Health Hotline Magazine | November 2026

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OFFERS VALID OCTOBER 30 TO NOVEMBER 28, 2026

NOVEMBER 2026 VOL 112

NOW

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c l u s i v e l y { N } p

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

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

SEE PAGE 23 FOR DETAILS!

WE NOW DELIVER!

THANKSGIVING HOT DEALS!

NOVEMBE 21–24 AFFORDABLE SM EVEN MORE

*While supplies last; see store for details. RESERVE YOUR TURKEY TODAY! $5 Deposit Required

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*

51 % UP TO SEE THE DEALS ON PAGE 20! OFF

Order Online at NaturalGrocers.com/shop

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FALL BACK INTO SAVINGS 6 EVEN MORE AFFORDABLE PRICES SM 4 CONTENTS

LETTE F OM THE Iselys

13 RECIPE:

A November Promise In November, we can’t promise that the rain will be gentle, or that the fog won’t last too long. We can’t guarantee that our teams will triumph at football, or that our chosen candidates will win elections. We can’t be certain that Turkey Day will go off without a hitch, that the bird will be moist, the gravy just right, and the pie crust precisely flaky. However, we can, dear neighbors, promise you this… In our 100% organic produce departments, the piles of potatoes waiting to be scalloped or mashed have been grown without hormone-disrupting pesticides, like chlorpropham, an herbicide used on conventional potatoes to prevent sprouting, and whose residue is frequently found on conventional potatoes. The green beans are never sprayed with possibly carcinogenic fungicides and insecticides like carbendazim or bifenthrin. Those heaps of apples ready for pie, cake, or just to be eaten fresh, weren’t doused with the chemical diphenylamine after harvest to stop them from turning brown. Throughout our 100% pasture-based dairy selection, your Thanksgiving staples, like butter, cream, and cheese, come from animals who spend their days outdoors whenever the weather permits and are never confined (unless health reasons require it). And we promise they’re never fed expired candy, plastic, or other unsavory substances (yes, this really happens). In our grocery aisles, as you gather your Turkey Day must-haves, you needn’t worry about artificial colors like Red 40, or the preservatives BHA or BHT, or indeed, MSG. You can also be sure our bulk foods are 100% non-GMO, and our bulk spice selection is 100% organic. Plus, we haven’t allowed GMO ingredients in any new products in our grocery aisles since 2013. And when it comes to November’s main star, the turkeys we sell are humanely raised, free-range, non-GMO, and are never given antibiotics, arsenic-based growth promoters, or pumped with after-harvest additives—and this is the minimum. But if turkey isn’t part of your plans, we assure you that all our meat and seafood is humanely raised and sustainably sourced. And we have delicious, plant-based alternatives, too. So, friends, here’s a toast to celebrating the healthy choices we can make, despite all the things we can’t control! Here’s to rainy days and sunny ones, to gravy that’s not quite perfect, pie crust that’s all butter but not enough flake, food comas, football games, and family… because these are the moments great memories are made from. Happy November, everyone!

SHEET PAN ROASTED RAVIOLI AND VEGGIES

RESERVE YOUR TURKEY TODAY! 23 THANKSGIVING HOT DEALS 20

WIN A FREE TURKEY! 24 COLD & FLU SEASON IS HERE... ARE YOU READY? 25

RETHINKING SATURATED FAT 34

42 FOR THE LOVE OF ORGANICS: BRUSSELS SPROUTS

NATURALGROCERS.COM @naturalgrocers @shopnaturalgrocers

IMPORTANT TERMS AND CONDITIONS FOR HEALTH HOTLINE ® OFFERS Unless otherwise noted, these offers are available only from 10/30/26 to 11/28/26 and are redeemable only for in-store and DoorDash powered purchases at participating stores. Quantity limited to stock on hand, no rainchecks. Unless otherwise noted, all discounts are on regular prices, cannot be redeemed for store credit or cash, and cannot be combined with other offers. Pricing excludes taxes and is subject to change without notice. We reserve the right to correct errors. Void where prohibited by law. {N} power ® offers are available only to registered members and are subject to program terms and conditions available at www.naturalgrocers.com/npower. To join {N}power, visit www.naturalgrocers.com/join.

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OU 5 FOUNDING P INCIPLES

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NUTRITION EDUCATION

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2 | Health Hotline ®

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VALID THROUGH NOVEMBER 30, 2026

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ON OVER 1,000 ITEMS!

ALWAYS AFFORDABLE PRICE: $ 6.15

ALWAYS AFFORDABLE PRICE : $ 4 99 EACH Kerrygold™ IRISH BUTTER STICKS 8 OZ

ALWAYS AFFORDABLE SM PRICE : $ 2 99 SELECT FREE-RANGE BROWN EGGS 1 DOZEN • LIMIT 2

ALWAYS AFFORDABLE PRICE: $ 7.99

$ 4 99 PACK ALWAYS AFFORDABLE PRICE : Zevia ® ZERO-SUGAR SODAS 6 PK - 12 OZ

ALWAYS AFFORDABLE PRICE: $ 10.99 ALWAYS AFFORDABLE PRICE : $ 7 99 EACH Natural Grocers Brand ORGANIC COFFEE 10 OZ

ALWAYS AFFORDABLE PRICE: $ 9.99

ALWAYS AFFORDABLE PRICE : $ 8 99

Natural Grocers ® Brand ORGANIC EXTRA VIRGIN OLIVE OIL / 16.9 OZ

ALWAYS AFFORDABLE PRICE: $ 6.99

ALWAYS AFFORDABLE PRICE : $ 5 99 Natural Grocers Brand HICKORY-SMOKED PORK BACON / 12 OZ EACH

O ers valid 10/30/26 - 11/30/26. Valid for {N}Power members only. Valid for in-store and DoorDash powered purchases only; and cannot be combined with other o ers. Quantity limited to stock on hand; no rain checks. Pricing excludes taxes and is subject to change without notice. We reserve the right to correct errors. Void where prohibited by law. {N}Power o ers only available to registered members. O ers subject to program terms at https://naturalgrocers.com/terms, and privacy policy available at https://naturalgrocer.com/privacy

4 | Health Hotline ®

WE’ E

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UP TO 55 % OFF {N}POWER ® PRICING ONLY • OCTOBER 31 - NOVEMBER 3 INTO EVEN MORE AFFORDABLE PRICES SM FALL BACK

UP TO

Beyond Good ® CHOCOLATE BARS 2.64 OZ ALWAYS AFFORDABLE $ 5.35 2/ $ 7 34 % OFF {N}power Price

Nancy’s SELECT ORGANIC CREAM CHEESE - 8 OZ ALWAYS AFFORDABLE $ 4.59 $ 3 25 29 % OFF {N}power Price Halfday ® PREBIOTIC ICED TEAS 12 OZ ALWAYS AFFORDABLE $ 2.39 2/ $ 3 {N}power Price 37 % OFF

Muir Glen ORGANIC TOMATOES 14.5 OZ ALWAYS AFFORDABLE SM $ $3.59 $3.99 $ 1 79 {N}power Price EACH 55 % OFF

