Health Hotline Magazine | November 2024

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OFFERS VALID NOVEMBER 1, 2024 TO NOVEMBER 30, 2024

NOVEMBER 2024 VOL. 88

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

THANKSGIVING HOT DEALS! CHEC OUT OU – NOVEMBE 23 – 26 ONLY –

* RESERVE YOUR TURKEY TODAY! $5 Deposit Required

38 % UP TO SEE THE DEALS ON PAGE 12! OFF

SEE PAGE 16 FOR DETAILS!

*While supplies last; see store for details.

CONTENTS 3 NEW PRODUCT! NATURAL GROCERS ® BRAND SOUP POUCHES FALL BACK INTO SAVINGS! 4 RESERVE YOUR TURKEY TODAY! 16 THANKSGIVING HOT DEALS 12

LETTE F OM THE Iselys

"Ours is to share..."

As we approach another holiday season, we'd like to remember this motto that our mother (by birth, marriage, and choice), co-founder, and friend, Margaret Isely, taught us. Because as daily life picks up speed, it's easy for the consequential things to get lost in the shuffle. Things like pausing to share time when someone we love is reaching out for connection. Setting aside our phones and their curated records of our lives and engaging with our hearts instead, knowing the record will be kept there. Sharing gratitude from its genuine source—deep down in our guts. Ours is to share… time spent with family, good food, uninhibited laughter. This is another value Margaret instilled in us. And she showed us that family extends far beyond the genetic variety. We love and value every one of our flesh and blood family members, but family is also the people who, once your paths have crossed, the threads that bind you together are never lost, no matter life's twists and turns. Ours is to share… that you matter! That we all do—who we are, what we do, what we care about, it matters. We're all worthy of love and belonging and have something valuable to contribute. Margaret also showed us this truth. Perhaps it sounds trite in a world tinged with an abundance of cynicism and division, but knowing her, it wasn't. She believed it at her core. She lived it every day. And we think it's still worth sharing. In honor of Margaret, we look forward to sharing cranberry sauce with pineapple, mashed potatoes—with the skins still on—dowsed in butter, an extra slice of purple sweet potato pie, and lots of chocolate this season. And we're genuinely grateful for the people we will share it with. As we head toward the holidays, we know there's much in this world that isn't easy. Despite its sparkle, merriment, and excess, this isn't a season of pure joy. Many people have less. Many are missing loved ones. There is pain, loneliness, and apathy to go around… but we believe there's also abundant love to be shared. May you each find time to share what matters to you, an abundance of love to wrap you in its warmth, and little bits of joy hiding out in life's corners, giving you a nudge when you least expect it.

THANKSGIVING SIDE DISHES 20 19 RECIPE: CITRUS FENNEL AVOCADO SALAD

HEALTHY SLEEP SOLUTIONS 27 32 FOR THE LOVE OF ORGANICS: CITRUS 38 AROMATHERAPY... IT JUST MAKES SCENTS

NATURALGROCERS.COM @naturalgrocers @shopnaturalgrocers

IMPORTANT TERMS AND CONDITIONS FOR HEALTH HOTLINE ® OFFERS Unless otherwise noted, these offers are available only from 11/01/24 to 11/30/24 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.

Happy Thanksgiving!

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 NOVEMBER 1 TO NOVEMBER 30, 2024

If soup is your love language, Natural Grocers Brand Organic Soup is your match made in culinary heaven! The savory satisfaction is Certified Organic, Non-GMO, and crafted with entirely plant-based, gluten- and dairy-free ingredients. And it’s ready to eat almost as quickly as you can say “lunch”—just heat and serve! It’s also packaged in BPA non-intent, planet-friendly pouches that generate significantly fewer CO2 emissions than glass jars or cans, thanks to energy-e cient production and transportation. But back to what’s inside—we have the classics, like Creamy Tomato and Butternut Squash, and the outside-the-pouch flavors, like Sauerkraut (and more). They’re excellent to stash at home, at the o ce, or in your locker, and they’re also easygoing traveling companions. So next time you’re craving one of life’s most comforting foods—reach for Natural Grocers Brand Organic Soup. Natural Grocers ® Brand Organic Soups!

ALWAYS AFFORDABLE SM $ 4 49 14.1 OZ. EACH

ALWAYS AFFORDABLE SM $ 7 99 13.2 OZ. EACH

Natural Grocers ® | 3

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$ 18 49 SOLARAY ® Vitamin D3 + K2 Soy Free 120 VCAP ALWAYS AFFORDABLE SM $31.59 41 % OFF 30 % OFF

$ 10 99 NEW CHAPTER ® Magnesium + Ashwagandha 30 VTAB ALWAYS AFFORDABLE $16.59 33 % OFF

$ 14 99 NATURAL FACTORS ® Stress-Relax Suntheanine 125 mg 60 VCAP ALWAYS AFFORDABLE $21.99 31 % OFF

26 % OFF

$ 15 29 NATURAL FACTORS Pharma GABA 100mg 60 VCAP ALWAYS AFFORDABLE $21.89 30 % OFF

$ 8 49 BOIRON ® SleepCalm 60 TAB

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

ALWAYS AFFORDABLE $11.49

$ 25 99 JARROW FORMULAS ® MagMind Stress Resistance 60 VCAP ALWAYS AFFORDABLE $31.99 18 % OFF

$ 6 99 NATURAL GROCERS ® BRAND BULK | Organic Dried Mango 10 OZ. ALWAYS AFFORDABLE $7.99 12 % OFF

25 % OFF

KHADI All Khadi Hair Products

ALWAYS AFFORDABLE $18.89 $24.59

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$ 3 49 NATURAL GROCERS BRAND Bath Bombs 5 OZ. ALWAYS AFFORDABLE $3.99 12 % OFF EACH $ 6 49 NATURAL GROCERS BRAND BULK | Organic Pistachios or Organic Salted Roasted Pistachios | 10 OZ. ALWAYS AFFORDABLE $6.99 SALE! EACH

$ 7 89 NATURAL GROCERS ® BRAND Epsom Bath Salts 64 OZ. ALWAYS AFFORDABLE SM $8.99 12 % OFF EACH

$ 6 29–$ 7 19 NATURAL GROCERS BRAND Organic Frozen & Premium Frozen Pizzas 12.2-14.6 OZ. ALWAYS AFFORDABLE $6.99 $7.99 10 % OFF

Enter in store for a chance to win ** a $25 Natural Grocers ® Gift Card SWEEPSTAKES! One lucky winner will win a trip to Steamboat Springs, CO One winner company wide. PLUS!

