unwrap happiness inside of these award-winning gourmet tamales.
ALWAYS AFFORDABLE $ 5.85
ALWAYS AFFORDABLE $ 7.19
ALWAYS AFFORDABLE $ 6.49
Natural Grocers ® | 15
Terms and conditions apply. See page 2 for details.
By Charity Isely
Biodiversity Loss—It’s an Agricultural Issue Biodiversity… it’s the millions of organisms in a handful of soil, the magic of the Amazon Rainforest, it’s the reason some of us love cilantro, and others find it tastes like soap.It’s the variation of all life on earth and essential to our planet’s survival. Now, it’s facing its greatest crisis in human history, but biodiversity is beautifully resilient, and just as human activities are primarily responsible for its decline, its regeneration depends on us—especially in how we produce our food.
orchards, found more biodiversity in regenerative orchards across multiple metrics, including: • Higher microbial biomass, including Actinobacteria , whose presence is strongly correlated with soil carbon increases.
The “biodiversity deserts” of modern agriculture Agriculture is a primary driver of biodiversity loss and the most significant threat to more than 85 percent of species at greatest risk for extinction. Just four crops—wheat, rice, corn, and soybeans—consume 50 percent of the world's farmland. They’re often grown in monocultures, which dominate 80 percent of cultivated agricultural land, dedicating thousands of acres to producing a single crop reliant on chemical fertilizers and pesticides. These practices destroy habitats and biodiversity, and studies show they also degrade soil health, disrupting the balance of bacterial and fungal communities. Additionally, monocultures and modern seed breeding practices, which demand uniformity for every new generation of seeds, erode genetic adaptability, leaving crops more vulnerable to pests and diseases. The foundational principle of regenerative agriculture is to support biodiversity above and below ground All truly regenerative systems promote biodiversity through interdependent practices. In return, diverse species provide essential ecosystem services, including nutrient cycling, erosion control, carbon sequestration, water infiltration, and pest and disease regulation. Biodiversity-cultivating practices include: • Protecting soil biology by reducing or eliminating tillage and synthetic pesticides and fertilizers. • Promoting soil biological diversity and enhancing fertility with compost and mulch. • Providing a range of nutrients, root structures, and genetic adaptability through continuous cultivation of diversified cover crops and crop rotations. • Encouraging pollinators and beneficial predators by creating on-farm habitats and protecting wild habitats. • Generating e cient, biologically diverse fertilizer on-farm by incorporating grazing ruminants. Grazing also promotes new plant growth and turnover of plant roots, feeding soil microbes and enhancing carbon sequestration. Returning to the California almond orchards we’ve visited before in this series, we find the research backs up positive outcomes for biodiversity in regenerative systems. This 2021 study, comparing conventional and regeneratively managed
• Significantly higher and more diverse invertebrate abundance; for example, earthworms averaged 24.7 per square meter compared to 4.92 in conventional. • Regenerative orchard floors
averaged 75-100 percent plant cover and seven species, while conventional averaged 0-25 percent and two species. Conventional operations relied on
synthetic herbicides and insecticides, while regenerative depended on the diversity and abundance of plant cover and invertebrate communities for pest control. Yet, there was no difference in pest damage between the orchards! Biodiversity on the farm
"It's all about biodiversity" for Greg Massa and Raquel Krach of California's Massa Organics, which they cultivate through practices including no-till, cover crops, and beneficial insect habitats. Their orchard doesn’t suffer from pest outbreaks because natural predators keep it in balance. Greg has also documented 220 bird species on their land so far! At White Oak Pastures in Georgia, complementary animal species are pastured side-by-side. Cows graze the grass, goats and sheep take care of weeds, a variety of poultry feed on roots, bugs, and grubs, and all species fertilize the soil. In 2017, White Oaks sequestered 919 tons of CO2 in the soil, and their beef’s carbon footprint was 111 percent lower than that of conventional! To restore and maintain the biodiversity our planet requires for survival, we must see its footprint on our menus. Choosing food produced in a way that doesn’t externalize its cost onto the planet can't be dismissed as a concept for elitists and idealists— because it's a choice whose toll we all will pay.