Vital P anet™ FLORA DOG PROBIOTIC 20 BILLION - 3.92 OZ ALWAYS AFFORDABLE $ 27.49 $ 19 99 {N}power Price 27 % OFF

Nancy’s ® SELECT ORGANIC SOUR CREAM 8 OZ ALWAYS AFFORDABLE $ 2.89 $ 1 89 34 % OFF {N}power Price

Garden of Life ® ORGANIC ASHWAGANDHA 60 TAB ALWAYS AFFORDABLE $ 21.79 $ 16 99 22 % OFF {N}power Price

GT’s Living Foods COCONUT YOGURTS 8 OZ ALWAYS AFFORDABLE $ 5.99 $ 4 89 {N}power Price EACH 18 % OFF

Jeff’s Garden™ OLIVES 5.5–12 OZ ALWAYS AFFORDABLE $ 7.25 $ 5 49 {N}power Price EACH 24 % OFF

Chameleon Cold Brew ® ORGANIC COLD BREW COFFEE CONCENTRATES - 32 OZ ALWAYS AFFORDABLE $ 10.75 $ 7 49 30 % OFF {N}power Price EACH

*O ers available only to {N}power members from 10/31/2026 to 11/3/2026 are redeemable only for in-store and DoorDash powered purchases at participating stores and cannot be combined with other o ers. Quantity limited to stock on hand; no rain checks. Pricing excludes taxes and is subject to change without notice. We reserve the right to correct errors. Void where prohibited by law.

6 | Health Hotline ®

UP TO 55 % OFF {N}POWER ® PRICING ONLY • OCTOBER 31 - NOVEMBER 3 INTO EVEN MORE AFFORDABLE PRICES SM FALL BACK

*

{N}power Price EACH 31 % OFF

Garden of Life ® ORGANIC ELDERBERRY GUMMY 120 GUM ALWAYS AFFORDABLE $ 29.55 $ 22 99 22 % OFF {N}power Price

Angie’s ® SELECT POPCORN 4.4–7 OZ ALWAYS AFFORDABLE SM $ 3.99 $ 2 79 30 % OFF {N}power Price EACH

$ 6 49

Rishi Tea ORGANIC TEAS 15 CT

ALWAYS AFFORDABLE $ 9.45

Natural Grocers Brand BULK ORGANIC APPLE JUICE SWEETENED CRANBERRIES - 8 OZ ALWAYS AFFORDABLE $ 5.39 $ 4 79 11 % OFF {N}power Price

Natural Grocers ® Brand BULK ORGANIC MILK CHOCOLATE CHERRIES - 6 OZ ALWAYS AFFORDABLE $ 8.99 $ 7 79 13 % OFF {N}power Price

SALE!

$ 6 79 10 OZ

Natural Grocers Brand BULK PECAN HALVES 10 OZ - 2 LB ALWAYS AFFORDABLE $ 7.29/ $ 22.59 {N}power Price

$ 20 99 2 LB

{N}POWER ® MEMBERS ONLY OCTOBER 31 - NOVEMBER 3, 2026 | 4 DAYS ONLY!

TWO WINNERS PER STORE

Enter in store for a chance to win ** a $25 Natural Grocers ® Gift Card SWEEPSTAKES!

Clip this coupon in mobile app or email starting on 10/31 & get a FREE *** Endangered Species Choco ate Bar with $10 purchase. IN STORE ONLY

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$2,500 VALUE

One per {N]power account.

*O ers available only to {N}power members from 10/31/2026 to 11/3/2026 are redeemable only for in-store and DoorDash powered purchases at participating stores and cannot be combined with other o ers. Quantity limited to stock on hand; no rain checks. Pricing excludes taxes and is subject to change without notice. We reserve the right to correct errors. Void where prohibited by law. **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, WI, and WY. Void where prohibited by law. Natural Grocers employees, including members of their households, are not eligible. Sweepstakes starts on 10/31/2026 and ends on 11/3/2026. Two winners per store will receive a $25 gi t card. Grand prize winner will receive a trip to Breckenridge, CO or $2500 in cash, at sponsor’s sole discretion. For O cial Rules and complete details, visit: www.naturalgrocers.com/sweepstakes. Sponsor: Vitamin Cottage Natural Food Markets, Inc. ***Limit 1 per {N}power account. In-store only. To load the free chocolate bar o er to your account, you must clip it from the Natural Grocers mobile app, {N}power email or your online dashboard starting on 10/31/2026. Quantity limited to stock on hand; no rainchecks. Pricing excludes taxes and is subject to change without notice. We reserve the right to correct errors. Void where prohibited by law. {N}power o ers available only to registered members and are subject to program terms and conditions available at www.naturalgrocers.com/terms

OFFERS VALID OCTOBER 30 TO NOVEMBER 28, 2026

AFFORDABLE SM EVEN MORE

GROCERY!

22 % OFF

$ 5 39 16 % OFF {N}power Price EACH

$ 6 49 18 % OFF {N}power Price PACK

$ 6 99 {N}power Price EACH

Tony’s Chocolonely ® CHOCOLATE BARS 6.35 OZ

Bob’s Red Mill ® ORGANIC FLOURS 80 OZ Incredible baking flours for homemade perfection, your way.

Waterloo ® SPARKLING WATERS 12 PK 12 OZ Crisp and refreshing beverages made with authentic flavors and lively carbonation.

Made from ethically sourced cocoa so you can treat yourself and feel good about it.

ALWAYS AFFORDABLE $ 6.45

ALWAYS AFFORDABLE SM $ 8.99

ALWAYS AFFORDABLE $ 7.99

18 % OFF

21 % OFF

24 % OFF

29 % OFF

$ 3 25 Angie’s ® SELECT POPCORN 4.4 7 OZ {N}power Price EACH

$ 6 25 {N}power Price EACH

$ 8 99 4th & Heart ® SELECT GHEE 9 OZ {N}power Price EACH

$ 3 75 {N}power Price EACH

Natural Grocers ® Brand ORGANIC SOUPS 14.1OZ

Better Than Bouillon™ ORGANIC BASES 8 OZ

ALWAYS AFFORDABLE $ 12.75

ALWAYS AFFORDABLE $ 4.99

ALWAYS AFFORDABLE $ 7.99

ALWAYS AFFORDABLE $ 3.99

$ 10 99 21 % OFF {N}power Price EACH

2/ $ 7 20 % OFF {N}power Price

Delivery WE NOW DELIVER! Delivery knock knock!

Back To Nature™ SELECT CRACKERS 5 7 OZ Crispy crackers made with natural ingredients for any snacking occasion.

Eco-Max ® LIQUID LAUNDRY DETERGENTS 101 OZ Plant-based detergents that are tough on stains but easy on the environment.

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Order Online at NaturalGrocers.com/shop

ALWAYS AFFORDABLE $ 4.39

ALWAYS AFFORDABLE $ 13.99

8 | Health Hotline ®

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OFFERS VALID OCTOBER 30 TO NOVEMBER 28, 2026

AFFORDABLE SM EVEN MORE

GROCERY!

