Health Hotline Magazine | November 2023

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

OFFERS VALID OCTOBER 27 TO NOVEMBER 25, 2023

NOVEMBER 2023 | VOL. 76

A G O O D S G I V 4 U S M

V E

A N K

I N G

T H

SAVE ON ALL THE FIXINGS YOU NEED FOR A DELICIOUS HOLIDAY FEAST!

THANKSGIVING HOT DEALS! CHEC OUT OU – NOVEMBE 18 – 21 ONLY –

* RESERVE YOUR TURKEY TODAY! $5 Deposit Required

48 % UP TO SEE THE DEALS ON PAGE 16! OFF

SEE PAGE 20 FOR DETAILS!

*While supplies last; see store for details.

LETTE FROM

CONTENTS RECIPE SAVORY OAT MUFFINS 11 MEAL DEAL - PUMPKIN SPICE PANCAKES 15

THE Iselys

THANKSGIVING HOT DEALS!

RESERVE YOUR TURKEY TODAY!

EARTH WATCH - ENVIRONMENTAL VICTORIES NUTRITION EDUCATION 27 24 THANKSGIVING SIDE DISHES 29 EAT FOR A BETTER MOOD! RECIPE MAPLE PECAN TWICE-BAKED SWEET POTATOES 23 38 BRUSH UP ON NATURAL SOLUTIONS FOR ORAL HEALTH

In November, we like to imagine that we’re all spending the month in cozy sweaters, planning our fourth Thursday menus next to a crackling fire. We dream of weather that is mostly fall sunshine, but just crisp enough to make those sweaters justifiable. And we hope it’s punctuated by moments of contemplative gray, during which we have plenty of time to sink into a comfy chair with a book. In November, we like to imagine that we take a break from the news for 30 glorious late-fall days and that while we’re not paying attention, nothing newsworthy happens. We daydream that all Thanksgiving travel plans will come together as smoothly as the eggnog we’ll be enjoying in December. We envision ourselves making time to indulge in joyful daily movement, relaxing in a warm, candlelit bath, and savoring as many hours of restful sleep as we need! And we hope we seize opportunities to help our communities in some small way, even just by bringing a neighbor a bowl of soup and a smile. In November, we like to imagine that as the brilliant beauty of autumn dances its way toward winter, we immerse our senses in its small delights… vivid, fading color, first snows, cold, rosy cheeks, pumpkin, pear, and apple things, practicing our pie crust technique… the whole beautiful patchwork of November ingredients! We hope we wrap ourselves in it like a favorite quilt or a grandmother’s warm embrace. In November, we like to imagine that instead of hurtling toward the holiday chaos at full throttle, we can stroll toward it with un-rushed intention. We hope that along the way, we discover the things that remind us why gathering with the people we love around a table filled with delicious food matters. And perhaps we will find that gratitude—the deep-down-in-our-guts kind—blooms when we pause and inhale deep breaths of life's wondrous details. We hope this is what we bring to the day we call Thanksgiving. We look forward to seeing you soon, neighbors. May the good things you like to imagine in November come true for you!

NATURALGROCERS.COM @naturalgrocers @shopnaturalgrocers

IMPORTANT TERMS AND CONDITIONS FOR HEALTH HOTLINE ® OFFERS Unless otherwise noted, these offers are available only from 10/27/23 to 11/25/23 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.

The Isely Family Talk to you soon! We're so happy you're here.

OU 5 FOUNDING P INCIPLES

QUALITY PRODUCTS

ALWAYS AFFORDABLE PRICING

COMMITMENT TO OUR COMMUNITY

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NUTRITION EDUCATION

2 | Health Hotline ®

OFFERS VALID OCTOBER 27 TO NOVEMBER 25, 2023

family! WATERS

of the

members

$ 1 99 EACH 12 OZ.

Natural Grocers ® Brand Organic Sparkling Probiotic Water is lightly carbonated, delightfully crisp, fun, and fruity! With selections from Cherry Lime to Hibiscus—it’s made with organic, non-GMO flavors and extracts, 2 billion probiotic cultures per can, and no sugar or other sweeteners. Whether you’re a mixologist looking for a new twist or simply thirsty for a deliciously eervescent, zero-calorie beverage—raise a can, and let’s toast to the future with “tree-drawn” water!

NaturalGrocers.com/ngbp-organic-probiotic-water Terms and conditions apply. See page 2 for details.

Natural Grocers ® | 3

OFFERS VALID OCTOBER 27 TO NOVEMBER 25, 2023

GROCERY

25 % OFF

16 % OFF

$ 6 89 21 % OFF

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

LAKEWOOD JUICES ® Organic Pure Lemon Juice 32 OZ. Pure, fresh-pressed juice with no added preservatives.

ALWAYS AFFORDABLE $ 2.99

ALWAYS AFFORDABLE $ 8.75

29 % OFF

20 % OFF

$ 3 99

$ 1 89

DANDIES ® Vegan Marshmallows 10 OZ. Perfect for campfire roasting, smores, hot cocoa, or snacking out of the bag. $ 2 99 EACH

WHOLESOME SWEETENERS ™ Organic Powdered Sugar 16 OZ. A confectioners sugar that is grown and processed without chemicals like pesticides and herbicides.

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

ALWAYS AFFORDABLE SM $ 5.39

ALWAYS AFFORDABLE $ 2.39

ALWAYS AFFORDABLE $ 4.25

$ 3 29 10 % OFF

24 % OFF

$ 3 49 23 % OFF

KETTLE BRAND ® Select Potato Chips 4.25 5 OZ. An authentic taste experience crafted from the finest ingredients. 2/ $ 6

NATURAL GROCERS ® BRAND Dish Soaps 24 OZ. Vegan, non-toxic and free of parabens, phthalates, sulfates, and synthetic fragrances. EACH

YOGI ® Teas 16 CT Delicious teas that are blended with purpose, both for taste and for wellness.

ALWAYS AFFORDABLE $ 3.99

ALWAYS AFFORDABLE $ 4.55

ALWAYS AFFORDABLE $ 3.69

4 | Health Hotline ®

Terms and conditions apply. See page 2 for details.

OFFERS VALID OCTOBER 27 TO NOVEMBER 25, 2023

GROCERY

$ 2 69 25 % OFF

20 % OFF

BLUE DIAMOND ® Nut-Thins Crackers 4.25 OZ. Craveable gluten-free crackers made from the goodness of premium almonds and rice. 2/ $ 7 ALWAYS AFFORDABLE $ 4.39

VOSS ® Sparkling Water 27.1 OZ. Pure sparkling water that is low in minerals for a clean taste.