{N}POWER ® MEMBERS ONLY NOVEMBER 6–9, 2024 | 4 DAYS ONLY! FREE *** Endangered Species Choco ate Bar Buy one, get one Natural Grocers Brand Bath Bomb for free!

TWO WINNERS PER STORE

FREE!

$2,500 VALUE

One per {N]power account. These offers are autoloaded to {N}power accounts. While supplies ast.

*Quantity limited to stock on hand, no rain checks. Pricing is subject to change without notice. We reserve the right to correct errors. Void where prohibited by aw. **NO PURCHASE NECESSARY. A PURCHASE WILL NOT INCREASE YOUR CHANCES OF WINNING. Open only to legal residents, 18 years or older, of the following states: AZ, AR, CO, ID, IA, KS, LA, MN, MO, MT, NE, NV, NM, ND, OK, OR, SD, TX, UT, WA, and WY. Void where pro hibited by aw. Natural Grocers employees, including members of their households, are not eligible. Sweepstakes starts on 11/3/2024 and ends on 11/9/2024. Two winners per store will receive a $25 gift card. Grand prize winner will receive a trip to Steamboat Springs or $2500 in cash, at sponsor’s sole discretion. For Official Rules and complete details, visit: www.naturalgrocers.com/sweepstakes. Sponsor: Vitamin Cottage Natural Food Markets, Inc. ***Limit one per {N}power customer 11/6/2024 - 11/9/2024. While supplies ast, no rainchecks.

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OFFERS VALID NOVEMBER 1 TO NOVEMBER 30, 2024

GROCERY

$ 4 65 21 % OFF

$ 2 19 21 % OFF

24 % OFF

WORLD CENTRIC ® Compostable 9” Plates 20 CT Renewably made from surplus sugarcane and wheat straw fiber to be 100% compostable. 2/ $ 6

WHOLESOME SWEETENERS™ Organic Regenerative Cane Sugar 26 OZ. Fair Trade sugar grown with farming practices that build soil health and sequester carbon.

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

ALWAYS AFFORDABLE SM $ 5.89

ALWAYS AFFORDABLE $ 3.99

ALWAYS AFFORDABLE $ 2.79

$ 5 59 22 % OFF

20 % OFF

20 % OFF

EACH $ 3 19

$ 6 15

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

LUNDBERG FAMILY FARMS ® Organic Long Grain White Rice 32 OZ. This pantry staple is grown using regenerative farming practices that support soil health.

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

ALWAYS AFFORDABLE $ 3.99

ALWAYS AFFORDABLE $ 7.69

ALWAYS AFFORDABLE $ 7.19

21 % OFF

$ 11 59 22 % OFF

EACH $ 2 29 22 % OFF

EACH $ 5 89 WATERLOO ® Sparkling Waters 12 PK

SWEETLEAF ® SteviaClear Sweet Drops 4 OZ. A sugar-free way to sweeten you favorite recipe without any additional flavors.

CLEAN ® CAUSE ® Organic Sparkling Yerba Mate Drinks 16 OZ.

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

Low-calorie beverages that are packed with natural caffeine for clean energy.

ALWAYS AFFORDABLE $ 14.95

ALWAYS AFFORDABLE $ 7.49

ALWAYS AFFORDABLE $ 2.95

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OFFERS VALID NOVEMBER 1 TO NOVEMBER 30, 2024

GROCERY

24 % OFF

$ 3 69 22 % OFF

$ 7 99 20 % OFF BETTER LIFE ® Floor Cleaner 32 OZ.

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

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

Plant-based cleaning power that will leave your floors sparkling clean without harsh chemicals.

ALWAYS AFFORDABLE SM $ 3.99

ALWAYS AFFORDABLE $ 9.99

ALWAYS AFFORDABLE $ 4.79

EACH $ 3 59 10 % OFF

$ 8 99 20 % OFF

$ 5 35 20 % OFF

BIOKLEEN ® Bac-Out Stain & Odor Eliminator 32 OZ. Live enzyme-producing cultures, citrus extracts and plant-based surfactants remove the toughest stains and odors.

IF YOU CARE ® Parchment Paper 70 SQ FT Made from unbleached, chlorine-free greaseproof paper.

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

ALWAYS AFFORDABLE $ 11.35

ALWAYS AFFORDABLE $ 6.69

ALWAYS AFFORDABLE $ 3.99

$ 4 69 28 % OFF

$ 3 79 21 % OFF

EACH $ 2 15 24 % OFF

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.

ALOHA Organic Plant-Based Protein Bars 1.98 OZ. Tasty vegan and gluten-free protein bars that are high in fiber and low in sugar.

AMY’S KITCHEN ® Soups 13.65 14.7 OZ.

Hearty plant-based soups boasting traditional comfort in every spoonful.

ALWAYS AFFORDABLE $ 6.55

ALWAYS AFFORDABLE $ 2.85

ALWAYS AFFORDABLE $ 4.85

Natural Grocers ® | 7

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OFFERS VALID NOVEMBER 1 TO NOVEMBER 30, 2024

GROCERY

$ 5 85 21 % OFF

$ 4 95 19 % OFF

$ 3 39 22 % OFF

BETTER THAN BOUILLON™ Organic Bases 8 OZ. Boasting a richer, more robust flavor than ordinary bouillon or soup stocks.

BOB’S RED MILL ® Unbleached White Flour 80 OZ. A premium, all-purpose baking flour, freshly milled from hard red wheat.

BACK TO NATURE™ Select Crackers 4 8.5 OZ.

ALWAYS AFFORDABLE $ 4.35 Crispy, crunchy snacking favorites for any occasion.

ALWAYS AFFORDABLE $ 7.49

ALWAYS AFFORDABLE SM $ 6.15

$ 4 59 23 % OFF

$ 5 85 20 % OFF

$ 15 29 20 % OFF

BRAGG ® Organic Apple Cider Vinegar 32 OZ.

COBRAM ESTATE 100% California Classic Flavor Extra Virgin Olive Oil / 25.4 OZ. Made with select Sacramento Valley-grown olives to deliver a perfectly mild taste.