29 % OFF

26 % OFF

29 % OFF

18 % OFF

$ 2 59 {N}power Price

Beyond Good ® CHOCOLATE BARS 2.64 OZ {N}power Price $ 3 79 EACH

$ 22 99 Madhava ORGANIC EXTRA VIRGIN OLIVE OIL / 33.8 OZ {N}power Price

$ 3 25 {N}power Price EACH

Arrowhead Mills™ PUFFED BROWN RICE CEREAL 6 OZ

Dandies ® VEGAN MARSHMALLOWS 10 OZ

ALWAYS AFFORDABLE $ 31.39

ALWAYS AFFORDABLE $ 5.35

ALWAYS AFFORDABLE SM $ 3.19

ALWAYS AFFORDABLE $ 4.59

19 % OFF

21 % OFF

23 % OFF

$ 3 79 {N}power Price EACH

$ 9 99 {N}power Price

$ 13 49 {N}power Price

Bonafide Provisions ® ORGANIC BROTHS 32 OZ

Celtic Sea Salt ® FINE GROUND SEA SALT BAG 16 OZ

Chosen Foods ® CLASSIC AVOCADO OIL MAYO 24 OZ

ALWAYS AFFORDABLE $ 16.79

ALWAYS AFFORDABLE $ 12.99

ALWAYS AFFORDABLE $ 4.85

24 % OFF UP TO

27 % OFF

16 % OFF

18 % OFF

$ 4 99 {N}power Price EACH

2/ {N}power Price

$ 4 89 {N}power Price EACH

ESSENTIA ® IONIZED WATER 12 PK 33.8 OZ $ 19 99 PACK {N}power Price

$ 5

$ 1 89 EACH

Crofter’s Organic ® SELECT ORGANIC FRUIT SPREADS / 16.5 OZ

Elmhurst ® UNSWEETENED PLANT BASED MILKS / 32 OZ

Edward & Sons ® BOUILLON CUBES 2.2 3.1 OZ

*EXCLUDES FRISCO, CO LOCATION

ALWAYS AFFORDABLE $ 6.85

ALWAYS AFFORDABLE $ 2.99

ALWAYS AFFORDABLE $ 26.46 / $ 2.45

ALWAYS AFFORDABLE $ 5.99

Natural Grocers ® | 9

Terms and conditions apply. See page 2 for details.

OFFERS VALID OCTOBER 30 TO NOVEMBER 28, 2026

AFFORDABLE SM EVEN MORE

GROCERY!

19 % OFF

31 % OFF

11 % OFF

25 % OFF

{N}power Price $ 7 25 EACH

$ 6 99 {N}power Price

{N}power Price $ 1 79 EACH

$ 4 89 {N}power Price

Flax4Life ® GLUTEN FREE CHOCOLATE BROWNIES / 14 OZ

Enjoy Life Foods™ BAKING CHOCOLATE 9 OZ

Halfday ® PREBIOTIC ICED TEAS 12 OZ

If You Care ® PARCHMENT PAPER 70 SQ FT

ALWAYS AFFORDABLE $ 7.19

ALWAYS AFFORDABLE SM $ 8.99

ALWAYS AFFORDABLE $ 7.89

ALWAYS AFFORDABLE $ 2.39

24 % OFF

20 % OFF

20 % OFF

24 % OFF

$ 6 79 {N}power Price PACK

$ 3 39 {N}power Price EACH

$ 5 79 Je ’s Garden™ OLIVES 5.5 12 OZ {N}power Price EACH

2/ {N}power Price Kettle Brand ® POTATO CHIPS 4.25 5 OZ

$ 6

Jackson’s Chips ® AVOCADO OIL SWEET POTATO CHIPS / 5 OZ

Izze ® CANNED SPARKLING JUICES 6 PK 8.4 OZ

ALWAYS AFFORDABLE $ 4.49

ALWAYS AFFORDABLE $ 7.25

ALWAYS AFFORDABLE $ 8.49

ALWAYS AFFORDABLE $ 3.99

19 % OFF UP TO

17 % OFF

21 % OFF

20 % OFF

$ 4 25 {N}power Price

$ 9 49 {N}power Price

$ 7 25 {N}power Price EACH

$ 4 25 {N}power Price EACH

Late July ® BOLDLY FLAVORED TORTILLA CHIPS / 6 OZ

ALWAYS AFFORDABLE $ $8.95–$8.99 Lakewood ® ORGANIC PURE LEMON OR LIME JUICE / 32 OZ

ALWAYS AFFORDABLE $ 11.89 Laird Superfood ® HOT CHOCOLATE + ADAPTOGENS / 8 OZ

Let’s Do Organic ® ORGANIC HEAVY COCONUT CREAM / 13.5 OZ

ALWAYS AFFORDABLE $ 5.39

ALWAYS AFFORDABLE $ 5.15

10 | Health Hotline ®

Terms and conditions apply. See page 2 for details.

OFFERS VALID OCTOBER 30 TO NOVEMBER 28, 2026

AFFORDABLE SM EVEN MORE

GROCERY!

16 % OFF

29 % OFF

17 % OFF

24 % OFF

{N}power Price $ 4 79 EACH

2/ {N}power Price

$ 4 25 {N}power Price EACH

Kettle & Fire ® BONE BROTHS 32 OZ {N}power Price $ 9 99 EACH

$ 7

Native Forest ® ORGANIC PINEAPPLE CHUNKS OR SLICED PEACHES / 14 15 OZ

ALWAYS AFFORDABLE SM $ 6.35 Lotus Foods ® ORGANIC RICE RAMEN NOODLES / 10 OZ

Muir Glen ORGANIC PASTA SAUCES 23.5 OZ

ALWAYS AFFORDABLE $ 4.99

ALWAYS AFFORDABLE $ 5.15

ALWAYS AFFORDABLE $ 11.99

10 % OFF

10 % OFF

10 % OFF

12 % OFF

$ 1 79 {N}power Price EACH

2/ {N}power Price

$ 2 59 {N}power Price EACH

$ 4 29 {N}power Price EACH

$ 5

Natural Grocers ® Brand ORGANIC CANNED VEGETABLES / 14.5 15 OZ

Natural Grocers Brand OLIVES 6 OZ

Natural Grocers Brand SELECT PICKLES 24 24.3 OZ

Natural Grocers Brand ORGANIC COCONUT MILKS 13.5 OZ

ALWAYS AFFORDABLE $ 1.99

ALWAYS AFFORDABLE $ 2.89

ALWAYS AFFORDABLE $ 2.79

ALWAYS AFFORDABLE $ 4.89

10 % OFF

10 % OFF

10 % OFF

25 % OFF

$ 5 39 {N}power Price

$ 11 59 {N}power Price

$ 14 99 {N}power Price

$ 5 39 {N}power Price

Pamela’s Products ® GLUTEN FREE PANCAKE & BAKING MIX / 64 OZ

Natural Grocers Brand ORGANIC AVOCADO OIL SPRAY 5 OZ

Natural Grocers Brand ORGANIC BALSAMIC VINEGAR 16.9 OZ

Natural Grocers Brand ORGANIC AVOCADO OIL 16.9 OZ

ALWAYS AFFORDABLE $ 5.99

ALWAYS AFFORDABLE $ 19.99

ALWAYS AFFORDABLE $ 5.99

ALWAYS AFFORDABLE $ 12.99

Natural Grocers ® | 11

Terms and conditions apply. See page 2 for details.