For references, please visit: naturalgrocers.com/issue-82
16 | Health Hotline ®
{N}POWER ® MEMBERS ONLY {N}power members get an automatic entry for every $50 you spend on body care and beauty products 5/9/24 through 5/31/24. IN * A Natural Grocers ® Beauty Gift Basket Over $ 300 of products plus a $ 100 Natural Grocers Gift Card
30 Winners Company Wide
Or enter online at naturalgrocers.com/beauty-basket
*NO PURCHASE NECESSARY. 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, Oklahoma, Oregon, South Dakota, Texas, Utah, Washington and Wyoming (each, an “Eligible State”). Void where prohibited by law. Natural Grocers employees, including members of their households, are not eligible for this o er. Sweepstakes starts on 5/9/2024 and ends of 5/31/2024. For o cial rules and complete details, visit: www.naturalgrocers.com/sweepstakes. Sponsor: Vitamin Cottage Natural Food Markets, Inc.
Join Our FREE Rewards Program and Start Saving Even More!
Scan the QR Code to download our NEW Mobile App. Or simply text ORGANIC to 303-986-4600 † or visit NaturalGrocers.com/npower to join!
†Message and data rates may apply. See naturalgrocers.com/privacy for our Privacy Policy and naturalgrocers.com/terms for the {N}power terms of use.
Natural Grocers ® | 17
Terms and conditions apply. See page 2 for details.
Natural Grocers’ ® Body Care Standards are rooted in supporting the health of people and the p anet. These are the principles that set us apart from other retailers: od Care Sta dard
1
3 4 5
We weigh the impact of an ingredient from manufacture to end-use, considering whether the finished ingredient may cause harm AND also whether the upstream effects from the way it is manufactured create significant hazards to people and the planet. We know what we don’t carry and why. We have a list of potentially toxic ingredients that are an automatic NO for any new product seeking entry to our body care department. We are consistently updating this standard as further information becomes available. Case in point— we are currently discontinuing all personal care products containing cyclopentasiloxane because of its significant contribution to air pollution.
We choose the best-in-class for every category of cosmetics that we offer! Our mission is to bring you a well-rounded selection of effective hygiene and beauty essentials that use the least toxic ingredients available within each category. We require samples of all new and reformulated products along with complete ingredient lists, which our team of in-house experts scrutinizes for purity and quality. We stay in-the-know on the latest information about cosmetics and new ingredients entering the market so that we can offer you safer selections within a highly unregulated industry. For references, email customerservice@naturalgrocers.com
2
To learn more about what we don't carry and why, scan the QR code or visit: naturalgrocers.com/body-care-things-we-wont-carry-and-why
18 | Health Hotline ®
UP TO 30 % OFF Select body care & beauty products! *
OFF % 10 BUNDLE!
OFF % 15 BUNDLE!
OFF % 25 BUNDLE!
OFF % 20 BUNDLE!
OFF % 20 BUNDLE!
GET ANY HERITAGE STORE CASTOR OIL PRODUCT FOR 15% OFF with the purchase of any Natural Grocers ® Brand Body Care product
GET ANY DR. BRONNER’S BAR SOAP AT 25% OFF when you buy any 32 OZ Dr. Bronner’s Castile Soap at regu ar retail
GET ANY ALL GOOD 6 OZ SUN SPRAY 20% OFF
GET 10% OFF NOW 7 OZ
BUY ACURE 8 OZ SHAMPOO AND CONDITIONER, GET BOTH 20% OFF
COCONUT OIL when you buy any other NOW product
when you buy any All Good product at regu ar retail
ALWAYS AFFORDABLE SM $ 4.69
ALWAYS AFFORDABLE $ 8.79
ALWAYS AFFORDABLE $ 3.55 - $ 24.79
ALWAYS AFFORDABLE $ 4.69 - $ 25.49
ALWAYS AFFORDABLE $ 6.39
FREE ** BEAUTY BAG THURSDAY, MAY 9 TH ONLY The first 50 customers to visit the body care and beauty department at all locations will be gifted a bag with samples
{N}POWER ® MEMBERS ONLY GET 25% OFF Check your email OR the Natural Grocers mobile app on May 9 TH to clip 25% OFF your entire body care and beauty purchase! Sign up for {N}power by May 4 TH to get access to this offer. MAY 9 TH – MAY 12 TH Spend $50+ on body care and beauty products between May 9-31 for an automatic entry to WIN *** A BEAUTY GIFT BASKET & $100 NATURAL GROCERS GIFT CARD PLUS! A
30 Winners Company Wide
$ 300 VALUE
of Natural Grocers’ best-selling body care and beauty products!