CROFTER’S ORGANIC ® Select Organic Fruit Spreads 16.5 OZ. Delicious spreads made from real fruits with no processed sugar added.

Brimming with the crispness and tangy flavor of the organically grown apples it was made from.

ALWAYS AFFORDABLE $ 7.35

ALWAYS AFFORDABLE $ 19.29

ALWAYS AFFORDABLE $ 5.99

23 % OFF

$ 2 99 29 % OFF

$ 2 75 20 % OFF

$ 4 15

DANDIES ® Vegan Marshmallows 10 OZ.

EDWARD & SONS ® Select Brown Rice Snaps 3.5 OZ.

EQUAL EXCHANGE Organic Teas 20 CT Wonderful organic teas created with a commitment to treating small farmers right.

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

Deliciously crispy oven-baked brown rice crackers that make snacking healthier.

ALWAYS AFFORDABLE $ 4.25

ALWAYS AFFORDABLE $ 3.45

ALWAYS AFFORDABLE $ 5.45

8 | Health Hotline ®

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OFFERS VALID NOVEMBER 1 TO NOVEMBER 30, 2024

GROCERY

$ 4 29 18 % OFF

2/ $ 3 38 % OFF

$ 2 89 20 % OFF EACH

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

ARROWHEAD MILLS™ Organic Gluten-Free Tapioca Flour 18 OZ. A gluten-free flour that will create a light, airy, crispy on the outside, and chewy texture.

ENDANGERED SPECIES CHOCOLATE Chocolate Bars / 3 OZ. Delicious chocolate with a commitment to preserving species and habitats across the globe.

ALWAYS AFFORDABLE SM $ 2.45

ALWAYS AFFORDABLE $ 5.25

ALWAYS AFFORDABLE $ 3.65

$ 4 99 16 % OFF

$ 4 29 25 % OFF

23 % OFF

$ 9 15

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

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

KETTLE & FIRE ® Bone Broths 32 OZ.

Full-bodied flavor and rich with nutrients. These natural bone broths are delicious and comforting.

ALWAYS AFFORDABLE $ 5.79

ALWAYS AFFORDABLE $ 5.99

ALWAYS AFFORDABLE $ 11.99

$ 3 15 21 % OFF

22 % OFF 2/ $ 4

$ 6 99 20 % OFF

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.

MIKE’S MIGHTY GOOD™ Ramen Soup Cups 1.6 1.9 OZ. Instant ramen cups with exquisitely rich broth, made with simple ingredients, and less sodium.

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

ALWAYS AFFORDABLE $ 8.79

ALWAYS AFFORDABLE $ 3.99

ALWAYS AFFORDABLE $ 2.59

Natural Grocers ® | 9

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OFFERS VALID NOVEMBER 1 TO NOVEMBER 30, 2024

GROCERY

$ 5 39 10 % OFF

$ 9 55 22 % OFF

$ 3 49 20 % OFF EACH

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

NATURAL GROCERS ® BRAND Organic Garlic-Stu ed Green Olives 7 OZ. Stuffed with Certified Organic garlic, these olives are a delightful snack.

SPECTRUM™ Organic All Vegetable Shortening 24 OZ. Perfect for high-heat baking and cooking needs, with a neutral taste and 0g trans fats.

ALWAYS AFFORDABLE SM $ 4.39

ALWAYS AFFORDABLE $ 5.99

ALWAYS AFFORDABLE $ 12.25

$ 1 59 11 % OFF

20 % OFF

$ 9 99 $ 1 OFF

$ 1 99

NATURAL GROCERS BRAND Organic Extra Virgin Olive Oil 16.9 OZ.

NATURAL GROCERS BRAND Organic Canned Green Beans 14.5 OZ. Keep your pantry stocked with this sustainably produced staple.

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

Silky smooth, traditional olive oil with a complex, buttery and fruity flavor.

ALWAYS AFFORDABLE $ 10.99

ALWAYS AFFORDABLE $ 1.79

ALWAYS AFFORDABLE $ 2.49

$ 8 99 10 % OFF

$ 4 29 10 % OFF

$ 2 29 27 % OFF EACH

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

NATURAL GROCERS ® BRAND Pickles 24 OZ. The perfect combination of fresh cucumbers, the right blend of spices, and a lot of pickling expertise.

NICK’S STICKS Meat Sticks 1.7 OZ.

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

ALWAYS AFFORDABLE $ 9.99

ALWAYS AFFORDABLE $ 4.79

ALWAYS AFFORDABLE $ 3.15

10 | Health Hotline ®

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OFFERS VALID NOVEMBER 1 TO NOVEMBER 30, 2024

GROCERY

22 % OFF UP TO

$ 4 65 27 % OFF

EACH $ 3 69 23 % OFF

SIMPLY ORGANIC ® Select Organic Products .14 8 OZ. High-quality seasonings, spices, and herbs to enhance your cooking experience.

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

PAMELA’S PRODUCTS ® Gluten-Free Figgies & Jammies 9 OZ. These deliciously soft, gluten-free cookies are filled with real fig.

ALWAYS AFFORDABLE $ 4.49- $ 34.79

ALWAYS AFFORDABLE $ 4.85

ALWAYS AFFORDABLE SM $ 6.39

$ 5 39 10 % OFF

21 % OFF

$ 7 29 23 % OFF

26 % OFF

EACH $ 1 29

$ 1 29

PRIMAL SPIRIT ® Vegan Jerky 1 OZ.

NATURAL GROCERS ® BRAND Organic Balsamic Vinegar 16.9 OZ.

SOLELY Organic Fruit Jerky 0.8 OZ.

R.W. KNUDSEN ® Select Just Juices 32 OZ.

ALWAYS AFFORDABLE $ 1.65

ALWAYS AFFORDABLE $ 5.99

ALWAYS AFFORDABLE $ 1.75

ALWAYS AFFORDABLE $ 9.49

EACH $ 4 19 18 % OFF

$ 6 49 18 % OFF

$ 3 39 27 % OFF

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

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

REED’S Ginger Brews 4 PK An authentic Jamaican-style recipe crafted in small batches with real ginger.

ALWAYS AFFORDABLE $ 4.65

ALWAYS AFFORDABLE $ 5.15

ALWAYS AFFORDABLE $ 7.95

Natural Grocers ® | 11

Terms and conditions apply. See page 2 for details.