OFFERS VALID OCTOBER 30 TO NOVEMBER 28, 2026

AFFORDABLE SM EVEN MORE

GROCERY!

23 % OFF UP TO

21 % OFF UP TO

21 % OFF

26 % OFF

{N}power Price

$ 9 99 {N}power Price

$ 29 99 {N}power Price

$ 6 99 Rishi Tea ORGANIC TEAS 15 CT {N}power Price EACH

PACK 2/

$ 5

Simply Organic ® ORGANIC GRAVY MIXES, SPICES OR EXTRACTS / 0.14 8 OZ

R.W. Knudsen Family ® ORGANIC JUST CRANBERRY JUICE / 32 OZ

ALWAYS AFFORDABLE SM $ 37.38 / $ 3.19 San Pellegrino ® SPARKLING MINERAL WATER 12 PK 25.3 OZ

ALWAYS AFFORDABLE $ 12.75

ALWAYS AFFORDABLE $ 9.45

ALWAYS AFFORDABLE $ 1.95– $ 34.85

23 % OFF

29 % OFF

20 % OFF

26 % OFF

$ 4 25 {N}power Price EACH

$ 2 59 {N}power Price EACH

$ 1 39 {N}power Price EACH

$ 10 99 {N}power Price

So Delicious ® ORGANIC COCONUT MILK BEVERAGES / 32 OZ

Simple Mills ® ALMOND FLOUR CRACKERS / 4.25 OZ

Solely ORGANIC FRUIT JERKY 0.8 OZ

Sweetleaf ® STEVIACLEAR SWEET DROPS 4 OZ

ALWAYS AFFORDABLE $ 5.59

ALWAYS AFFORDABLE $ 3.65

ALWAYS AFFORDABLE $ 1.75

ALWAYS AFFORDABLE $ 14.99

$ 4 89 24 % OFF {N}power Price EACH

$ 4 59 21 % OFF {N}power Price EACH

$ 5 49 21 % OFF {N}power Price EACH

$ 5 25 18 % OFF {N}power Price EACH

Wholesome™ ORGANIC REGENERATIVE TURBINADO OR CANE SUGAR 24 26 OZ

Theo Chocolate ® ORGANIC CHOCOLATE BARS 3 OZ

Teeccino ® DANDELION HERBAL TEAS 10 CT

Tate’s Bake Shop COOKIES 6.5 7 OZ

ALWAYS AFFORDABLE $ 6.49

ALWAYS AFFORDABLE $ 5.85

ALWAYS AFFORDABLE $ 6.95

ALWAYS AFFORDABLE $ 6.45

12 | Health Hotline ®

Terms and conditions apply. See page 2 for details.

Roasting ravioli yields the same chewy, creamy middle you would expect from boiled ravioli, but with irresistibly crisp edges. Combining them with Italian-style veggies and Italian sausage on one sheet pan gives you a quick and delicious meal you’ll make on repeat. S HEET P AN R OASTED R AVIOL I AND V EGETABLES

INSTRUCTIONS

Serves: 4 | Prep time: 10 minutes Cooking time: 30 minutes | Total time: 40 minutes

1. Place a baking sheet in the oven and preheat to 400° F. 2. Place the ravioli in a large bowl (no need to defrost) and drizzle with 2 tablespoons of olive oil; stir to coat. Add the tomatoes, onion slices, sliced garlic, and 2 more tablespoons of olive oil. Generously season with salt and pepper and stir to combine and coat the veggies and ravioli with the oil. 3. Once the oven is preheated, carefully remove the baking sheet with a hot pad. Evenly spread the vegetables and ravioli over the baking sheet. Scatter the sausage slices over the top and place baking sheet back in the oven using the hot pad. Roast for 10 minutes. 4. Add the broccolini to the now empty bowl and drizzle with the remaining tablespoon of olive oil; lightly season with salt and pepper. After ravioli and vegetables have been in the oven for 10 minutes, set the broccolini on top and roast for another 10 minutes. 5. After the ravioli have roasted for 20 minutes, use a spatula to gently stir everything. Return the pan to oven and roast for 10 more minutes. 6. Remove the pan from the oven and sprinkle the Parmesan cheese over the top. Wait a couple of minutes to allow the cheese to melt then top with the chopped herbs just before serving.

INGREDIENTS

• 1 (20-ounce) bag frozen Natural Grocers ® Brand Organic Ravioli (any flavor) • 1 pint organic cherry or grape tomatoes • 1 medium organic red onion, halved and sliced into ¼-inch slices • 6 organic garlic cloves, peeled and sliced • 1 bunch organic broccolini, ends trimmed • ¼ cup + 1 tablespoon Natural Grocers Brand Organic Extra Virgin Olive Oil • Natural Grocers Brand Bulk Real Salt and Organic Black Pepper , to taste • 4 Italian sausage links or vegetarian sausage-style links, sliced into ½-inch coins • ½ cup Natural Grocers Brand Organic Shredded Parmesan Cheese • Fresh organic basil or parsley, finely chopped

VIEW THIS RECIPE ONLINE! Natural Grocers ® | 13

OFFERS VALID OCTOBER 30 TO NOVEMBER 28, 2026

AFFORDABLE SM EVEN MORE

FRIDGE!

11 % OFF UP TO

$ 8 25 23 % OFF {N}power Price EACH

$ 4 49–$ 4 79 Natural Grocers ® Brand ORGANIC PLANT BASED BUTTER SPREADS OR BUTTERY STICKS / 13 16 OZ Delivering melty, creamy deliciousness without a drop of dairy! {N}power Price EACH

Chameleon Cold Brew ® ORGANIC COLD BREW COFFEE CONCENTRATES / 32 OZ Expertly crafted from premium organic beans to deliver a perfectly caffeinated buzz.

ALWAYS AFFORDABLE SM $ 4.99– $ 5.39

ALWAYS AFFORDABLE $ 10.75

$ 5 49 21 % OFF {N}power Price EACH

$ 2 59 29 % OFF {N}power Price EACH

34 % OFF

2/ {N}power Price

$ 5

Grillo’s Pickles ® PICKLE SPEARS 32 OZ The original 100-year-old recipe straight from the backyard to your table.

Health-Ade Kombucha ® ORGANIC KOMBUCHAS 16 OZ

GT’s Living Foods ALIVE ELIXIRS 16 OZ A sparkling adaptogenic beverage designed to naturally energize body and mind.

Crisp and bubbly beverages, brimming with probiotics and detoxifying acids for gut health.