*O ers valid from 5/9/2024 to 5/31/2024 are redeemable only for in-store purchases at participating stores and cannot be combined with other o ers. 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 law. **Limit one per in-store customer. Valid 5/9/2024 only at participating stores. Quantity limited to stock on hand; no rain checks. ***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, Oklahoma, Oregon, South Dakota, Texas, Utah, Washington and Wyoming. Must be an {N}power member to enter. Natural Grocers employees including members of their households, are not eligible. Void where prohibited by law. Sweepstakes starts on 5/9/2024 and ends on 5/31/2024. For o cial rules and complete details, visit www.naturalgrocers.com/sweepstakes. Sponsor: Vitamin Cottage Natural Food Markets, Inc.
Natural Grocers ® | 19
Terms and conditions apply. See page 2 for details.
THIN WISELY B na z Body Care & Beauty
Empower Your Beauty Routine With the Heritage Store®
Craving bold brows and lush lashes? Heritage Store Castor Serum Volumizing Treatment is for you! This formula combines black and organic castor oils to condition and nourish hair follicles. It’s boosted by an A-Team blend of vitamins and botanicals, including biotin and bamboo, to promote longer-looking lashes and fuller-looking brows. With the inclusion of a dual-tipped brush for easy application—it’s an e ortless addition to your beauty routine. But don’t stop at lash and brow! The Heritage Store o ers a selection of pure castor oils, including Black, and Organic, rich in beneficial fatty acids and minerals to nourish and hydrate you from the crown of your head to the soles of your feet. All Heritage Store castor oil formulas are vegan, cruelty-free, and primed to illuminate your bold, beautiful self!
ALWAYS AFFORDABLE $ 3 85 - $ 57 99
Go Fragrance-Free and P anet Forward With The Unscented Company® How much plastic can you cut out in a year? The Unscented Company saved 1,521,513 plastic bottles from entering the waste stream in 2023 and they invite you to join the e ort! This women-owned brand’s mission is straightforward and planet-focused—crafting home and body care staples with just the essential, naturally derived ingredients, and NO added scents or fragrances. Formulas are biodegradable within 28 days, certified cruelty-free, and designed to reduce plastic and water use with glass packaging options, refills, and solid alternatives. Keep household hygiene on-point with the Hand Soap, get silky smooth with the Hand and Body Lotion, and include the Soap Bar in all your far-flung adventures—there’s a refill waiting when you run out. Minimize your impact with The Unscented Co—it’s a hygiene upgrade for you and the planet!
15 % OFF SALE! ALWAYS AFFORDABLE SM $ 4.69- $ 25.49
20 | Health Hotline ®
Terms and conditions apply. See page 2 for details.
Shampoo Gets a Sustainability Boost With SunLeaf®
Oral Hygiene Routines Get Clean With Davids
Sustainability goals meet good hair days at SunLeaf! Lather up your skin and scalp with Sun Leaf’s Shampoo & Body Soap Bars—delivering a delightfully scented, moisturizing clean in a single, plastic-free product. Hand-crafted in Minnesota, they’re vegan, biodegradable, packaged in recycled paper, and made with pollinator-friendly ingredients and water-conserving practices. With eleven enticing essential oil-based aromas (including unscented) to choose from—Sun Leaf Shampoo & Soap Bars are equally suited to camping trips, carry ons, and everyday hygiene routines. Excess plastic and toxic synthetic chemicals in personal care are out. Pure essential oil scents and plant based, cruelty-free, water-friendly ingredients are IN—are you?
Are you dirtying your mouth to brighten your smile? Oral hygiene is non-negotiable, but the labels of mainstream toothpaste are often cluttered with artificial colors, flavors, preservatives, and other questionable chemicals. Davids premium toothpaste does things di erently. It’s fluoride-free and formulated to e ectively remove plaque with naturally derived micro abrasives that polish and keep your pearly whites, white. With a supporting cast of potent, naturally sourced ingredients, like xylitol, to promote balance and freshness, all you must decide is what type of minty flavor is your favorite. It’s vegan, cruelty-free, US-made, with 98% of ingredients US-origin-sourced and packaged in non-BPA lined, recyclable aluminum tubes. Brush with Davids—the toothpaste that makes dazzling smiles and fresh breath happen naturally!