THANKSGIVING * HOT DEALS

NOVEMBER 23–26

2/ $ 6 LATE JULY ® Boldly Flavored Tortilla Chips 7.8 OZ. ALWAYS AFFORDABLE SM $4.85 38 % OFF

37 % OFF

2/ $ 5 KETTLE BRAND ® Potato Chips 4.25-5 OZ.

ALWAYS AFFORDABLE $3.99

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

$ 1 85 SAN PELLEGRINO Sparkling Mineral Water 25.3 OZ. ALWAYS AFFORDABLE $2.79 33 % OFF

36 % OFF

35 % OFF

$ 3 75 WHOLESOME SWEETENERS™ Organic Regenerative Cane Sugar 26 OZ.

$ 4 99 LUNDBERG FAMILY FARMS ® Organic Long Grain White Rice 32 OZ.

ALWAYS AFFORDABLE $5.89

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

ALWAYS AFFORDABLE $7.69

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

33 % OFF

2/ $ 4 CLEAN ® CAUSE ® Organic Sparkling Yerba Mate Drinks 16 OZ. ALWAYS AFFORDABLE $2.95 32 % OFF

2/ $ 10 WATERLOO ® Sparkling Waters 12 PK

ALWAYS AFFORDABLE $7.49

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

*Offers redeemable only for in-store customer purchases at participating stores. Any stated discounts are on regu ar prices and cannot be combined with other offers. Quantity limited to stock on hand; no rain checks. Pricing excludes taxes and is subject to change without notice. We reserve the right to correct errors. Void where prohibited by aw.

12 | Health Hotline ®

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* THANKSGIVING * HOT DEALS

NOVEMBER 23–26

$ 3 25 BONAFIDE PROVISIONS ® Organic Broths 32 OZ. ALWAYS AFFORDABLE SM $4.79 32 % OFF

2/ $ 6 BLUE DIAMOND GROWERS ® Nut-Thins Crackers 4.25 OZ. ALWAYS AFFORDABLE $4.39 31 % OFF

29 % OFF

30 % OFF

31 %

$ 4 35 MALK™ Dairy-Free Milks 28 OZ.

$ 2 79 THEO CHOCOLATE ® Organic Chocolate Bars 3 OZ. ALWAYS AFFORDABLE $3.99 EACH

$ 10 49 SWEETLEAF ® SteviaClear Sweet Drops 4 OZ.

OFF

ALWAYS AFFORDABLE $6.35

ALWAYS AFFORDABLE $14.95

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

$ 5 99 BONAFIDE PROVISIONS ® Frozen Bone Broths 24 OZ. ALWAYS AFFORDABLE SM $8.49 29 % OFF

29 % OFF

$ 5 25 KITE HILL ® Dairy-Free Cream Cheeses 8 OZ. ALWAYS AFFORDABLE $7.45

*Offers redeemable only for in-store customer purchases at participating stores. Any stated discounts are on regu ar prices and cannot be combined with other offers. Quantity limited to stock on hand; no rain checks. Pricing excludes taxes and is subject to change without notice. We reserve the right to correct errors. Void where prohibited by aw.

® | 13

Natural Grocers

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* THANKSGIVING * HOT DEALS

NOVEMBER 23–26

$ 2 79 NATURAL GROCERS BRAND Organic Coconut Sugar 1 LB ALWAYS AFFORDABLE $3.85 27 % OFF

$ 3 59 NATURAL GROCERS BRAND Organic Walnut Halves & Pieces 10 OZ. ALWAYS AFFORDABLE $4.99 28 % OFF

28 % OFF

$ 5 15 ENJOY LIFE™ Semi-Sweet Chocolate Mini Chips 10 OZ.

ALWAYS AFFORDABLE $7.19

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

28 % OFF

$ 17 49 ENZYMEDICA ® Lypo Gold™ 60 CAP ALWAYS AFFORDABLE $26.45 33 % OFF

26 % OFF

$ 4 49 BOB’S RED MILL ® Unbleached White Flour 80 OZ.

$ 3 59 NATURAL GROCERS ® BRAND Non-GMO Walnut Varieties 1 LB EACH

ALWAYS AFFORDABLE SM $4.99

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

ALWAYS AFFORDABLE $6.15

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*Offers redeemable only for in-store customer purchases at participating stores. Any stated discounts are on regu ar prices and cannot be combined with other offers. Quantity limited to stock on hand; no rain checks. Pricing excludes taxes and is subject to change without notice. We reserve the right to correct errors. Void where prohibited by aw.

14 | Health Hotline ®

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THANKSGIVING * HOT DEALS

NOVEMBER 23–26

25 % OFF

MYCHELLE ® My Chelle Pumpkin Cleanser & Cream ALWAYS AFFORDABLE SM $16.69 $32.39

$ 5 19 IF YOU CARE ® 100% Recycled Aluminum Foil 50 FT ALWAYS AFFORDABLE $6.49 20 % OFF

27 % OFF

$ 31 99 ANCIENT NUTRITION Bone Broth Protein Vanilla 17.4 OZ. ALWAYS AFFORDABLE $43.85

31 % OFF

16 % OFF UP TO

2/ $ 5 ENDANGERED SPECIES CHOCOLATE | Chocolate Bars 3 OZ.

NOW ® NOW Cinnamon & Clove Essential Oils ALWAYS AFFORDABLE $5.69 $7.15

ALWAYS AFFORDABLE $3.65

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

*Offers redeemable only for in-store customer purchases at participating stores. Any stated discounts are on regu ar prices and cannot be combined with other offers. Quantity limited to stock on hand; no rain checks. Pricing excludes taxes and is subject to change without notice. We reserve the right to correct errors. Void where prohibited by aw.

Natural Grocers ® | 15

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Reserve your turkey today!

$5 Deposit required

naturalgrocers.com/turkeys ORDER IN STORE OR ONLINE:

FRESH HARVESTED IN OCTOBER & NOVEMBER—DEEP CHILLED FREE RANGE 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 TURKEY STANDARDS MATTER

THE OTHER GUYS VS.

HERE

AVAILABLE AT ALL STORES

? ? ? ? ? ? ? ?