ALWAYS AFFORDABLE SM $ 3.59

$ 3 59 25 % OFF

20 % OFF

$ 5 69 20 % OFF

$ 4 19

ENJOY LIFE ™ Chocolate Chips, Chunks, or Morsels 9 10 OZ. Delicious, certified gluten-free chocolate, perfect for melting, baking, and more. EACH

WORLD CENTRIC ® 9” Fiber Plates 20 CT Renewably made from surplus sugarcane and wheat straw fiber to be 100% compostable.

LATE JULY ® Organic Restaurant Style Tortilla Chips 10.1 OZ. Deliciously crispy, thin tortilla chips made with whole ground corn.

ALWAYS AFFORDABLE $ 5.29

ALWAYS AFFORDABLE $ 4.85

ALWAYS AFFORDABLE $ 7.19

$ 9 49 25 % OFF

36 % OFF

$ 3 69 23 % OFF

$ 4 15

4TH & HEART Select Ghee 9 OZ. A delicious lactose-free 1:1 substitute for butter or cooking oil in any recipe.

AMY’S KITCHEN ® Soups 13.8 14.7 OZ. Hearty plant-based soups boasting traditional comfort in every spoonful.

ANNIE’S ™ Organic Graham Crackers 14.4 OZ. A wholesome snack that is perfect for s’mores, mini sandwiches, or enjoying straight from the box.

ALWAYS AFFORDABLE $ 12.69

ALWAYS AFFORDABLE $ 4.85

ALWAYS AFFORDABLE $ 6.55

Natural Grocers ® | 5

Terms and conditions apply. See page 2 for details.

OFFERS VALID OCTOBER 27 TO NOVEMBER 25, 2023

GROCERY

$ 4 99 23 % OFF

$ 3 79 20 % OFF

$ 2 89 20 % OFF EACH

BACK TO NATURE ™ Fudge Mint Cookies 6.4 OZ. These crisp, chocolate cookies are baked with a hint of peppermint and covered in rich fudge.

BONAFIDE PROVISIONS ® Organic Broths 32 OZ. Traditional broths, crafted to deliver hearty nutrition and rich flavor.

THEO CHOCOLATE ® Organic Chocolate Bars 2.8 3 OZ. Made from ethically sourced ingredients, these chocolate bars are made to delight!

ALWAYS AFFORDABLE SM $ 4.79

ALWAYS AFFORDABLE $ 3.65

ALWAYS AFFORDABLE $ 6.49

$ 3 85 19 % OFF

$ 5 99 19 % OFF

$ 4 85 22 % OFF

SILVER HILLS BAKERY ® Organic Sprouted Bagels 14 OZ. Delicious bagels, made with sprouted whole grains for superior nutrition and digestion. EACH

BOB’S RED MILL ® Instant Potato Flakes 16 OZ. Made from genuine russet potatoes. Simply add water, fluff with a fork, and enjoy.

BRAGG ® Organic Apple Cider Vinegar 32 OZ. Brimming with the crispness and tangy flavor of the organically grown apples it was made from.

ALWAYS AFFORDABLE $ 4.79

ALWAYS AFFORDABLE $ 7.45

ALWAYS AFFORDABLE $ 6.25

$ 3 79 33 % OFF

$ 12 99 24 % OFF

25 % OFF

CROFTER’S ORGANIC ® Organic Just Fruit Spreads 10 OZ. Delicious spreads made from real fruits with no processed sugar added. 2/ $ 7

COBRAM ESTATE 100% California Classic Olive Oil 25.4 OZ. A multipurpose oil with a classically bold, but not overpowering flavor.

FODY FOODS ™ Low FODMAP Mild Salsa 16 OZ. Delicious, low FODMAP salsa that is big on flavor and won’t leave you bloated.

ALWAYS AFFORDABLE $ 17.29

ALWAYS AFFORDABLE $ 4.69

ALWAYS AFFORDABLE $ 5.69

6 | Health Hotline ®

Terms and conditions apply. See page 2 for details.

OFFERS VALID OCTOBER 27 TO NOVEMBER 25, 2023

GROCERY

$ 11 99 21 % OFF

26 % OFF

$ 2 69 20 % OFF

CHICAS ® Tortilla Chips 7 8 OZ. Traditionally crafted tortilla chips, crisped to perfection in rice bran oil. 2/ $ 7

ICELANDIC GLACIAL ™ Spring Water 1.5 L

LA TOURANGELLE ® Avocado Oil 16.9 OZ.

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

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

ALWAYS AFFORDABLE $ 4.79

ALWAYS AFFORDABLE SM $ 3.39

ALWAYS AFFORDABLE $ 15.29

21 % OFF

25 % OFF

$ 3 15 21 % OFF

$ 4 19

$ 5 69

LET’S DO ORGANIC ® Organic Sweetened Condensed Coconut Milk/ 7.4 OZ. A dairy-free substitute for decadent desserts that is also perfect for mixing into coffee.

MARY’S GONE CRACKERS™ Organic Original Gluten Free Crackers 5.5 6.5 OZ. Savory, toasted crackers made from whole, organic ingredients to deliver happy snacking.

FLAX4LIFE ® Select Gluten-Free Muffins or Brownies 14 OZ. Nutritious and delicious muffins that are a perfectly sweet and hearty treat.

ALWAYS AFFORDABLE $ 7.29

ALWAYS AFFORDABLE $ 5.65

ALWAYS AFFORDABLE $ 3.99

16 % OFF

45 % OFF

20 % OFF

MUIR GLEN Organic Tomatoes 14.5 OZ. Juicy tomatoes, harvested fresh and canned at the peak of ripeness. 2/ $ 3

NATURAL GROCERS ® BRAND Organic Canned Vegetables 14.5 15 OZ. Stock your pantry with these quality canned veggies, perfect for making delicious happen in a pinch. 2/ $ 3

$ 1 99

NATURAL GROCERS BRAND Organic Canned Pumpkin 15 OZ. A high-quality holiday season staple that is 100% organic and GMO free.

ALWAYS AFFORDABLE $ 2.75- $ 2.99

ALWAYS AFFORDABLE $ 1.79

ALWAYS AFFORDABLE $ 2.49

Natural Grocers ® | 7

Terms and conditions apply. See page 2 for details.

OFFERS VALID OCTOBER 27 TO NOVEMBER 25, 2023

GROCERY

22 % OFF UP TO

$ 4 99 15 % OFF

$ 3 99 14 % OFF

SELECT SIMPLY

NATURAL GROCERS ® BRAND Organic Sliced or Pitted Kalamata Olives 6.3 OZ. These large, zesty olives are ripened to perfection and full of authentic Mediterranean flavor. EACH

ORGANIC ® PRODUCTS

NIMAN RANCH Sliced Genoa Salami 3 OZ.