SALE! ALWAYS AFFORDABLE SM $ 6.79 $ 5 69 5 OZ. EACH
SALE! ALWAYS AFFORDABLE $ 10.29 $ 8 19 5.25 OZ.
Level Up Your Skincare Routine With MadHippie
Searching for your skincare “Holy Grail”? Meet Mad Hippie, whose glowing customers attest to finding it! The award-winning Vitamin C Serum invites all skin types to bask in its soft glow. It packs a triple antioxidant punch with a stable form of vitamin C alongside vitamin E and ferulic acid. The Corrective Peptide Serum, fueled by rejuvenating peptides, ceramides, and more powerful actives, is a “gravity-defying” gift for stressed and aging skin. The Antioxidant Facial Oil, containing over a dozen free-radical scavenging botanicals in a non-comedogenic argan oil base, is crafted to hydrate and nourish your lovely face in the presence of environmental stressors. Certified cruelty-free, vegan, and sustainably packaged—cut through the skincare clutter and find your Holy Grail with Mad Hippie!
Is Your Sun Protection All Good? “If it’s good enough for Nemo, it’s good enough for you”—that’s the All Good sunscreen mantra! Instead of toxic chemicals that your skin, coral reefs, and aquatic life absorb—All Good mineral-based sun protection uses non-nanoparticle zinc oxide as a non-absorbent sun-blocking barrier. Best of all, it delivers the same broad-spectrum UVA/UVB protection as chemical
sunscreens, using only reef and human-friendly ingredients! All Good also knows that di erent occasions require di erent applications and SPFs. That’s why they’ve created all the options, including Kids, Sport, and Facial. The brand is cruelty-free, climate-neutral certified, and women-owned, fueled by “badass lady power” and solar power, too. Water-resistant, non greasy, and reef friendly—All Good delivers everything you, and Nemo, want in suncare!
ALWAYS AFFORDABLE $ 14 29 - $ 37 99
SCAN TO SEE EVEN MORE AMAZING BODY CARE PRODUCTS!
UP TO ALWAYS AFFORDABLE $ 2.85- $ 24.79 21 % OFF
Natural Grocers ® | 21
Terms and conditions apply. See page 2 for details.
25 % OFF
DR BRONNER’S All Bar Soaps 5 OZ 25 % OFF $ 3 49
30 % OFF
WELEDA All Weleda Products
KHADI All Khadi Hair Products
ALWAYS AFFORDABLE $ 4.69
ALWAYS AFFORDABLE SM $ 4.59 - $ 24.99
ALWAYS AFFORDABLE $ 18.89 - $ 24.59
21 % OFF Up to
21 % OFF Up to
24
%
OFF
SOOTHING TOUCH ® Body Butters & Lotions Mix and Match $ 10 29
HUMBLE ® All Humble Products
ALL GOOD Select Sunscreens
ALWAYS AFFORDABLE $ 13.59
ALWAYS AFFORDABLE $ 7.99 - $ 11.79
ALWAYS AFFORDABLE $ 3.55 - $ 24.79
20 % OFF
20 % OFF
20 % OFF
ACURE ® All Acure Products
ANDALOU NATURALS Select Facial Care
ALAFFIA ® All A affia Products
ALWAYS AFFORDABLE $ 8.79 - $ 18.49
ALWAYS AFFORDABLE $ 4.99 - $ 24.99
ALWAYS AFFORDABLE $ 8.99 - $ 15.69
*O ers valid from 5/9/2024 to 5/31/2024 are redeemable only for in-store purchases at participating stores and cannot be combined with other o ers. 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 law. Terms and conditions apply. See page 2 for details.