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

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

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

Mary’s Heritage Turk eys $ 8 49 PER LB. DEEP CHILLED

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

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

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

AVAILABLE AT SELECT STORES ONLY

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

Mary’s Free Range Regenerative Turkeys $ 7 99 PER LB. DEEP CHILLED

Mary’s Organic Heirloom Turkeys $ 7 99 PER LB. DEEP CHILLED

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

Skip the mess and save time!

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Scan QR code to see the turkeys avai able in your area or visit naturalgrocers.com/turkeys

MANAGER'S HOLIDAY SPECIAL

VEGETARIAN & VEGAN HOLIDAY OPTIONS

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

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

ALWAYS AFFORDABLE SM $22.39 $ 19 49 Celebration Roast With Stuffing & Gravy EACH 2 LB. Sale!

ALWAYS AFFORDABLE $16.95 $ 13 65 Stuffed Vegan Roast EACH 26 OZ.

$ 8 85 Turk’y Style Roast EACH 16 OZ.

Sale!

Sale!

ALWAYS AFFORDABLE $10.85

All items are available while supplies last; no rain checks. O ers valid October 1 through December 31, 2024. Void where prohibited by law. We reserve the right to correct errors.

16 | Health Hotline ®

premium quality turkeys

at our Always affordable SM prices

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

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.

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 that they arrive at your holiday table still fresh, never frozen * ; not many people can say that. The Heritage turkey is able to wander, fly and breed naturally, resulting in an uncommonly delicious turkey, full of succulent, dark meat. 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 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!

*Excludes pre-cooked variety.

Natural Grocers ® | 17

Runs 11/21–11/27 FREE WIN A MARY'S TURKEY FOR THE DECEMBER HOLIDAYS!

ONE WINNER PER STORE

{N}POWER ® MEMBERS! every time you spend $100 between November 21–27 you will automatically

be entered for a chance to win a Mary's Non-GMO 8-12LB 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 legal residents of the following states who are 18 years or older: Arizona, Arkansas, Colorado, Idaho, Iowa, Kansas, Louisiana, Minnesota, Missouri, Montana, Nebraska, Nevada, New Mexico, North Dakota, Ok ahoma, Oregon, South Dakota, Texas, Utah, Washington and Wyoming. Must be an {N}power member to enter. Void where prohibited by aw. Sweepstakes starts on November 21, 2024 and ends November 27, 2024. For official rules and complete details, visit naturalgrocers.com/sweepstakes. Sponsor: Vitamin Cottage Natural Food Markets, Inc.

18 | Health Hotline ®

Terms and conditions apply. See page 2 for details.

For the dressing: • 2 organic garlic cloves, thinly sliced lengthwise • 1 tablespoon organic lemon juice • 1 tablespoon Natural Grocers ® Brand Organic Apple Cider Vinegar • 2 teaspoons Natural Grocers Brand Organic Dijon Mustard • 1⁄3 cup Natural Grocers Brand Organic Extra Virgin Olive Oil • 1 teaspoon Natural Grocers Brand Organic Grade A Dark Maple Syrup • 1 teaspoon each Natural Grocers Brand Bulk Real Salt and Organic Ground Black Pepper • ¼ cup juice from the cut citrus fruit (see instructions below) For the salad : • ¼ cup Natural Grocers Brand Bulk Sliced Almonds • 3 medium organic citrus fruits (~1 ½ pounds any combination navel orange, blood orange, cara cara orange, satsuma, mandarin, or grapefruit) • 1 medium organic fennel bulb • 1 (5-ounce) package organic baby spring greens • 1 organic avocado, sliced • ¼ cup Natural Grocers Brand Bulk Organic Apple Juice-Sweetened Cranberries • 2⁄3 cup lightly packed fresh organic mint or basil leaves This delightful medley combines the zesty brightness of citrus fruits, the subtle anise flavor of fennel, and the creamy richness of avocado, all nestled atop a bed of fresh greens. To add a satisfying crunch and a touch of sweetness, we’ve adorned this salad with toasted almond slices and tangy dried cranberries. Perfect as a light lunch or a stunning side dish for any celebration, this salad is not only a feast for the eyes, but also a burst of flavors and textures that will leave you craving more. Fennel & AVOCADO Ingredients C u S la

SERVES: 6 PREP TIME: 30 MINUTES TOTAL TIME: 30 MINUTES

InSTRUCTIONS

1. Place the garlic, lemon juice, and apple cider vinegar in a small jar with a tight-fitting lid. Set aside to infuse while you prepare the salad ingredients. 2. Place a medium skillet over medium-low heat. Once hot, add the almond slivers, spread in an even layer and let toast, stirring every minute or so (watch carefully), until lightly browned, approximately 3–4 minutes. Transfer to a plate. 3. Use a very sharp knife to cut a thin slice of peel off the top and bottom of each piece of citrus, so it can sit flat on the cutting board. Use the knife to cut the peel and white pith from each citrus, starting at the top and following the curve to the bottom. Work your way around each piece of citrus until they are free of peel and most of the pith. 4. Over a mixing bowl, supreme the citrus (i.e., cut into individual segments) collecting the juice in the bowl along with the segments. Once all segments are removed from the membrane, squeeze the citrus membrane over the bowl. Once all the citrus segments are cut, strain the juice into a small bowl and set aside to add to the dressing. Note: Another option for cutting the citrus once the peel and pith are removed is to cut each piece in half from top to bottom and then thinly slice each half creating half-moons. Use a cutting board that will allow you to collect the juice. 5. To prep the fennel, cut off the green stalks where they meet the white bulb. Use a peeler to peel any discolored exterior off the fennel bulb, then trim the root end off. Cut the fennel bulb in half lengthwise, then thinly slice each half; as you cut close to the root, remove the remaining triangle portion of root. 6. To finish the dressing, swirl the jar and then use a fork to remove the garlic slices. Add the remaining dressing ingredients, add the lid, and shake vigorously. Set aside until ready to serve. 7. Add the greens to a large salad bowl or serving platter. Arrange the sliced fennel, citrus segments, and avocado slices on top. Drizzle with half the dressing and sprinkle lightly with salt. Add the toasted almond slices, cranberries, and mint or basil leaves. Drizzle with more dressing and serve.