High-quality seasonings, spices, and herbs to enhance your cooking experience.

Artisan crafted, uncured, and free of artificial ingredients or fillers.

ALWAYS AFFORDABLE $ 5.89

ALWAYS AFFORDABLE $ 4.69- $ 4.79

ALWAYS AFFORDABLE SM $ 4.49- $ 15.35

$ 10 99 8 % OFF

$ 4 79 25 % OFF

$ 8 99 10 % OFF

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

NATURAL GROCERS BRAND Organic Extra Virgin Olive Oil 25.5 OZ. Silky smooth, traditional olive oil with a complex, buttery and fruity flavor.

NATURAL GROCERS BRAND Organic Grade A Dark Maple Syrup 12 OZ. Dark, robust, and dripping with flavor–this syrup is in a class of its own.

ALWAYS AFFORDABLE $ 6.39

ALWAYS AFFORDABLE $ 11.99

ALWAYS AFFORDABLE $ 9.99

$ 4 99 16 % OFF

$ 6 59 25 % OFF

$ 7 29 23 % OFF

RISHI TEA Organic Teas 15 CT Premium teas, expertly selected to be imported from growers across the world.

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

GRAIN BERRY ® Onyx Sorghum Cereals 12 16 OZ. Packed with powerful nutrition that slows sugar absorption as well as plenty of plant fiber.

ALWAYS AFFORDABLE $ 8.85

ALWAYS AFFORDABLE $ 9.55

ALWAYS AFFORDABLE $ 5.99

8 | Health Hotline ®

Terms and conditions apply. See page 2 for details.

OFFERS VALID OCTOBER 27 TO NOVEMBER 25, 2023

GROCERY

$ 2 99 31 % OFF

24 % OFF

22 % OFF

KETTLE & FIRE ® Cooking Broths 32 OZ. Light broths made with clean ingredients to add depth of flavor to your recipe. 2/ $ 7

$ 1 35

SOLELY Organic Fruit Jerky 0.8 OZ. Made with ripe organic fruit, picked at its peak and crafted into deliciously portable strips.

SPUDSY Sweet Potato Puffs 4 OZ. These tasty puffs are made with a commitment to reduce food waste.

ALWAYS AFFORDABLE $ 4.65

ALWAYS AFFORDABLE SM $ 1.75

ALWAYS AFFORDABLE $ 4.39

$ 4 49 10 % OFF

32 % OFF

23 % OFF

$ 6 69

$ 2 89

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

SWEETLEAF ® Sweet Drops 1.7 OZ. Satisfy your sweet tooth without any of the guilt of sugar with these stevia drops.

SPECTRUM CULINARY Organic White Vinegar 32 OZ.

A pure, neutral-tasting vinegar perfect for cooking or as a safe household cleaner and disinfectant.

ALWAYS AFFORDABLE $ 4.99

ALWAYS AFFORDABLE $ 8.69

ALWAYS AFFORDABLE $ 4.25

24 % OFF

22 % OFF

20 % OFF

$ 3 89

TERRA ® Select Vegetable Chips 5 OZ. Delicious vegetable chips that range from mild to wild, perfect for when cravings strike! 2/ $ 7

TONY’S CHOCOLONELY ® Select Chocolate Bars 6.35 OZ. Made from ethically sourced cocoa so you can treat yourself and feel good about it! 2/ $ 8

WALKER’S SHORTBREAD ® Shortbread Rounds 5.3 OZ. Made with Walkers traditional pure-butter shortbread recipe which is over 100 years old.

ALWAYS AFFORDABLE $ 4.89

ALWAYS AFFORDABLE $ 4.65

ALWAYS AFFORDABLE $ 5.15

Natural Grocers ® | 9

Terms and conditions apply. See page 2 for details.

OATS FO THE LOVE OF O GANICS: YOUR O GANIC HEADQUA TE S ® Oats have a reputation for being, well… a little boring. Humble as they may be though, humans have a love for oats. From oatmeal to oat milk, cookies, oat baths, and cereals, savory or sweet, oats will be there. Perhaps one of our most diverse and ubiquitous foods, this whole grain brings a nutritious and satiating goodness to our diets.

By Morgaine Lee

A Breakfast That Packs a Punch “And in the breakfast corner, stepping into the ring at the prime weight of half a cup, we have oatmeal. With an impressive record of 7-9 grams of protein, 5 grams of fiber, and 175 mg of potassium—it’s oooaaat time!” Athletes like Mike Tyson are known to have oatmeal for breakfast to fuel their bodies, and for good reason! Oats are well-studied for their benefits to the cardiovascular system. Their high fiber content, specifically beta glucans, support healthy cholesterol levels and healthy blood pressure by relaxing the arteries. Throw some organic pumpkin seeds, blueberries, and maple syrup in there and you’re set to step into the ring and take on the world! I’ll Have an Oat Milk Latte, Hold the Glyphosate

One of the most notoriously used herbicides in conventional oat farming is glyphosate. Glyphosate is the most widely used weed killer in the world, with 113 million tons sprayed annually in the United States alone.This toxic spray is known to be a probable human carcinogen, is able to cross the blood-brain barrier, disrupt neurological and endocrine function, and deplete biodiversity on land and in waterways. Scary stu ! A 2023 investigation found eight percent of oat milk samples tested contained glyphosate above the recommended maximum allowable amount. For how widely we consume oats in various forms, from oatmeal cookies to oat milk, it is imperative we choose organic to protect each other and our planet from this toxic herbicide. Better Soil, Better Crops, Happier Planet

One of the nasty e ects of the glyphosate used in conventional oat farming is that in addition to killing unwanted weeds, it wipes out the microorganisms living in the soil. Healthy soil is alive with microorganisms like bacteria, invertebrates, and fungi that breakdown organic matter that provides nutrients for crops, builds soil structure, and plays important roles in processes like carbon sequestration. Conversely, the practice of crop rotation commonly used in organic farming helps build nutrient-rich soil, reduces pollution in waterways, and even reduces the farm’s fossil fuel emissions. With an increasing demand for oats, namely due to the rising popularity of oat milk, more farms in the U.S. are introducing oats into their crop rotations. Choosing organic oats supports healthier soils, and a healthier YOU!

For references, email customerservice@naturalgrocers.com

10 | Health Hotline ®

Savory Oat Muffins Give your taste buds a break from sweet and try these endlessly customizable Savory Oat Muf ns! Consider some of our favorite combinations for inspiration: Feta, spinach, and kalamata olives with rosemary and oregano; pickled jalapeños, green onions, bacon, and cheddar; or zucchini, spinach, sun-dried tomatoes, and fresh basil. Great as a portable breakfast or a healthy snack!