22 | Health Hotline ®
20 % OFF
20 % OFF
20 % OFF
MAGGIE’S ORGANICS ® Select Socks & Apparel Assorted Varieties ALWAYS AFFORDABLE SM $ 8.49- $ 29.99
ALBA BOTANICA ® Select ACNEdote Products
AVALON ORGANICS ® Select Avalon Organics Products
ALWAYS AFFORDABLE $ 8.79 - $ 14.99
ALWAYS AFFORDABLE $ 10.89 - $ 26.79
20 % OFF
20 % OFF
20 % OFF
TERRA NATURAL DESIGNS All Apparel & Accessories
THE ORGANIC SKIN CO. The Organic Skin Co. Facial Care
AURA CACIA ® All Aura Cacia Products
ALWAYS AFFORDABLE $ 3.95- $ 74.95
ALWAYS AFFORDABLE $ 24.49 - $ 34.29
ALWAYS AFFORDABLE $ 3.29 - $ 35.49
20 % OFF
20 % OFF
20 % OFF
INESSCENTS™ All Inesscents Products
MY CHELLE ® All My Chelle Products
COCOKIND All Cocokind Facial Care
ALWAYS AFFORDABLE $ 4.29 - $ 38.39
ALWAYS AFFORDABLE $ 13.89 - $ 55.55
ALWAYS AFFORDABLE $ 7.99 - $ 25.79
*O ers valid from 5/9/2024 to 5/31/2024 are redeemable only for in-store purchases at participating stores and cannot be combined with other o ers. 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 law.
Natural Grocers ® | 23
Terms and conditions apply. See page 2 for details.
15 % OFF
18 % OFF $ 3 25 EACH
22 % OFF $ 6 99
NATURAL GROCERS ® BRAND New Liquid Castile Soaps 16 OZ
NATURAL GROCERS ® BRAND Bath Bombs 5 OZ
EVOLVH All EVOLVh Hair Products
ALWAYS AFFORDABLE SM $ 8.99
ALWAYS AFFORDABLE $ 3.99
ALWAYS AFFORDABLE $ 8.99 - $ 28.99
15 % OFF
15 % OFF $ 10 99
15 % OFF $ 5 89
NATURAL GROCERS ® BRAND Liquid Castile Soaps 32 OZ
HERITAGE STORE ® All Heritage Store Products
NATURAL GROCERS ® BRAND New! Unscented Epsom Salts 64 OZ
ALWAYS AFFORDABLE $ 12.99
ALWAYS AFFORDABLE $ 4.69 - $25.49
ALWAYS AFFORDABLE $ 6.99
NOW ® Coconut Oil 7 OZ 10 % OFF $ 5 75
15 % OFF
15 % OFF
NOW ® Bamboo Diffuser 13 % OFF $ 38 99
HIMALAYA HERBALS ® Select Hima aya Herbal Products ALWAYS AFFORDABLE $ $1.99 - $ 9.99
DERMA E ® All Derma E Products
ALWAYS AFFORDABLE $ 7.59 - $ 33.25
ALWAYS AFFORDABLE $ 44.99
ALWAYS AFFORDABLE $ 6.39
*O ers valid from 5/9/2024 to 5/31/2024 are redeemable only for in-store purchases at participating stores and cannot be combined with other o ers. 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 law.
24 | Health Hotline ®
Terms and conditions apply. See page 2 for details.
PERIMENOPAUSE WHAT EVERY WOMAN NEEDS TO KNOW ABOUT
By Lindsay Wilson
Sometime in my early-ish to mid-forties things started to get weird. I developed severe anxiety, a full night’s sleep became elusive, I felt achy and old, was so fatigued, I gained weight (especially in my belly), I began having spells of vertigo, and overall, just generally didn’t feel at home in my body. None of this had happened before and it all happened without changing any lifestyle or dietary habits. I felt like I was falling apart. Was this the fabled midlife crisis I’d heard about my whole life? Turns out it was perimenopause. When it comes to perimenopause, the biggest hormonal change that anyone with ovaries will go through, we’re left in the dark, or worse, brushed off, symptoms dismissed (this is especially true for African American and Latina women, who, on average, go through menopause earlier than white women, and also experience worse symptoms). When I asked my gynecologist about my cluster of symptoms, she seemed to only hear my complaint of weight gain, told me to eat less, and welcomed me to middle age. I left the appointment so disheartened, but I can’t blame her: A 2023 survey published in the journal Menopause found that nearly 70 percent of OB/GYN residency pro grams in the U.S. lacked curriculums dedicated to menopause, and a 2019 Mayo Clinic survey of medical residents (specializing in family medicine and obstetrics and gynecology) found that only 6.8 percent reported feeling “ade quately prepared to manage women experiencing menopause.” Rather than being taken seriously, “the Change,” as it’s been coined, became a joke, a trope of women gone mad with rage and hot flashes, that no one really seemed to want to talk about. But the tide is changing. Women are talking about their symptoms, we’re connecting the dots, and we are seeking out ways to manage those symptoms.