ALWAYS AFFORDABLE $ 6.99

ALWAYS AFFORDABLE $ 3.69

ALWAYS AFFORDABLE $ 3.79

$ 5 25 17 % OFF {N}power Price EACH

$ 3 99 31 % OFF {N}power Price

$ 4 99 18 % OFF {N}power Price EACH

Malk™ ORGANIC DAIRY FREE MILKS 28 OZ Clean and delicious plant-based milks with no oils or fillers.

Miyokos ORGANIC SALTED CULTURED BUTTER 8 OZ

Kerrygold™ PURE IRISH BUTTER BARS 8 OZ Creamy, golden Irish perfection made from the milk of grass-fed cows.

Elevate your culinary experience with this premium cultured vegan butter.

ALWAYS AFFORDABLE $ 6.39

ALWAYS AFFORDABLE $ 5.79

ALWAYS AFFORDABLE $ 6.15

14 | Health Hotline ®

Terms and conditions apply. See page 2 for details.

OFFERS VALID OCTOBER 30 TO NOVEMBER 28, 2026

AFFORDABLE SM EVEN MORE

FRIDGE!

$ 5 79 10 % OFF {N}power Price EACH

$ 4 25 22 % OFF {N}power Price EACH

Niman Ranch SUMMER SAUSAGES 8 OZ Traditionally made summer sausages crafted with coarse-ground 100% grass fed beef.

Lifeway ® ORGANIC PROBUGS 4 PACKS 3.5 OZ Appeals to young kids taste buds and sense of fun, while delivering probiotic goodness.

ALWAYS AFFORDABLE SM $ 6.49

ALWAYS AFFORDABLE $ 5.45

$ 5 25 19 % OFF {N}power Price EACH

$ 3 59 21 % OFF {N}power Price

$ 2 19 24 % OFF {N}power Price

Nancy’s ® SELECT ORGANIC SOUR CREAM 8 OZ Organic, naturally thick with a full flavor, and cultured with live probiotics.

Nancy’s SELECT ORGANIC CREAM CHEESE 8 OZ

Violife DAIRY FREE CHEESE SHREDS 8 OZ Award-winning vegan cheese, ready to be melted or enjoyed straight from the bag.

Creamy, spreadable and cultured with live probiotics for digestion.

ALWAYS AFFORDABLE $ 4.59

ALWAYS AFFORDABLE $ 2.89

ALWAYS AFFORDABLE $ 6.55

$ 6 25 30 % OFF {N}power Price EACH

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Coconut Cult ORGANIC COCONUT YOGURTS 8 OZ

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ALWAYS AFFORDABLE $ 8.99

Natural Grocers ® | 15

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OFFERS VALID OCTOBER 30 TO NOVEMBER 28, 2026

AFFORDABLE SM EVEN MORE

FROZEN!

11 % OFF UP TO

$ 6 25 21 % OFF {N}power Price EACH

$ 1 79–$ 1 99 Natural Grocers ® Brand SELECT ORGANIC FROZEN VEGETABLES 10 OZ Nutritious, delicious, and time saving! A convenient way to add a serving of veggies to your day. {N}power Price EACH

Cosmic Bliss ® ORGANIC COCONUT MILK ICE CREAMS 14 OZ These out-of-this-world ice creams are indulgence done right.

ALWAYS AFFORDABLE SM $ 1.99– $ 2.25

ALWAYS AFFORDABLE $ 7.99

$ 4 79 14 % OFF {N}power Price EACH

$ 8 99 10 % OFF {N}power Price EACH

$ 3 99 33 % OFF {N}power Price

Applegate Farms ® SELECT CHICKEN OR PORK BREAKFAST SAUSAGES / 7 OZ A classic breakfast staple, in a variety of mouthwatering flavors.

Natural Grocers Brand ORGANIC FROZEN WHOLE SHELL MUSSELS / 16 OZ Fully cooked whole-shell mussels in their natural juices. A great source of protein.

Alden’s ® ORGANIC ICE CREAMS 48 OZ

Craveable premium ice cream, made from the finest ingredients for guilt-free enjoyment.

ALWAYS AFFORDABLE $ 5.59

ALWAYS AFFORDABLE $ 5.99

ALWAYS AFFORDABLE $ 9.99

$ 7 79 21 % OFF {N}power Price EACH

$ 4 99 16 % OFF {N}power Price EACH

Bonafide Provisions ® ORGANIC FROZEN BONE BROTHS 24 OZ Rich and delicious family-made broths, obsessively crafted for nutritional excellence.

Alexia ® SELECT FROZEN POTATOES 15 19 OZ High-quality potato side dishes, made to be as good as your main course.

ALWAYS AFFORDABLE $ 5.99

ALWAYS AFFORDABLE $ 9.89

16 | Health Hotline ®

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OFFERS VALID OCTOBER 30 TO NOVEMBER 28, 2026

AFFORDABLE SM EVEN MORE

FROZEN!

$ 12 49 14 % OFF {N}power Price

$ 4 79 28 % OFF {N}power Price EACH

Seajoy™ ORGANIC 41/50 RAW SHRIMP 16 OZ Carefully harvested shrimp, flash frozen to lock in all the fresh flavor.

So Delicious ® SELECT DAIRY FREE ICE CREAMS 16 OZ Delectable frozen desserts, artfully crafted with no dairy.

ALWAYS AFFORDABLE SM $ 14.59

ALWAYS AFFORDABLE $ 6.69

$ 5 25 16 % OFF {N}power Price

$ 6 79 20 % OFF {N}power Price EACH

$ 4 99 28 % OFF Tem™Toa FROZEN ENTREES 9 OZ {N}power Price EACH

Mulay’s PORK & BEEF MEATBALLS 12 OZ Traditional Italian meatballs made from premium meats with no added sugar.

Woodstock ® ORGANIC MIXED BERRIES 10 OZ A delicious way to reach your daily fruit goals, year round.

Classic icons of Thai cuisine, ready to enjoy when you are short on time.

ALWAYS AFFORDABLE $ 8.59

ALWAYS AFFORDABLE $ 6.99

ALWAYS AFFORDABLE $ 6.29

21 % OFF UP TO

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$ 3 69–$ 5 39 Blake’s Natural Foods ® POT PIES 8 OZ Hearty made-from-scratch pot pies made with natural ingredients. {N}power Price EACH

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ALWAYS AFFORDABLE $ 4.69– $ 6.49

Natural Grocers ® | 17

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OFFERS VALID OCTOBER 30 TO NOVEMBER 28, 2026

BULK PRODUCTS!

AFFORDABLE SM EVEN MORE

ALWAYS AFFORDABLE $ 19.89 $ 17 89 SALE! 3 LB

ALWAYS AFFORDABLE $ 6.69 $ 5 99 SALE! 1 LB

ALWAYS AFFORDABLE SM $ 5.99 $ 5 49 SALE! EACH 10 OZ – 1 LB

NATU AL G OCE S ® B AND BUL NON-GMO O GANIC WALNUTS (NON-GMO LIGHT HALVES & PIECES, LIGHT PIECES, COMBO HALVES & PIECES, AND ORGANIC COMBO HALVES & PIECES) Want to snack smart, but don’t know where to start? Our walnut halves and pieces are an excellent source of alpha-linolenic acid (ALA), the plant-based omega-3 essential fatty acid.