Makes: 12 | Prep time: 15- 20 minutes Baking time: 25-30 minutes | Total time: 45-50 minutes

Ingredients • 1 ½ cups Natural Grocers ® Brand Bulk Almond Flour • 1 ½ teaspoons Natural Grocers Brand Bulk Baking Powder • ¾ teaspoon Natural Grocers Brand Bulk Real Salt • 2 teaspoons Natural Grocers Brand Bulk Organic Seasonings of your choice (garlic powder, thyme, rosemary, etc.) or 2 tablespoons chopped fresh organic herbs • 1 ½ cups Natural Grocers Brand Organic Rolled Oats (or sub certified gluten-free old fashioned oats for a gluten-free version) • 3 Natural Grocers Brand Regenerative Organic Pasture-Raised Eggs • ¾ cup organic milk (or sub dairy-free milk) • 6 tablespoons organic butter, melted • 1 cup grated or crumbled organic cheese (or dairy-free cheese style shreds), optional • Add-ins (combine any of the following add-ins for a total of 1 ½ cups): • Natural Grocers Brand Hickory Smoked Uncured Bacon, cooked and crumbled • Breakfast sausage, cooked and crumbled • Organic red pepper, finely diced • Natural Grocers Brand Organic Frozen Chopped Kale or Spinach, thawed and squeezed dry • Organic green onions, thinly sliced • Natural Grocers Brand Olives (any pitted variety), drained and roughly chopped • Organic shredded zucchini, squeezed dry • Natural Grocers Brand Organic Sliced Jalapeños, roughly chopped • Natural Grocers Brand Bulk Organic Sun-Dried Tomatoes, soaked in warm water for 10 minutes, drained and chopped

*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. Instructions 1. Preheat oven to 375° F. Line a 12-cup muffin pan with parchment paper liners. 2. Whisk together the almond flour, baking powder, salt, and seasonings or fresh herbs, breaking up any clumps. Stir in the oats. 3. In a separate bowl, whisk the eggs, then add the milk and butter; stir well to combine. 4. Add the wet ingredients to the dry ingredients and stir until completely combined. Add the cheese and your chosen add-ins, stirring to distribute all ingredients evenly. 5. Divide the batter equally among the 12 muffin cups (they will be full). Tap the muffin tin on the counter a few times to settle the batter, then transfer to the oven. 6. Bake for 25-30 minutes, until the tops are golden and a toothpick inserted into the middle of a muffin comes out clean. Allow to cool for 10 minutes before serving. 7. Store any leftovers in an air-tight container in the refrigerator for up to 3 days or in the freezer for up to a month. To reheat, warm in the oven or toaster oven at 300° F for about 10 minutes before enjoying (thaw before warming if frozen). Natural Grocers ® | 11 Terms and conditions apply. See page 2 for details.

IN THE fridge IN THE OFFERS VALID OCTOBER 27 TO NOVEMBER 25, 2023

10 % OFF

23 % OFF

$ 4 49 EACH

$ 2 29

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

LIVE ® SODA Organic Kombuchas 12 OZ.

Bubbly beverages brimming with live probiotics that are as beneficial as they are refreshing.

ALWAYS AFFORDABLE SM $ 4.99

ALWAYS AFFORDABLE $ 2.99

15 % OFF

21 % OFF

20 % OFF

$ 5 85 EACH

$ 6 75

$ 4 79

BITCHIN’ SAUCE™ Select Almond Dips or Sauces 7 8 OZ. Deliciously indulgent almond dips that are sure to satisfy! EACH

KITE HILL ® Dairy-Free Cream Cheeses 8 OZ. Velvety smooth cream cheese alternatives that are free of artificial preservatives.

APPLEGATE ® Organic Black Forest Ham 6 OZ. Bring a classic German tradition to your sandwich with this hearty smoked ham.

ALWAYS AFFORDABLE $ 7.45

ALWAYS AFFORDABLE $ 7.95

ALWAYS AFFORDABLE $ 5.99

36 % OFF

20 % OFF

$ 4 75

$ 1 39

VIOLIFE Select Dairy-Free Cheeses 5.3 8 OZ. Award-winning vegan cheese, ready to be melted or enjoyed straight from the bag. EACH

SO DELICIOUS ® Select Coconutmilk Yogurts 5.3 OZ. Smooth, creamy, and delicious, these yogurts are a perfect dairy replacement. EACH

ALWAYS AFFORDABLE $ 2.19

ALWAYS AFFORDABLE $ 5.99

12 | Health Hotline ®

Terms and conditions apply. See page 2 for details.

IN THE fridge OFFERS VALID OCTOBER 27 TO NOVEMBER 25, 2023

22 % OFF

17 % OFF

32 % OFF

$ 5 95

$ 3 49

NATURAL GROCERS ® BRAND Organic Cheese Shreds 6 OZ. Convenient cheese shreds made from our pasture based and Certified Organic cheeses. EACH

IMMACULATE BAKING ® Organic Cinnamon Rolls 17.5 OZ. Fill your home with the aroma of baked cinnamon goodness from these delightful rolls.

CALIFIA FARMS ® Almondmilk Holiday Nog 48 OZ. $ 5 15

ALWAYS AFFORDABLE $ 8.85

ALWAYS AFFORDABLE $ 4.25

32 % OFF

22 % OFF

Lighter than eggnog with only 50 calories per serving, but still remarkably creamy and delicious. ALWAYS AFFORDABLE $ 6.65

19 % OFF

$ 3 35 EACH

$ 1 89

$ 3 99

PAINTERLAND SISTERS Organic Whole Milk Yogurts 5.3 OZ. A thick, smooth Icelandic style of yogurt that is naturally high in protein and probiotics. EACH

KERRYGOLD™ Pure Irish Butters 8 OZ. Creamy, golden Irish perfection made from the milk of grass-fed cows. 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 $ 2.45

ALWAYS AFFORDABLE $ 4.95

Natural Grocers ® | 13

Terms and conditions apply. See page 2 for details.

IN THE FREEZER OFFERS VALID OCTOBER 27 TO NOVEMBER 25, 2023

40 % OFF UP TO

27 % OFF

$ 3 85 CASCADIAN FARM ® Select Organic Frozen Vegetables 16 OZ. EACH

$ 5 99 NATURAL GROCERS ® BRAND Frozen Seafood Portions 6 7 OZ. EACH

ALWAYS AFFORDABLE SM $ 5.29

ALWAYS AFFORDABLE $ 8.99- $ 9.99

$ 8 15 15 % OFF

$ 5 19 16 % OFF

$ 7 89 12 % OFF

ALDEN’S ORGANIC ® Organic Ice Creams 48 OZ.

ALEXIA ® Select Frozen Potatoes 15 16 OZ.