What is perimenopause? I’d never given much thought to perimenopause, and only vaguely thought of menopause as something that was very far in my future. Little did I know that perimenopause would knock me off my feet, at a time when I still felt so young. So what is it exactly? Perimenopause is the transition period leading up to menopause (menopause is when the ovaries completely stop producing estrogen and you haven’t had a period for a full year; fun fact: menopause is exactly one day—the day you haven’t had a period for 12 months, after that, you are considered post-menopausal). Perimenopause starts in your early to mid-40s on average, but it can start as early as your 30s and it can last between four and 10 years. It is a time of wild hormonal fluctua tions, with extreme ups and downs, but with a general pattern of declining estrogen
Natural Grocers ® | 25
(and progesterone) production. It’s a time in which your monthly period can become unpredictable, sometimes not happening at all, and other times coming like a 100-year flood. Every woman’s perimenopausal experience is as unique as she is, and symptoms are far-ranging and some are even surprising. Here is a (non-exhaustive) list, in no particular order: heart palpitations, itchy, crawling skin, insomnia, anxiety, depression, joint pain, vaginal dry ness, urinary incontinence, weight gain, especially in the belly, mood swings, loss of libido, brain fog, hair loss/hair thinning, memory loss, vertigo, night sweats, hot flashes, dry mouth, and bleeding gums. As you can see, it’s not just hot flashes; in fact, a survey of perimenopausal women found that the top three symptom complaints were mood swings, brain fog, and fatigue. It turns out that estrogen affects nearly every part of our bodies, and with its decline, we start experiencing (sometimes weird) symptoms. In addition to the more acute symptoms, long-term effects of estrogen loss—especially if there is no management of symptoms—include muscle loss, bone loss, and a higher risk for insulin resistance and other metabolic dysfunction, dementia, and cardiovascular disease. But there are ways to counteract this, and the perimenopausal years are the perfect window of opportuni ty for healthy interventions. Shi ing how you eat must become a priority When it comes to diet, one thing becomes crystal clear during perimenopause: what may have worked for years just doesn’t anymore. Sixty to 70 percent of women report gaining weight during the menopausal transition, particularly in the belly, and this weight gain can be a risk factor for cardiovascular disease. Perimenopause leads to reduced metabolic flexibility, or the ability to switch between burning carbs and fat for fuel, changes our body composition, with a significant increase in fat mass and a reduction in lean muscle mass, and changes where fat is distributed in our bodies (looking at you, belly fat), making it imperative to adjust how we eat. Lean into a low-in ammatory diet. Estrogen plays an important role in modulating inflammation in our bodies, so as estrogen decreases, inflam mation increases. Inflammation can increase the severity of menopausal symptoms and the risk of a number of degenerative diseases. Now is the time to lean into a low-inflammatory diet. What does that look like? The main things to avoid (or at least strictly limit) include sugars, refined carbohydrates and processed grains, fried foods, high omega-6 vegetable oils, and alcohol, as they are all drivers of inflammation. Instead, fill your plate with quality protein, healthy fats, and loads of fiber-rich vegetables. Take inspiration from the Mediterranean diet, which comes out on top in research for promoting health through perimenopause and beyond, including reducing cardiovascular risk, maintaining bone mineral density and a healthy weight, preventing cognitive decline, improv ing mood, decreasing hot flashes, and reducing the risk of all-cause mortality. This way of eating is based on a foundation of anti-inflammatory and antioxidant-rich foods: seafood, olive oil, pastured dairy and meat, nuts and
legumes, vegetables, and an array of spices. Learn to prioritize protein.
During the menopausal transition, protein breakdown increases and protein synthesis declines. To counteract the loss of lean muscle mass, it is imperative to eat enough protein. Experts recommend 1.2 grams of protein per kilogram of body weight for perimenopausal women; converted to pounds, that would be 81.6 grams of protein per day for a 150-pound person. If you are very physically active, especially if you are strength training (a must for peri- and post-menopausal women!), those requirements can increase to 2 grams per kilogram of body weight
daily. One study found that post-menopausal women who consumed at least 1.1 g/kg body weight daily had lower fat mass and better upper and lower body strength compared to those in the low protein group (less than .8g/kg/body weight/day). Good protein sources include grassfed or regeneratively raised beef, bison, pork, chicken, and eggs;
26 | Health Hotline ®
Made with FlippingBook Digital Publishing Software