Natural Grocers ® | 19

Serves 8 for Under $10 * Natural Grocers Brand Organic Gluten-Free Elbow Pasta 12 OZ. – $3.59

Serves 6 for Under $7 * Organic Russet Potatoes Sale! $1.19/LB

Alexandre Family Farms Organic Whole Milk 59 OZ. $6.99

Select Kettle & Fire Cooking Broths 32 OZ. Sale! $3.59 *

Alexandre Family Farms Organic Whole Milk 59 OZ. $6.99 Natural Grocers Brand Organic Cheese Shreds 6 OZ. – {N}power Price $3.99

Pacific Non-Dairy Oat Beverage 32 OZ. $4.59 Violife Vegan Cheese Shreds 8 OZ. Sale! $4.75 *

OR

OR

Kerrygold Butter Bars 8 OZ. Sale! $4.39 Natural Grocers ® Brand Organic P ant-Based Buttery Spread or Sticks 13-16 OZ. - $4.99 Add-Ins: Simply Organic Gravy Mixes, Organic Green Onions, Organic Green Scallions OR

OR

Add-ins: Applegate Pork Sunday Bacon, Aleia’s P ain Gluten-Free Breadcrumbs

BAKED YAMS Serves 6 for Under $8 * Organic Garnet or Jewel Yam- Sale! $1.79/LB

Cranberry Sauce Serves 4 for Under $5 * Woodstock Organic Cranberry Sauce – Whole or Jellied 14 OZ. Sale! $4.15

EASY Veggies Serves 4 for Under $4 * Select Cascadian Farms Organic Frozen Vegetables - 16 OZ. Sale! $3.39 Each Select Natural Grocers Brand Organic Canned Vegetables 14.5-15 OZ. Sale! $1.59 Each

Natural Grocers Brand Organic Grade A Dark Maple Syrup 8 OZ. - Sale! $6.69 Kerrygold Butter Bars 8 OZ. - Sale! $4.39 OR Natural Grocers Brand Organic P ant-Based Buttery Sticks 16 OZ. - $4.99 Add-Ins: Dandies Mini Marshmallows, Simply Organic Spices, Simply Organic Vanil a

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

* Under price could reflect portions of listed products. Offers valid 11/1/24-11/30/24. {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.

20 | Health Hotline ®

Offers Valid November 1 - November 30, 2024

Serves 6 for Under $9 *

Serves 10 for Under $9 *

Cascadian Farms Organic Frozen Green Beans 16 OZ. Sale! $3.39

Aleia’s Gluten-Free P ain or Savory Stuffing Mix 10 OZ. Sale! $5.45

Organic Yellow Onion - Sale! 1.29/LB Natural Grocers Brand Organic Coconut Milk 13.5 OZ. - $2.49 Select Kettle & Fire Cooking Broths 32 OZ. Sale! $3.59 *

Organic Celery - Sale! $1.19/LB

Organic Yellow Onion - Sale! $1.29/LB

Select Kettle & Fire Cooking Broths 32 OZ. Sale! $3.59 *

Add-Ins: Natural Grocers Brand White Unbleached Unenriched Flour, Organic P ant-Based Buttery Spread or Sticks, Kerrygold Butter

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

Wholly Wholesome Vegan Pie Crusts 2 PK - Sale! $4.99 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. - $7.85 Add-Ins: Kerrygold Butter, Natural Grocers Brand Organic P ant-Based Buttery Spread or Sticks

Select 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 *

&

OR

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

Scan the QR Code and download our mobile app today! It is easy & free!

NO SMART PHONE? NO PROBLEM! Text 'ORGANIC' to 303-986-4600 † or visit NaturalGrocers.com/join

SIGN UP TODAY!

*Offers valid 11/1/24-11/30/24. {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.

Natural Grocers ® | 21

OFFERS VALID NOVEMBER 1 – NOVEMBER 30, 2024

at an Always Affordable SM Price!

From canned goods to bulk, with sweeteners and cooking oils in between—our products help you bake up deliciousness, with ease. Here’s to holiday baking made convenient and Always A ordable with Natural Grocers Brand pantry essentials!

$ 8 99 SALE! 12 OZ. ALWAYS AFFORDABLE $9.99

$ 9 99 SALE! 16.9 OZ. ALWAYS AFFORDABLE $10.99

$ 1 99 SALE! 15 OZ. ALWAYS AFFORDABLE $2.49

$ 5 99 SALE! 10 OZ. ALWAYS AFFORDABLE $6.99

$ 2 99 SALE! 1 LB ALWAYS AFFORDABLE $3.85

$ 3 99 SALE! 10 OZ. ALWAYS AFFORDABLE $4.99

$ 4 79 SALE! 1 LB ALWAYS AFFORDABLE $5.19

22 | Health Hotline ®

Terms and conditions apply. See page 2 for details.

By Charity Isely

From Coast to Coast: Urban Farmers, Bird Advocates, and Regenerative Winemakers Cultivating Change! Dear Earth Watch Readers, We’d like to close out another year with a review of positive happenings involving people and the planet. May we all be inspired to do the best we can with what we know, and nurture hope rooted in action and evidence!

more bluebirds than those without, and the birds consumed almost three times as many insects close to the boxes relative to further away. Biodiversity matters, too—research has shown that strawberries grown in "more diverse farmscapes," as opposed to monoculture berry production, promote a greater diversity of birds, which benefits both pest control and food safety outcomes. And you don't have to be a farmer to join the effort. The WFA offers free educational resources on its website, wildfarmalliance. org, to help anyone apply this knowledge, from apartment balconies to backyard gardens. Now, who's ready to call back the birdsong? Raise a Glass for the Planet When looking for your next glass of wine, pest control methods, maintaining cover crops year-round, and grazing sheep among the vines, sequestered more carbon than annual cropland growing crops such as wheat using the same practices. Vineyard soils high in carbon-rich organic matter are also experiencing more resilience during extreme weather. Civil Eats reports how regeneratively managed vineyards on opposite coasts are handling excessive rain and heat. During a rainy season in Maryland, the team at the Vineyards at Dodon's, where lush grasses and deep roots protect the soil, can access the fields within 30 minutes after a heavy storm— before they integrated regenerative management, it took up to three days! Meanwhile, Napa's regenerative-organic certified Grgich Hills survived a devastating harvest-time heat wave with significantly lower ground temperatures compared to its bare-soil neighbors. So, who's ready to make happy hour about capturing carbon and increasing resilience?! Cheers to that! follow the sheep! A recent study published in Frontiers in Sustainable Food System s found that vineyards using soil-building regenerative practices, such as employing chemical-free

Urban Farmers Filling the Fresh Food Access Gap and Nurturing Community What do you do when your neighborhood is described as a "food swamp?" In East New York, you start a farm! This region, on the far side of Brooklyn, has some of the fewest grocery stores per resident city-wide and a median income 27 percent lower (per 2022 stats) than the whole of New York City. However, East New York also has more community gardens than any other NYC neighborhood. And, since 1998, local gardeners and residents, in partnership with the non-profit United Community Centers, have been taking food justice into their own hands and addressing their community's needs for green space, fresh, healthy food options, and youth activities with East New York Farms! (ENYF!).