BONAFIDE PROVISIONS ® Frozen Bone Broths 24 OZ.

ALWAYS AFFORDABLE $ 9.65

ALWAYS AFFORDABLE $ 6.25

ALWAYS AFFORDABLE $ 8.99

$ 11 79 15 % OFF

$ 3 85 37 % OFF

$ 4 35 12 % OFF

RAO’S HOMEMADE ® Frozen Entrees 8.4 9 OZ.

SEAJOY™ Organic 41/50 Raw Shrimp 16 OZ.

BEELERS Select All Natural Breakfast Sausages 16 OZ.

ALWAYS AFFORDABLE $ 6.15

ALWAYS AFFORDABLE $ 13.89

ALWAYS AFFORDABLE $ 4.99

14 | Health Hotline ®

Terms and conditions apply. See page 2 for details.

{N}POWER® PRICING ONLY!

FEED YOUR FAMILY OF 4 FOR UNDER $15 PUMPKIN SPICE PANCAKES VEGETARIAN OPTION UNDER $14

IT’S GLUTEN FREE!

$ 4 79 16 OZ.

$ 1 99 15 OZ. SALE!

$ 6 49 8 OZ. SALE!

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

NATURAL GROCERS® BRAND ORGANIC CANNED PUMPKIN

NATURAL GROCERS BRAND GLUTEN FREE PANCAKE & WAFFLE MIX

NATURAL GROCERS BRAND ORGANIC DARK MAPLE SYRUP

$ 5 49 6 OZ. LIMIT 2

$ 5 99 4 OZ. LIMIT 2

$ 6 49 12 OZ. LIMIT 2

OR MAKE IT MEATLESS!

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

LIGHTLIFE™ SMOKY BACON TEMPEH STRIPS

NATURAL GROCERS BRAND BULK ORGANIC PUMPKIN PIE SPICE BLEND

NATURAL GROCERS BRAND HICKORY SMOKED BACON

GET THE RECIPE AT NATURALGROCERS.COM/PUMPKIN-PANCAKES-MEAL-DEAL SIGN UP FOR {N}POWER TODAY & GET $2 OFF YOUR NEXT PURCHASE Scan the QR Code and download our app, Text 'ORGANIC' to (303) 986-4600, OR visit NaturalGrocers.com/join to sign up!

*{N}POWER OFFERS AVAILABLE TO {N}POWER MEMBERS ONLY. Enter your phone number at checkout to redeem. This is a limited time o er: go to www.naturalgrocers.com/mealdeals for details. Under price reflects1/2 Package of Natural Grocers Brand Pancake and Wa e mix, 1/2 can of Natural Grocers Brand canned Pumpkin, 1/5 packages of Natural Grocers Brand Bulk pumpkin spice, and a 1/2 bottle of Natural Grocers Brand Maple Syrup.

Natural Grocers ® | 15

THANKSGIVING * HOT DEALS

NOVEMBER 18–21

39 % OFF

2/ $ 6 38 % OFF LATE JULY ® Organic Restaurant Style Tortilla Chips 10.1 OZ. ALWAYS AFFORDABLE $4.85

48 % OFF

$ 3 25

WHOLESOME SWEETENERS ™ Organic Powdered Sugar 16 OZ. ALWAYS AFFORDABLE $5.39

2/ $ 5 37 % OFF

35 % OFF

$ 6 29 KICKING HORSE COFFEE Organic Regular Coffee 10 OZ. ALWAYS AFFORDABLE SM $12.15 $ 17 99 35 % OFF NATURAL GROCERS ® BRAND Berberine Extract 500 mg 60 VCAP ALWAYS AFFORDABLE $27.79

KETTLE BRAND ® Select Potato Chips 4.25-5 OZ.

ALWAYS AFFORDABLE $3.99

2/ $ 6 34 % OFF YOGI ® Teas 16 CT

$ 2 75 DANDIES ® Vegan Marshmallows 10 OZ. ALWAYS AFFORDABLE $4.25 EACH

ALWAYS AFFORDABLE $4.55

*Offers redeemable only for in-store customer purchases at participating stores. Any stated discounts are on regular 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 law.

16 | Health Hotline ®

* THANKSGIVING * HOT DEALS

NOVEMBER 18–21

$ 3 49 CASCADIAN FARM ® Select Organic Frozen Vegetables 16 OZ. ALWAYS AFFORDABLE SM $5.29 34 % OFF EACH

32 % OFF

2/ $ 6 31 % OFF

$ 10 29 31 % OFF

$ 1 69

WORLD CENTRIC ® All Compostable Cutlery 24 CT ALWAYS AFFORDABLE $2.49

BLUE DIAMOND ® Nut-Thins Crackers 4.25 OZ. ALWAYS AFFORDABLE $4.39

SOURCE NATURALS ® Daily Essential Enzymes 120 CAP ALWAYS AFFORDABLE $14.99

ALWAYS AFFORDABLE $1.79 $2.79 NATURAL GROCERS ® BY VITAMIN COTTAGE Sparkling Water 16 25.3 OZ. 99 ¢ - $ 1 99 CASE $23.75 $23.89

32 % OFF

2/ $ 10 ENJOY LIFE ™ Chocolate Chips, Chunks, or Morsels 9-10 OZ. ALWAYS AFFORDABLE $7.19

Natural Grocers ® | 17

* THANKSGIVING * HOT DEALS

NOVEMBER 18–21

29 % OFF

THEO CHOCOLATE ® Organic Chocolate Bars 2.8-3 OZ. ALWAYS AFFORDABLE $3.65 $ 2 59 EACH

30 % OFF

29 % OFF

28 % OFF

2/ $ 5 VOSS ® Sparkling Water 27.1 OZ.