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 recipe!

$ 4 99 SALE! 8 OZ

ALWAYS AFFORDABLE $ 22.59 $ 21 99 SALE! 2 LB

ALWAYS AFFORDABLE $ 7.29 $ 6 99 SALE! 10 OZ

ALWAYS AFFORDABLE $ 5.39

NATU AL G OCE S B AND BUL O GANIC APPLE UICE SWEETENED C ANBE IES

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!

Enjoy the health-supportive benefits of organic cranberries with just a hint of sweetness. Perfect for cranberry bread!

18 | Health Hotline ®

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OFFERS VALID OCTOBER 30 TO NOVEMBER 28, 2026

BODY CARE!

AFFORDABLE SM EVEN MORE

27 % OFF UP TO

26 % OFF

20 % OFF

20 % OFF

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{N}power Price

{N}power Price

{N}power Price

$ 6 49 EACH

ALL ANDALOU NATURALS PRODUCTS ALWAYS AFFORDABLE $ 2.69– $ 24.99

ASSORTED DR. BRONNER’S ® CASTILE SOAPS & REFILLS / 32 OZ ALWAYS AFFORDABLE $ 18.29– $ 19.29

ALL ERLEIA PRODUCTS

Acure ® SELECT SHAMPOO AND CONDITIONERS / 8 OZ

ALWAYS AFFORDABLE SM $ 8.85

ALWAYS AFFORDABLE $ 17.29– $ 26.99

20 % OFF

25 % OFF

25 % OFF

20 % OFF

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ALL MAGGIE’S ORGANICS ® APPAREL / 1 CT ALWAYS AFFORDABLE $ 9.99– $ 74.99

ALL HIMALAYA HERBAL ® ORAL CARE PRODUCTS ALWAYS AFFORDABLE $ 2.09– $ 18.49

ALL KHADI PRODUCTS

ALL LIFE-FLO ® PRODUCTS

ALWAYS AFFORDABLE $ 5.99– $ 34.25

ALWAYS AFFORDABLE $ 22.99– $ 25.99

15 % OFF

12 % OFF

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$ 16 99 EACH

EACH $ 9 25

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ALL MINERAL FUSION ® PRODUCTS

Pacha Soap Company ® SEASONAL CANDLES 8 OZ WHILE SUPPLIES LAST

NOW ® SELECT ESSENTIAL OILS 1 OZ

ALWAYS AFFORDABLE $ 19.99

ALWAYS AFFORDABLE $ 10.55

ALWAYS AFFORDABLE $ 8.99– $ 30.59

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{N}POWER ® PRICING ONLY • NOVEMBER 21–24 AFFORDABLE SM EVEN MORE

51 % OFF

Back To Nature™ SELECT CRACKERS 5–7 OZ ALWAYS AFFORDABLE $ 4.39 $ 3 25 {N}power Price EACH 25 % OFF

Bonafide Provisions ® ORGANIC BROTHS 32 OZ ALWAYS AFFORDABLE $ 4.85 $ 3 39 {N}power Price EACH 30 % OFF

$ 2 89

{N}power Price EACH

Bitchin’ Sauce ® ALMOND DIPS 7–9 OZ

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ALWAYS AFFORDABLE SM $ 5.99

{N}power Price EACH 37 % OFF

{N}power Price EACH 36 % OFF

30 % OFF

$ 2 79

$ 7 99

Wholesome™ ORGANIC LIGHT OR DARK BROWN SUGAR / 24 OZ ALWAYS AFFORDABLE $ 6.89 $ 4 39

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Kettle Brand ® POTATO CHIPS 5 OZ

4th & Heart ® SELECT GHEE 9 OZ

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ALWAYS AFFORDABLE $ 3.99

ALWAYS AFFORDABLE $ 12.75

San Pellegrino ® SPARKLING MINERAL WATER 12 PK - 25.3 OZ ALWAYS AFFORDABLE $ 37.38 / $ 3.19 $ 24 99 {N}power Price PACK $ 2 19 EACH 33 % OFF UP TO

27 % OFF

Enjoy Life Foods™ BAKING CHOCOLATE 9 OZ ALWAYS AFFORDABLE $ 8.99 $ 6 79 24 % OFF {N}power Price EACH

Bob’s Red Mill ® ORGANIC FLOURS 80 OZ ALWAYS AFFORDABLE $ 8.99 $ 6 49 {N}power Price EACH

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*O ers available only to {N}power members from 11/21/2026 to 11/24/2026 are redeemable only for in-store and Door Dash powered purchases and cannot be combined with other o ers. Quantity limited to stock on hand; no rain checks. Pricing excludes taxes and is subject to change without notice. We reserve the right to correct errors. Void where prohibited by law.

20 | Health Hotline ®

THANKSGIVING HOT DEALS! {N}POWER ® PRICING ONLY • NOVEMBER 21–24 *

Bonafide Provisions ® ORGANIC FROZEN BONE BROTHS / 24 OZ ALWAYS AFFORDABLE $ 9.89 $ 7 25 {N}power Price EACH 26 % OFF

{N}power Price EACH 50 % OFF

WE DELIVER! Shop in store or online at naturalgrocers.com/shop

Simple Mills ® ALMOND FLOUR CRACKERS 4.25 OZ ALWAYS AFFORDABLE SM $ 5.59 $ 2 79 NON Project V E R I F I ED nongmoproject.org GMO

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Diestel NO SUGAR BACONS 8 OZ ALWAYS AFFORDABLE $ 5.79 $ 7.59 {N}power Price $ 3 79 - $ 5 49 EACH 34 % OFF UP TO

25 % OFF

26 % OFF

Chosen Foods ® CLASSIC AVOCADO OIL MAYO 24 OZ ALWAYS AFFORDABLE $ 16.79 $ 12 49 NON Project V E R I F I ED nongmoproject.org GMO {N}power Price Malk™ SELECT ORGANIC DAIRY-FREE MILKS / 28 OZ ALWAYS AFFORDABLE $ 6.39 $ 4 49 29 % OFF {N}power Price EACH

Chosen Foods ORGANIC AVOCADO OIL 33.8 OZ ALWAYS AFFORDABLE $ 29.99 $ 21 99 {N}power Price F ax4Life ® GLUTEN-FREE CHOCOLATE BROWNIES / 14 OZ ALWAYS AFFORDABLE $ 7.89 $ 6 79 13 % OFF {N}power Price

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Scan the QR code to download the mobile app or visit NaturalGrocers.com/npower

*O ers available only to {N}power members from 11/21/2026 to 11/24/2026 are redeemable only for in-store and Door Dash powered purchases and cannot be combined with other o ers. Quantity limited to stock on hand; no rain checks. Pricing excludes taxes and is subject to change without notice. We reserve the right to correct errors. Void where prohibited by law.