The organization operates four urban farms in the area, including a youth farm offering a paid internship program for locals ages 14 to 21. It, like all ENYF! sites, focuses on growing fresh, organic, "culturally important foods" for the neighborhood's many Caribbean, LatinX, and African American

residents, donates produce to local food pantries, gives away compost and soil, and helps run the ENYF! farmer's market. But, perhaps the most valuable "crop" these farms grow is community. Farming IS for the Birds (In the Best Way) North America has lost almost three billion birds since 1970— that's NOT good news. But the California-based Wild Farm Alliance (WFA) is working to address this crisis by bringing birds back to the farm. The organization aims to inspire 10 percent of U.S. farms to join a Farmland Flyway trail and install one million nesting boxes and raptor perches nationwide. Their mission is fueled by educating farmers about how birds can benefit them, with a focus on pest control, and studies show that nesting boxes play an important role in enhancing this service. Vineyards with nesting boxes, for example, attracted 10 times

For references, please visit: naturalgrocers.com/issue-88

Natural Grocers ® | 23

IN THE fridge OFFERS VALID NOVEMBER 1 TO NOVEMBER 30, 2024

21 % OFF

24 % OFF

22 % OFF

22 % OFF

EACH $ 4 39

$ 5 65 KITE HILL ® Dairy-Free Cream Cheeses 8 OZ.

$ 4 95 MALK ™ Dairy-Free Milks 28 OZ.

$ 5 39

KERRYGOLD™ Pure Irish Butter Bars 8 OZ.

APPLEGATE FARMS ® Pork Sunday Bacon 8 OZ.

ALWAYS AFFORDABLE $ 7.45

ALWAYS AFFORDABLE $ 6.35

ALWAYS AFFORDABLE $ 6.85

ALWAYS AFFORDABLE SM $ 5.65

18 % OFF

21 % OFF

34 % OFF

23 % OFF

$ 5 35

$ 4 19

EACH $ 2 15

$ 4 29 LIFEWAY ® Organic Probugs 4 Packs/ 3.5 OZ.

PAINTERLAND SISTERS Organic Whole Milk Yogurts 5.3 OZ.

GRILLO’S PICKLES ® Pickle Spears 32 OZ.

IMMACULATE BAKING ® Organic Flaky Biscuits 16 OZ.

ALWAYS AFFORDABLE $ 6.95

ALWAYS AFFORDABLE $ 6.35

ALWAYS AFFORDABLE $ 2.65

ALWAYS AFFORDABLE $ 5.45

32 % OFF

23 % OFF

20 % OFF

SALE!

$ 4 59

$ 5 59

EACH $ 3 35

EACH $ 4 75

MIYOKOS Organic Cultured Butters 8 OZ.

NIMAN RANCH Prosciutto 3 OZ.

EVOLUTION FRESH ® Cold-Pressed Juices 15.2 OZ.

VIOLIFE Select Dairy-Free Cheeses 7.05 8 OZ.

ALWAYS AFFORDABLE $ 5.99

ALWAYS AFFORDABLE $ 6.15

ALWAYS AFFORDABLE $ 4.95

ALWAYS AFFORDABLE $ 5.99

24 | Health Hotline ®

Terms and conditions apply. See page 2 for details.

IN THE FREEZER OFFERS VALID NOVEMBER 1 TO NOVEMBER 30, 2024

16 % OFF

23 % OFF

$ 6 49

EACH $ 4 69

BONAFIDE PROVISIONS ® Frozen Bone Broths 24 OZ. Rich and delicious broths, obsessively crafted for nutritional excellence, and frozen fresh.

APPLEGATE FARMS ® Select Breakfast Sausages 7 OZ. A classic breakfast staple, in a variety of mouthwatering flavors.

ALWAYS AFFORDABLE SM $ 8.49

ALWAYS AFFORDABLE $ 5.59

$ 11 69 15 % OFF

12 % OFF

$ 4 39 12 % OFF

$ 7 89

ALDEN’S ORGANIC ® Organic Ice Creams 48 OZ.

BEELERS Select All Natural Breakfast Sausages 16 OZ. Ready-to-cook breakfast sausage made from humanely raised pork with no antibiotics ever.

SEAJOY™ Organic 41/50 Raw Shrimp 16 OZ. Carefully harvested shrimp, flash frozen to lock in all the fresh flavor.

No artificial sweeteners, no artificial flavors, just organic ice cream made with real ingredients.

ALWAYS AFFORDABLE $ 8.99

ALWAYS AFFORDABLE $ 4.99

ALWAYS AFFORDABLE $ 13.89

$ 5 15 17 % OFF

$ 3 75 21 % OFF

$ 4 95 20 % OFF

WOODSTOCK ® Frozen Organic Blueberries 10 OZ. A delicious way to reach your daily fruit goals, year round.

SO DELICIOUS ® Cocowhips 9 OZ.

ALEXIA ® Select Frozen Potatoes 15 16 OZ. High-quality potato side dishes, made to be as good as your main course.

Top desserts, beverages, and more with this fluffy, creamy, dairy-free whipped topping.

ALWAYS AFFORDABLE $ 6.19

ALWAYS AFFORDABLE $ 4.75

ALWAYS AFFORDABLE $ 6.25

Natural Grocers ® | 25

Terms and conditions apply. See page 2 for details.

OFFERS VALID NOVEMBER 1 TO NOVEMBER 30, 2024

ALWAYS AFFORDABLE $ 14.99 $ 13 99 SALE! 3 LB.

$ 3 99 SALE! EACH 10 OZ. – 1 LB.