$ 5 25

KITE HILL ® Dairy-Free Cream Cheeses 8 OZ. ALWAYS AFFORDABLE $7.45

ALWAYS AFFORDABLE SM $3.59

28 % OFF

$ 4 45

$ 2 15

$ 6 29

SILVER HILLS BAKERY ® Organic Sprouted Bagels 14 OZ. ALWAYS AFFORDABLE $6.25 EACH

LIVE ® SODA Organic Kombuchas 12 OZ. ALWAYS AFFORDABLE $2.99

LAKEWOOD JUICES ® Organic Pure Lemon Juice 32 OZ. ALWAYS AFFORDABLE $8.75

18 | Health Hotline ®

THANKSGIVING * HOT DEALS

NOVEMBER 18–21

27 % OFF

26 % OFF

$ 31 99 EACH

$ 2 19

CHOCOLOVE ® Select Chocolate Bars 2.9-3.2 OZ. ALWAYS AFFORDABLE $2.99 EACH

ANCIENT NUTRITION Bone Broth Protein Vanilla or Chocolate | 17.4 OZ – 17.8 OZ. ALWAYS AFFORDABLE SM $43.85

25 % OFF

20 % OFF

25 % OFF

NOW ® Select Seasonal Essential Oils 1 OZ. ALWAYS AFFORDABLE $7.19 $13.79 20 % OFF NATURAL GROCERS ® BRAND BULK Organic Coconut Flour 2 LB. ALWAYS AFFORDABLE $3.99 FPO $ 2 99

$ 5 99

NATURAL GROCERS ® BRAND BULK Organic Mulling Spices 4 OZ. ALWAYS AFFORDABLE $7.49

MAGGIE’S ORGANICS ® Select Socks & Apparel Assorted Varieties ALWAYS AFFORDABLE $8.49 $29.99

10 % OFF

$ 4 49

NATURAL GROCERS ® BRAND BULK Pumpkin Seeds 1 LB. ALWAYS AFFORDABLE $4.99

Natural Grocers ® | 19

Reserve your turkey today!

$5 Deposit required

ORDER IN STORE OR ONLINE: naturalgrocers.com/turkeys

TURKEY STANDARDS MATTER

THE OTHER GUYS

VS.

HERE

FRESH HARVESTED IN OCTOBER & NOVEMBER—DEEP CHILLED FREE RANGE

? ? ? ? ? ? ? ?

Mary’s Free Range Turkeys ® $ 4 75 PER LB. DEEP CHILLED

Mary’s Brined Turkeys $ 4 99 PER LB. DEEP CHILLED

Mary’s Organic Turkeys $ 5 49 PER LB. DEEP CHILLED

PLENTY OF ROOM TO ROAM OUTSIDE VEGETARIAN FED NON-GMO FEED NON-GMO PROJECT VERIFIED NO ANTIBIOTICS EVER NO ADDITIVES EVER SUCH AS: MSG, SODIUM PHOSPHATE, BUTYLATED HYDROXANISOLE AND BUTYLATED HYDROXYTOLUENE NO PRESERVATIVES GLUTEN FREE

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

SKIP THE MESS AND SAVE TIME!

$ 10 99 PER LB. Mary’s Organic Bone-in Turkey Breasts DEEP CHILLED

$ 7 99 PER LB. Mary’s Organic Pre-Cooked Oven Roasted Turkey

$ 8 99 PER LB. Mary’s Heritage Turkeys

DEEP CHILLED

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

MANAGER'S HOLIDAY SPECIAL

VEGETARIAN & VEGAN HOLIDAY OPTIONS **

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

ALWAYS AFFORDABLE SM $19.99 $ 18 19 Celebration Roast With Stuffing & Gravy EACH 2 LB. Sale!

ALWAYS AFFORDABLE $16.79 $ 13 89 Stuffed Vegan Roast EACH 26 OZ.

$ 8 45 Turk’y Style Roast EACH 16 OZ.

Sale!

ALWAYS AFFORDABLE $10.95

All items are avai able while supplies ast; no rain checks. Offers valid September 27 through November 30, 2023. Void where prohibited by aw. We reserve the right to correct errors.

20 | Health Hotline ®

premium quality turkeys

at our Always affordable SM prices

We choose Mary’s turkeys because we know they’re the best quality turkey we can offer our neighborhood. Mary’s family cares about quality more than quantity, and they prioritize animal welfare over everything else. Every turkey with Mary’s name on it is raised on the Pitman family’s ranches, with loads of fresh air & plenty of space to roam. It’s sad but true that certified organic & non-GMO birds can still come from big, faceless operations where quantity is the number-one priority. Mary’s turkeys are fed gluten-free and vegetarian feed without animal byproducts, and they’re never given antibiotics, hormones* or other growth promotants. *Federal regu ations prohibit the use of hormones in poultry products. When Thanksgiving Day is just around the corner, the birds are harvested and deep chilled to 28 degrees (safe for shipping) at Mary’s own in-house facility, so they arrive at your holiday table still fresh, never frozen * ; not many people can say that. When you choose to buy your Thanksgiving turkey from Natural Grocers ® , you can be assured you are feeding your family, friends, and yourself the best in town! The Heritage turkey is able to wander, fly, and breed naturally, resulting in an uncommonly delicious turkey, full of succulent, dark meat. *Excludes pre-cooked variety.

In Memory of Mary Pitman 2/16/1951 – 4/5/2023

Natural Grocers ® | 21

Runs 11/16–11/22 FREE WIN A MARY'S TURKEY FOR THE DECEMBER HOLIDAYS!

{N}POWER ® MEMBERS! Every time you spend $60 between November 16–22 you will automatically

be entered for a chance to win a Mary's Non-GMO 8-12 LB Turkey!

{N}power members can also enter online at: naturalgrocers.com/win-a-turkey

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

*No purchase necessary. A purchase will not increase your chances of winning. Open only to custom ers who are egal residents of the following states who are 18 years old or older at the time of entry: AZ, AR, CO, ID, IA, KS, LA, MN, MO, MT, NE, NV, NM, ND, OK, OR, SD, TX, UT, WA and WY.18 years or older. Must be an {N}power member to enter. Void where prohibited by law. Sweepstakes starts on 11/16/23 and ends on 11/22/23. For official rules, complete details, and alternative method of entry, visit naturalgrocers.com/sweepstakes. Sponsor: Vitamin Cottage Natural Food Markets, Inc

22 | Health Hotline ®

Terms and conditions apply. See page 2 for details.

Mapl Peca Twic - Bake Swee Potatoe

Sweet potatoes and pecans go perfectly together. Add a little butter and maple syrup, and it’s a match made in heaven. A simple but delicious addition to your Thanksgiving table, these twice-baked potatoes can be made a day or two ahead and warmed before serving. This side dish is perfectly delicious and ideal for the holiday table.