Natural Grocers ® | 21

AFFORDABLE SM EVEN MORE THANKSGIVING HOT DEALS! {N}POWER ® PRICING ONLY • NOVEMBER 21–24

Niman Ranch SUMMER SAUSAGES 8 OZ ALWAYS AFFORDABLE $ 6.49 $ 5 79 {N}power Price EACH 10 % OFF

25 % OFF

34 % OFF

Pame a’s Products ® GLUTEN-FREE ALL-PURPOSE FLOUR MIX / 64 OZ ALWAYS AFFORDABLE SM $ 18.29 $ 11 99 NON Project V E R I F I ED nongmoproject.org GMO {N}power Price

Late July ® BOLDLY FLAVORED TORTILLA CHIPS / 6 OZ ALWAYS AFFORDABLE $ 5.39 2/ $ 8 {N}power Price

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Natural Grocers ® Brand ORGANIC FROZEN CRANBERRIES / 16 OZ ALWAYS AFFORDABLE $ 5.99 $ 4 99 16 % OFF {N}power Price

Alden’s ® ORGANIC ICE CREAMS / 48 OZ ALWAYS AFFORDABLE $ 9.99 $ 8 49 15 % OFF {N}power Price EACH

Kerrygold™ IRISH BUTTER STICKS 8 OZ ALWAYS AFFORDABLE $ 6.15 $ 4 99 18 % OFF {N}power Price EACH

Teeccino ® DANDELION HERBAL TEAS / 10 CT ALWAYS AFFORDABLE $ 6.95 $ 4 99 28 % OFF {N}power Price EACH

Natural Grocers Brand BULK WALNUT HALVES & PIECES / 1 LB ALWAYS AFFORDABLE $ 5.99 $ 4 99 {N}power Price EACH 16 % OFF

Natural Grocers Brand BULK ORGANIC WALNUT HALVES & PIECES / 10 OZ ALWAYS AFFORDABLE $ 5.99 $ 4 99 16 % OFF {N}power Price

15 % OFF

{N}power Price

Natural Grocers Brand 15% OFF BULK HERBS AND SPICES ALWAYS AFFORDABLE $ 1.09 $ 22.59

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*O ers available only to {N}power members from 11/21/2026 to 11/24/2026 are redeemable only for in-store and DoorDash powered purchases and cannot be combined with other o ers. Quantity limited to stock on hand; no rain checks. Pricing excludes taxes and is subject to change without notice. We reserve the right to correct errors. Void where prohibited by law.

22 | Health Hotline ®

WHEN YOU PICK UP YOUR TURKEY! FREE REUSABLE BAG

RESERVE

YOUR TURKEY TODAY!

$5 DEPOSIT REQUIRED

naturalgrocers.com/turkeys ORDER IN STORE OR ONLINE:

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

THE OTHER GUYS VS.

HERE

$ 4 99 PER LB. $ 5 49 PER LB. $ 5 49 PER LB. $ 7 99 PER LB. $ 7 99 PER LB. $ 8 49 PER LB. $ 10 69 PER LB.

DEEP CHILLED

$ 4 75 PER LB. {N}power ® Special Price $ 4 99 PER LB. {N}power Special Price * *

Mary’s Free Range Turkeys

? ? ? ? ?

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DEEP CHILLED

Mary’s Organic Turkeys

FREE RANGE PLENTY OF ROOM TO ROAM OUTSIDE

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

Mary’s Brined Turkeys

VEGETARIAN FED

DEEP CHILLED

NON-GMO PROJECT VERIFIED NO ANTIBIOTICS EVER

Mary’s Organic Heirloom Turkeys

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Mary’s Organic Pre-Cooked Oven Roasted Turkey Skip the mess and save time!

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NO ADDITIVES EVER

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

Mary’s Heritage Turkeys

?

SUCH AS: MSG, SODIUM PHOSPHATE, BUTYLATED HYDROXANISOLE AND BUTYLATED HYDROXYTOLUENE

DEEP CHILLED

Mary’s Organic Bone-In Turkey Breasts

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? ?

NO PRESERVATIVES

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

GLUTEN FREE

VEGETARIAN &VEGAN HOLIDAY OPTIONS

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ALWAYS AFFORDABLE SM $ 22.45 $ 20 49 Celebration Roast With Stuffing & Gravy EACH 2 LB. Sale!

ALWAYS AFFORDABLE $ 19.89 $ 16 49 Stuffed Vegan Roast EACH 26 OZ.

$ 9 99

Sale!

Sale!

Turk’y Style Roast EACH 16 OZ.

ALWAYS AFFORDABLE $ 11.89

All items are available while supplies last; no rain checks. O ers valid September 26 through November 30, 2026. Void where prohibited by law. We reserve the right to correct errors. All items are available while supplies last; no rain checks. *Valid for {N}power members only. Discount will be applied to the product’s regular, non-discounted price. Valid for in-store and Door Dash powered purchases only; be sure to present your phone number at checkout to redeem your discount.

Natural Grocers ® | 23

Terms and conditions apply. See page 2 for details.

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 Natural Grocers carries with Mary’s name on it is raised free range on a family farm with loads of FRESH AIR & PLENTY OF SPACE TO ROAM.

Mary’s offerings include CERTIFIED ORGANIC OR NON-GMO PROJECT VERIFIED birds, for an extra ayer of third-party certified quality assurance. All birds are also Certified Humane.

The HERITAGE TURKEY is able to wander, fly and breed naturally, resulting in an uncommonly delicious turkey, full of succulent, dark meat. 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! 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. **Excludes pre-cooked variety. WIN A FREE MARY'S ® TURKEY FOR THE DECEMBER HOLIDAYS! Mary’s turkeys are fed vegetarian feed without animal byproducts, and they’re NEVER GIVEN ANTIBIOTICS, HORMONES, * or other growth promotants. *Federal regulations prohibit the use of hormones in poultry products.

Runs 11/19/26–11/25/26

{N}POWER ® MEMBERS ONLY Every time you spend $100 between November 19–25 you will automatically be entered for a chance to win a Mary's Non-GMO 8–12 lb Turkey! †

ONE WINNER PER STORE

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

† 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, Oklahoma, Oregon, South Dakota, Texas, Utah, Washington, Wisconsin and Wyoming. Must be an {N}power member to enter. Void where prohibited by law. Sweepstakes starts on 11/19/2026 and ends 11/25/2026. For o cial rules and alternative method of entry, visit naturalgrocers.com/sweepstakes. Sponsor: Vitamin Cottage Natural Food Markets, Inc. 24 | Health Hotline ®

Cold & Flu Season is Here… Are You Ready?

By Lindsay Wilson

We are about to enter the depths of cold and flu season, which starts in October, peaks through the winter months, and starts to taper o in the spring. Are you ready? Or, more specifically, is your immune system ready? There’s no real guarantee that you’ll never get sick, but you can nourish your immune system so it’s primed and ready to mount an attack when you need it to. Our immune systems are made up of many di erent types of specialized cells, from macrophages to natural killer cells, and like every other cell in the body, they depend on nutrition for optimal functioning—a well-nourished immune system is more resilient and better equipped to handle an infection, lessoning symptoms, duration, and severity. The best plan of action is to take steps early on to enhance your immunity. Many of the supplements listed below should be taken daily to support the healthy functioning of your immune system over the long-term, while others are what to reach for when you first feel something coming on.