ALWAYS AFFORDABLE SM $ 4.99

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

$ 4 79 SALE! 1 LB.

ALWAYS AFFORDABLE $ 5.19

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

NATU AL G OCE S B AND BUL NON-GMO ALMOND FLOU Finely sifted and made with California-grown almonds, this almond flour adds a nutty flavor and fluffy texture to your sweet or savory recipes!

Good-for-the-heart, walnuts are the perfect addition to nutritionally boost your homemade yogurt parfaits, grandma’s chocolate chip cookies, your next batch of brownies, or eat them straight from the bag! NATU AL G OCE S ® B AND BUL NON-GMO O GANIC WALNUTS (LIGHT HALVES, LIGHT PIECES, AND COMBO HALVES & PIECES)

$ 5 99 SALE! 10 OZ.

ALWAYS AFFORDABLE $ 6.99

$ 2 99 SALE! 1 LB.

ALWAYS AFFORDABLE $ 19.99 $ 17 99 SALE! 2 LBS.

ALWAYS AFFORDABLE $ 3.85

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

NATU AL G OCE S B AND BUL O GANIC COCONUT SUGA Ditch refined sugar A-SAP and reach a bag of our organic coconut sugar made from coconut blossom SAP! It contains iron, zinc, calcium, and potassium.

NATU AL G OCE S B AND BUL NON-GMO PECAN HALVES Roasted, baked, or straight out of the bag, our Natural Grocers Brand Bulk Pecans add that extra holiday cheer this time of year.

26 | Health Hotline ®

Terms and conditions apply. See page 2 for details.

By Lindsay Wilson STRUGGLE WITH SLEEP? CHECK OUT THESE Sleep Healthy Solutions!

For some people, slipping into bed at night can be the best part of a long day, but for anyone who struggles with chronic sleep issues, it can be, well, a nightmare. Sleep is something that can’t be forced—as anyone who has ever found them selves wide awake in the middle of the night knows—but there are things you can do to support your body’s natural circadian rhythm and a normal sleep cycle, finding that sound sleep you crave.

Before we dive into the solutions, let’s recap what a normal sleep cycle looks like. Sleep occurs in two major phases— non-rapid eye movement (NREM) and REM sleep. NREM is divided into stages 1-3, from falling asleep to light sleep to “slow-wave sleep,” or deep sleep, followed by REM (“dream”) sleep. Over the course of night, we cycle through these phases multiple times, from NREM to REM sleep, with deep sleep predominating in the early part of the night and bouts of REM sleep getting longer in the latter part of the night. REM sleep is when our brains process and store relevant events of the day, while deep sleep is when tissues are repaired and built, immunity is strengthened, and metabolic waste, like protein plaques associated with Alzheimer’s disease, is cleared from our brains.

Natural Grocers ® | 27

The Stress Connection It’s no secret that anyone living in the modern world deals with stress, and chronic stress can be a major sleep thief. Sleep is a natural shift from the sympathetic (“fight or flight”) to the parasympathetic (“rest and digest”) nervous system, and if all goes well, levels of the stress hormones cortisol, norepinephrine, and epinephrine drop, while levels of melatonin, the hormone that regulates the sleep-wake cycle, increase. But if you are turned on fight or flight all the time (i.e., always stressed out), with chronically elevated cortisol levels, sleep is going to be challenging, if not impossible. If stress is derailing the sleep train, focus on reducing stress levels first. Exercise, yoga, breathing exercises, daily walks, regular sauna use, and meditation can help reduce stress and support sleep. Adaptogens like tulsi (“holy basil”), rhodiola, and reishi mushroom help support the body during times of stress, helping to encourage healthy sleep as well. The Food Connection

While your diet may not be the first thing that comes to mind when contemplating a good night’s sleep, what you eat can have a profound effect on how well, or poorly, you sleep. There are obvious dietary tips, like avoiding caffeine in the latter part of the day, but did you know that a diet full of refined carbs and sugars can seriously jeopardize a healthy sleep cycle? This type of diet leads to blood sugar instability, inflammation, insulin resistance, and cortisol dysregulation, all of which can lead to poor sleep quality. A diet rich in vegetables, healthy fats, and quality protein supports healthy blood sugar balance, inflammation levels, and adrenal health. Finally, while a nightly glass of wine or a nightcap may seem like a good idea to wind down for sleep, it’s the last thing you should do. Alcohol interacts with several neurotransmitters important for regulating sleep, disrupting the normal sleep cycle, leading to poor-quality sleep. If you must have a nightcap, make it a tart cherry mocktail! Find Your Sleep Solution Along with getting your stress levels in check and sticking to a healthy diet, you can find additional support in a variety of nutrients. Most of the nutrients covered here support a healthy sleep cycle in the long term—give it time to build optimal levels in your body. Magnesium. One of the main effects of magnesium deficiency is sleep disturbance, including less deep sleep, a decrease in total sleep time, and increased waking during the night. Magnesium plays an important role in regulat ing the body’s stress response system and supports the normal production of GABA, a neurotransmitter integral to healthy sleep. Magnesium supplementation has been shown to increase deep sleep—the stage of sleep when our brains rest and recover, critical for cognitive function—and reduce nighttime cortisol levels in older adults. Magnesium threonate (commonly called “Magtein”) may be especially helpful, particularly for promoting deep sleep. A 2024 placebo-controlled study including 80 healthy adults aged 35-55 with self-reported sleep problems found that 1 gram/day of magnesium threonate taken

for three weeks improved sleep and mood. The individuals taking the supple ment saw significant improvements in sleep quality, including more time in deep sleep, improved mood (“reduced grouchiness and anger”), energy, alertness, and daytime activity and productivity. The magnesium thre onate—500 mg of Magtein taken twice daily—started to have an effect within two weeks. Magnesium threonate is unique from other types of magnesium because it can cross the blood-brain barrier, effectively increas ing magnesium levels in the brain. The RDA for magnesium ranges from 310 to 420 mg daily for adults 18 and older, but some functional medicine doctors recommend doses from 500 to 1,200 mg daily for optimal results. Vitamin D. Low levels of vitamin D have been associated with poor sleep quality and quantity, with research indicating that levels less than 20 ng/mL can significantly increase the risk of “unhealthy sleep.” Vitamin D is known to influence the activity of hundreds of genes, and now researchers have

28 | Health Hotline ®