SERVES: 4 | PREP TIME: 15 MINUTES COOK TIME: 1 HOUR AND 10 MINUTES TOTAL TIME: 1 HOUR AND 25 MINUTES

• 4 small organic sweet potatoes (~2 pounds) • 2 tablespoons organic butter or Natural Grocers ® Brand Organic Plant-Based Buttery Sticks • 1 tablespoon Natural Grocers Brand Organic Grade A Dark Maple Syrup • ½ teaspoon Natural Grocers Brand Bulk Organic Cinnamon • ½ teaspoon Natural Grocers Brand Bulk Real Salt Ingredient

For the Topping: • 2 tablespoons organic butter or Natural Grocers Brand Organic Plant-Based Buttery Sticks, melted • ⁄ cup Natural Grocers Brand Bulk Organic Pecan Pieces • 1 tablespoon Natural Grocers Brand Organic Grade A Maple Syrup • ⁄ teaspoon Natural Grocers Brand Bulk Real Salt • ½ teaspoon Natural Grocers Brand Bulk Organic Cinnamon

Instruction

1. Preheat the oven to 375 ᵒ F. Pierce the sweet potatoes with a fork, place on a large baking sheet, and bake until soft (time may vary slightly depending on the size of your potatoes, anywhere from 50-60 minutes). 2. While the potatoes bake, make the topping. Mix all ingredients together and set aside. 3. Once the potatoes are done and cool enough to handle, slice each down the center lengthwise or cut each in half to make 8 halves. Carefully scoop out the baked insides. Note: Sweet potato skins are thin and will tear easily, use caution when cutting and scooping out the flesh. 4. Place the potato skins back on the baking sheet and mash the flesh with butter, maple syrup, cinnamon, and salt. 5. Scoop this filling back into the sweet potato skins. If using the whole potato skin rather than halves, gently fold some of the outer edges of the skin down (fold behind the filling) allowing room for the topping while exposing more of the filling. 6. Use a spoon to drizzle and sprinkle the topping evenly over the filled sweet potatoes. Place in an ovenproof serving dish and return to the oven for 12-15 minutes (until

hot). Note: Use caution when serving, as the filling is softer than the filling of a twice baked white potato. Hot filling can more easily slip out of the skin.

Natural Grocers ® | 23

Serves 8 for Under $9 * Natural Grocers Brand Organic Gluten Free Elbow Pasta 12 OZ. – $3.59

Serves 6 for Under $6 * Organic Russet Potatoes $1.29/LB

Alexandre Family Farms Organic Whole Milk 59 OZ. $6.99

Select Organic Pacific Broths 32 OZ. {N}power Price $3.79 *

Alexandre Family Farms Organic Whole Milk 59 OZ. $6.99 Natural Grocers Brand Organic Cheese Shreds 6 OZ. – Sale! $3.49

Pacific Shelf-Stable Oat Milk 32 OZ. $4.89 Daiya Cutting Board Shreds 7.1 OZ. {N}power Price $4.69 *

Kerrygold Butter 8 OZ. Sale! $3.99 Natural Grocers ® Brand Organic Plant-Based Buttery Spread or Sticks 13-16 OZ. - Sale! $4.49 Add-Ins: Simply Organic Gravy Mixes, Organic Green Onions OR

Add-ins: Natural Grocers Brand Bacon, Aleia’s P ain Gluten-Free Breadcrumbs

BAKED YAMS Serves 6 for Under $8 *

Cranberry Sauce Serves 4 for Under $4 * Woodstock Organic Cranberry Sauce – Whole or Jellied 14 OZ. Sale! $3.59

EASY Veggies Serves 4 for Under $3 * Natural Grocers Brand Organic Frozen Vegetables 10 OZ. $1.99 Select Natural Grocers Brand Organic Canned Vegetables

Organic Garnet or Jewel Yams $1.79/LB Natural Grocers Brand Organic Grade A Dark Maple Syrup 8 OZ. - Sale! $6.49

Kerrygold Butter 8 OZ. - Sale! $3.99 OR Natural Grocers Brand Organic Plant-Based Buttery Sticks 16 OZ. - Sale! $4.49 Add-Ins: Dandies Mini Marshmallows, Simply Organic Spices, Simply Organic Vanil a

14.5-15 OZ. Sale! 2/$3

FOR MORE DETAILS VISIT: naturalgrocers.com/thanksgiving-sides

*Offers valid 11/1/23-11/25/23. {N}power Offers Available to {N}power Members Only. Enter Your Phone Number at checkout to redeem {N}power priced products. This is a limited time offer: go to www.naturalgrocers.com/mealdeals for details. Void where prohibited by law. † 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. Terms and conditions apply. See page 2 for details.

24 | Health Hotline ®

Offers Valid November 1 - November 25, 2023

Serves 6 for Under $9 *

Serves 10 for Under $9 *

Cascadian Farms Organic Frozen Green Beans 16 OZ. Sale! $3.85

Aleia’s Gluten Free Plain or Savory Stuffing Mix 10 OZ. Sale! $5.49

Organic Yellow Onion - 99¢/LB Natural Grocers Brand Organic Coconut Milk 13.5 OZ. - $2.49 Select Organic Pacific Broths 32 OZ. {N}power Price $3.79 *

Organic Celery - $1.19/LB

Organic Yellow Onion - 99¢/LB

Select Organic Pacific Broths 32 OZ. {N}power Price $3.79 *

Add-Ins: Natural Grocers Brand Bacon, Organic Crimini Mushrooms, Organic P ant-Based Buttery Spread or Sticks, Kerrygold Butter

Add-Ins: Natural Grocers Brand Org Olive Oil, Org Parsley & Carrots

Wholly Wholesome Pie Crusts 2 PK - Sale! $5.45 PUMPKIN PIE Serves 8 for Under $9 *

Gluten-free Dinner Rolls Serves 4 for Under $8 * Against The Grain Original Gluten Free Rolls Rolls - 12.5 OZ. - $7.99 Add-Ins: Kerrygold Butter, Natural Grocers Brand Organic P ant-Based Buttery Spread or Sticks

California Farms Sweetened Condensed Milk 14 OZ. $3.15 Natural Grocers ® Brand Organic Pumpkin 15 OZ. Sale! $1.99

Let’s Do Organic Sweetened Condensed Coconut Milk 7.4 OZ. Sale! $3.15 Select Free-Range Eggs 1 dozen {N}power Price $3.99 *

Add-Ins: Simply Organic Cinnamon, Nutmeg, and Ginger

Scan the QR Code and download our NEW mobile app today! It is easy & free! NO SMART PHONE? NO PROBLEM! Text 'ORGANIC' to 303-986-4600 or visit Natural Grocers.com/join

Natural Grocers ® | 25

OFFERS VALID OCTOBER 27 TO NOVEMBER 25, 2023

at an Always Affordable SM Price! Round out your Thanksgiving table with our easy and delicious frozen and canned vegetables! They’re sure to be the perfect pairing for your holiday feast!

$ 1 99 ALWAYS AFFORDABLE SM 10 OZ. EACH

2/ $ 3 SALE! 14.5 15 OZ. ALWAYS AFFORDABLE $1.79

naturalgrocers.com/holiday-sides

26 | Health Hotline ®

Terms and conditions apply. See page 2 for details.

By Charity Isely Environmental Victories to Celebrate As we prepare to close the chapter of another year, it’s easy to define it by the bad things that happened, so instead, let’s bid 2023 farewell celebrating positive works in progress. Here are three stories of individuals and communities working together to seed hope and healing for people and the planet.