Natural Grocers ® | 25

Vitamin C Vitamin C is a key player in immunity, and it is required by a number of critical immune cells, including white blood cells and natural killer cells, to function properly. It has an impact on both innate and acquired immune responses against infection. Because the human body cannot make vitamin C and this important antioxidant is severely depleted by inflammation, stress, and illness, it is especially important to supplement during times of infection (it is also water soluble, meaning the body does not store it, so it has to be replenished daily). Additionally, vitamin C is similar in structure to glucose and uses the same receptor sites to enter the cell membrane—this means that if you eat a lot of sugar and simple carbs, less vitamin C will be absorbed because glucose is hogging the receptor sites. The key is to maintain optimal levels. Zinc Like vitamins C and D, this trace mineral is crucial for the proper functioning of the immune system and works synergistically with C and D to support both innate and adaptive immunity. These nutrients are actively used by immune cells to fight infections, including upper respiratory tract infections. Even moderate deficiencies in zinc can increase the risk of infection, and according to one review, “…impaired immune functions due to inadequate zinc status may be the most common cause of secondary immunodeficiency in humans.” Zinc influences the activity of important immune cells like macrophages, neutrophils, and natural killer cells, and also plays a role in immune cell messaging (i.e., it is required for certain immune cells to communicate). Zinc supplementation has been shown to reduce both the risk and duration of pneumonia in children and the elderly, as well as reducing the incidence of infections like the common cold and flu. TAKE: 30 mg daily for long-term support. Increase to 50-75 mg daily during times of infection or consider a zinc lozenge for short-term use. Look for zinc picolinate, gluconate, glycinate, or orotate. TAKE: 500-1,000 mg daily for maintenance. This may be increased up to 6,000 mg daily, in divided doses, during times of infection.

Vitamin D Vitamin D plays a central role in proper immune function and is required by our bodies to make a variety of germ-fighting factors, such as the important antimicrobial compound cathelicidin. It has also been shown to reduce the risk of viral infections, such as influenza, pneumonia related to viral infections, and acute respiratory tract infections. Researchers have noted that the winter and early-spring increase in viral infections appears directly related to less seasonal sun exposure and low vitamin D levels, and that those with low vitamin D levels tend to have more serious complications from viral infections like the flu. Probiotics A large portion of our immune systems are located in our GI tracts, with mounting research indicating that a healthy gut microbiome plays an important role in defending the body against respiratory pathogens, while dysbiosis (an unhealthy imbalance in gut bacteria) can increase the risk of getting a respiratory tract infection. Research has shown that some specific types of probiotics can blunt the symptoms of viral infections in both children and adults: Bifidobacterium bifidum eased cold and flu symptoms in stressed out college students and in a study of children in daycare centers, Lactobacillus rhamnosus GG reduced upper respiratory tract symptoms. Still other research has shown that Bifidobacterium lactis and Lactobacillus brevis can improve cold and flu symptoms. TAKE: What the label suggests. Any or all of the mentioned strains should provide preventive benefits when taken long term. TAKE: 5,000 IU daily for adults, and up to 1,200 IU daily for children.

TAKE: 600 mg twice daily during the cold and flu season. On the first day of symptoms, increase the amount to 2,400 to 3,600 mg daily and continue until symptoms subside. N-acetylcysteine (NAC) N-acetylcysteine provides the body with one of the most critical building blocks to make glutathione, a powerful endogenous antioxidant that protects cells and supports the body’s normal detoxification processes. NAC has also been studied for its impact on immunity. In one study, Italian researchers gave 262 seniors either 600 mg of NAC or placebos twice daily over the cold and flu season. Of the people with lab-confirmed flu infections who were taking NAC, only 25 percent developed symptoms. In contrast, 79 percent of the men and women taking placebos developed clear-cut flu symptoms, according to an article in the European Respiratory Journal .

26 | Health Hotline ®

Quercetin This flavonoid has been shown to have direct anti-viral action against multiple strains of the flu, in part by preventing the virus’ entry into cells and replication, specifically in the early stages of infection. One study found that the inhibitory e ect of quercetin was enhanced when quercetin was already present in the body; in other words, it works most e ectively when it’s taken before you get a viral infection. In addition to its anti-viral action, quercetin also supports a healthy inflammatory response by downregulating cytokine expression and secretion. In animal models, quercetin has been shown to reduce viral-induced inflammation, lung inflammation, improve lung function, and reduce the damaging e ects of oxidative stress on the lungs. TAKE: 1,000 mg daily, in divided doses. Oscillococcinum ® The homeopathic remedy oscillococcinum (pronounced os-sil-uh-cox-suh-num) can reduce flu symptoms, particularly body aches, headaches, fever, and chills, when you’ve already caught the virus. A Cochrane review described it as a “promising” remedy and noted that it “probably reduces the duration of illness in patients presenting with influenza symptoms.” TAKE: Follow label directions, starting on the first day of symptoms.

Elderberry Elderberry ( Sambucus nigra ) can quickly reduce the aches, pains, and fatigue that accompanies the flu. In one study, researchers found that 14 of 15 people taking elderberry extract had a significant reduction in symptoms, including fever, after just two days, and 13 of the 15 patients were symptom free after three days. Most of the studies have used an elderberry syrup. TAKE: Follow label directions, starting on the first day of symptoms.

Echinacea This popular herbal remedy works wonders when it comes to reducing the odds of catching a cold or flu, and it also seems to ease symptoms if you’ve already caught something. An analysis of 14 human studies, published in Lancet Infectious Diseases , found that echinacea supplements slashed the odds of catching a cold by an impressive 58 percent. For people who did catch a cold, the herb cut its duration by a day and a half.

TAKE: Follow label directions.

While there is no guarantee that you won’t ever get sick, priming your immune system now with the right nutrients will give you an edge, so even when you do get sick, your immune system is ready to work hard to get you back to good health!

Strong Immunity, What’s Blood Sugar Got to Do With It? Keeping your blood sugar levels in a healthy range determines how well your immune system is able to mount an attack against all types of pathogens, whether viral or bacterial. Chronically high blood sugar causes major dysfunction in both innate and adaptive immunity, and research has found that some viruses and bacteria are “better nourished and become more virulent” in the presence of high blood sugar, which provides them with a better environment to cause infection in the first place. Even if you are an overall healthy person, if you eat sugar when you are sick, or are first starting to feel sick, that sugar will undermine your immune response, in part because glucose blocks vitamin C from entering your cells, and vitamin C is a critical immune-supportive nutrient, especially during acute infection. When you maintain healthy blood sugar levels, you also support the optimal functioning of your immune system. For references, please visit naturalgrocers.com/issue-112

Natural Grocers ® | 27