Bison return to indigenous tribes

Changing agricultural paradigms in the Midwest Grassland 2.0, a five-year project based out of the University of Wisconsin Madison, aims to seed a radical transformation of Upper Midwestern farmland, from 75 percent corn and soybeans to 75 percent perennial grassland. Focused on livestock and milk production, the project has received $10 million in funding from the U.S. Department of Agriculture, and three years later, with the project still underway, it’s a story worth paying attention to.

Mushrooms to aid wildfire mitigation In Colorado, a potentially game-changing addition to wildfire mitigation strategies is brewing from an unexpected source— fungi! Mycologists like Zach Hedstrom of Boulder are honing the process of transforming wood into nutrient-rich soil with mushroom mycelium, with efforts focused on the thousands of “slash piles” scattered throughout Colorado forests. These massive heaps of sticks result from the current wildfire mitigation necessity of thinning the forest, and they must be eliminated through methods like controlled burns or hauling out for use elsewhere—both unsustainable strategies.

As the New York Times reported in July, bison are returning to indigenous tribal lands, bringing promises of healing and restoration. After westward expansion and the U.S. government-sanctioned mass slaughter of the animal reduced its numbers from the millions to only several hundred by the late 1880s, the slowly rebuilt conservation herds of around 20,000 have been primarily housed in parks and wildlife refuges. Now, aided by the InterTribal Buffalo Council's (ITBC) leadership and collaborations with public and private parties, bison are returning to the indigenous tribes whose cultures and survival are intertwined with the animal.

In March, Interior Secretary Deb Haaland issued a "bison conservation order," which includes $25 million in funding for aiding tribal bison restoration. Her own words say it most eloquently: "This holistic effort will ensure that this powerful sacred animal is reconnected to its natural habitat and the original stewards who know best how to care for it." It also signals hope for a critically endangered North American ecosystem— prairie grasslands. Bison are the prairie's original "ecosystem engineers," and studies have found that where the animal is reintroduced the biodiversity of native plants, birds, and other wildlife increases, and the prairie experiences an improved resilience to climate change.

Hedstrom’s company is working with the Boulder Watershed Collective and other collaborators to inoculate wood chips with native mycelium, igniting rapid decomposition and transformation into activated organic matter that could turn slash piles into a benefit for farmers and forest restoration projects alike. Hedstrom told local Boulder news outlet KDVR that they are seeing “significant degradation and the transformation of this waste material into healthy soil” sometimes in as little as two years. He is currently experimenting with methods that can be used on large-scale applications for slash piles.

Randy Jackson, a professor of grassland ecology at the University of Wisconsin Madison and the project’s lead researcher, says that the project “will build the infrastructure and policy support necessary” to help farmers transition and scale, adding that the only concept that “will not be tolerated at the table is the idea of continuing the status quo.” Although Jackson recognizes that such a transformation will ultimately take decades and require the support of policy incentives, the seeds this project is sowing are worth celebrating!

Natural Grocers ® | 27

For references, email customerservice@naturalgrocers.com

R O

I N A P

O E S

E R

R A I

B L E B A G F U N D

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When you buy this $1.99 reusable Bag, Natural Grocers will donate $1 to the Natural Grocers Heroes in Aprons Fund.

A non-profit fund established to provide financial relief to eligible Natural Grocers good4u SM Crew members during times of hardship due to circumstances beyond their control. Scan the QR to learn more.

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Go for the Gold! (And purple, red, orange, and green) Another phrase we’ve all heard a thousand times: Eat the rainbow! It’s hard to stress just how important fruit and veggies are for mental health, so I’ll let the research speak for itself. Studies investigating fruit and vegetable intake and depression risk have consistently found that lower intakes are related to a higher risk of depression. Two recent studies reported that higher dietary intake of antioxidants was associated with lower prevalence of depressive symptoms, and a study published

earlier this year found that eating a diet rich in fruit and vegetables was associated with less stress across all age groups. The researchers wrote, “We found that people who have higher fruit and veggie intakes are less stressed than those with lower intakes, which suggests diet plays a key role in mental wellbeing.”

Chronic inflammation and oxidative stress are both drivers of de pression and other mood disorders, and fruit and vegetables are chock-full of antioxidants that reduce oxidative damage and inflammation. Fresh produce is also a wonderful source of fiber and prebiotics, which help maintain a healthy pop

ulation of beneficial bacteria in the gut, and we know that gut health is directly related to mental health. For example, about 95 percent of our serotonin (a feel-good neurotransmitter) is produced in our guts and is strongly influenced by the types of bacteria there. Having a healthy gut makes you more resilient to mood disorders.

W Our brains are 60 percent fat, and they need fat to thrive. Indeed, research shows that low-fat diets significantly increase the risk of depression, irritability, and anger. For exam ple, one long-term study that included more than 12,000 people assessed over a 10-year period found that women on a low-fat diet were 37 percent more likely to be depressed after one year than women who did not eat a low-fat diet. Another study included 20 people (10 men and 10 women between 20 and 37 years old) who ate a high-fat diet for one month and had their moods measured by researchers. Half the participants were then switched to a low-fat diet while the other half continued to eat a high-fat diet. After another month, the researchers There is also a simple joy to be found in eating fresh fruits and vegetables (organic, of course!). A recent Australian study found that people who previously ate almost no fresh produce who began to eat fruit and vegetables daily reported an increase in life satisfac tion and happiness equivalent to what an unemployed person feels after finding work. Another study from Germany found similar results, reporting that eating vegetables led to a higher level of happiness over time compared to junk foods. Among 14 different food categories, eating vegetables “contributed to the largest share of eating happiness.” Fat Is Where It’s At

measured mood again and found that the people on the low-fat diet had become significantly more angry, hostile, and depressed while those who remained on the high-fat diet were less hostile, tense, and anxious (it is interesting to note that there were also no significant changes found in total or LDL cholesterol levels in the high-fat group).

Our brains need fat, but they need the right kinds of fats. The omega-3 fats EPA and DHA found in cold-water fatty fish like salmon, sardines, and tuna, and 100% grass fed beef and bison are particularly important for mental health and are backed by a large body of research showing their benefits in depression and other mood disorders. Saturated and monoun saturated fats are other types of healthy fats; look for them in coconut oil, dairy and butter from grass-fed animals, pasture-raised eggs, nuts and seeds, avocados, and olive oil . Say Good Riddance to Processed Food and Sugar Our bodies are intricate machines, with lots of working parts, so it makes sense that the better the fuel, the better the performance. Think of highly processed foods and sugar like dirty burning fuel—it clogs up and slows down the machinery. For example, research has shown that people who eat trans fats, even in small

30 | Health Hotline ®

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