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JULY 2018 VOL. 14

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Recipe of the Month 5 MIND-BLOWING NUTRITION SENSATIONAL SM RETRO BENEFITS OF REPORTER™ SAVINGS STRAWBERRY MAGNESIUM ICE CREAM PIE 4 6 24 32

All items are available while supplies last; no rain checks. EDAP = Every Day Affordable Price. We reserve the right to correct errors. One of our favorite things about July is kicking it off with kind of term, the cattle of Thousand Hills spend their entire the biggest birthday party of the year. The smell of BBQ lives on pasture, producing meat rich in nutrients and better and the laughter of friends floating from neighborhood to for the planet. Now we have a variety of cuts and grinds in neighborhood; the excitement of grand finales sparkling every Natural Grocers meat case, but that’s not the end of in the night sky. Independence Day is a reminder we’re the story. We’ve made it our mission to source ethical, U.S.- all in this together, as we share in holiday traditions from produced products to fit any preference, making it easy for Honolulu to Anchorage to Miami, and the Fourth of July you to get ready for your Fourth of July BBQ with the best staples of good food and good friends are what our family is beef, pork, poultry or plant-based options in town. Cleanest. all about. Tastiest. Most affordable.

We like to say Happy Birthday America with the juiciest We haven’t forgotten about that other Fourth of July U.S.-raised, lifetime-grazed beef your party menu ever tradition either–the nostalgic comfort of sticking a hot dreamed of! It was a long road to finding it, but we finally dog, fresh with grill marks, into a bun, smothering it with did, and in time for the biggest BBQ day of the year. When condiments and letting the juices drip down our chins. But we set out on our search for 100% pasture-raised beef, we the junk that’s been put into hot dogs over the years… well, knew two things: it’s appetite reducing to say the least. That’s why we only carry hot dogs without anything artificial, with ingredients 1. It needed to be from a U.S. producer, which is no easy task you can identify, and with all the organic condiments you because lifetime-grazed beef in America is usually imported. need to go along side.

2. It needed to pass our naturally-raised meat standard, Now we must get back to firing up the grill and setting which at its bare bones minimum is higher than other out the party games. We hope your month is filled with “natural” standards and always means: deliciously nutritious food and lots of time to hang out with NO hormones, NO antibiotics, NO animal by-products and whoever you call family, because they’re the best. Happy NO inhumane treatment of animals. July, everyone!

Our search was rewarded when we discovered the Midwest- based Thousand Hills Cattle Company. Unlike “grass fed,” The Isely Family which has become a happy-go-lucky, anybody can use it,

OUR 5 FOUNDING PRINCIPLES NUTRITION HIGHEST ALWAYS COMMITMENT COMMITMENT EDUCATION QUALITY AFFORDABLE SM TO OUR TO OUR PRODUCTS PRICING COMMUNITY EMPLOYEES good4u HEALTH HOTLINE CONTENTS

4 RECIPE OF THE MONTH 5 RETRO STRAWBERRY FOR THE LOVE OF ORGANICS ICE CREAM PIE BERRIES

6 10 DR. JOSH AXE 12 DIET STRATEGIES TO 5 MIND-BLOWING INCREASE HEALTH AND BENEFITS OF MAGNESIUM HAPPINESS

24 26 JACK CHALLEM’S RECIPE OF THE MONTH NUTRITION GINGER KOMBUCHA REPORTERT M MARINATED GRILLED CHICKEN This periodical is intended to present information we feel is valuable to our customers. Articles are in no way to be used as a prescription for any specific person or condition; consult a qualified health practitioner for advice. These articles are either original articles written for our use by doctors and experts in the field of nutrition, or are reprinted by permission from reputable sources. Articles may be excerpted due to this newsletter’s editorial space limitations. Pricing and availability may vary by store location. All prices and offers are subject to change. Not responsible for typographic or photographic errors. NATURAL GROCERS

{ Clip & Make }

INGREDIENTS For the crust RETRO STRAWBERRY 1 cup cashew pieces ICE CREAM PIE ½ cup pitted dates Prep: 50 min. | Cook: 20 min. | Total: 130 min. ¼ teaspoon salt INSTRUCTIONS Serves 6 2 teaspoons vanilla extract 4 1. Preheat oven to 350ºF and lightly 5. To make the filling, slice all but 1 cup almond flour grease a 9 ½-inch pie plate. three of the strawberries (reserve those three for the ladybug For the filling 2. Place the cashew pieces in a garnish). Purée 1 ½ cups of small bowl and cover with boiling sliced strawberries in a blender 1 pound ripe strawberries, water; set aside to soak. In or food processor, setting aside washed and stems removed, 3 another small bowl, cover the remaining strawberry slices. set aside for the ladybug garnish dates in boiling water and set Measure out ½ cup of purée and aside to soak. Allow to soak for 4 teaspoons gelatin mix in the gelatin. about 30 minutes before starting 1 pint vanilla ice cream the next step. 6. Pour remaining strawberry purée (or dairy-free alternative) into a small saucepan and warm 3. Drain the cashews and dates. over medium-high heat until For the ladybug garnish Roughly chop dates and blend steaming but not boiling, about 2 with cashews in a food processor minutes. Turn off burner and add Visit naturalgrocers.com/recipe until a chunky paste forms, about strawberry-gelatin mixture and for more details 5 minutes. Add salt and vanilla mix until the gelatin is dissolved and process until well combined. and no lumps remain. Add almond flour and process until dough starts to form a ball, 7. Mix the strawberry mixture with about 2 minutes. the ice cream in a medium mixing bowl until the ice cream is melted. 4. Use wet fingers to press the Place in the refrigerator to chill dough evenly into the pie plate for about 10 minutes. and poke throughout with a fork. NATURALGROCERS.COM Place in the preheated oven 8. Remove the filling from the and bake for 12-15 minutes, or refrigerator and whisk to mix until the top is lightly browned, thoroughly. Fold in remaining watching closely to make sure strawberry slices, and smooth the crust does not burn. Set aside into the pie crust. Chill in the and let cool to the touch. refrigerator for at least 30 minutes, or until completely set. good4u HEALTH HOTLINE

FOR THE LOVE OF ORGANICS: BERRIES By Charity Isely

Somewhere along the Pacific Coast Highway in California, a weathered farm stand sits in the middle of strawberry fields. Sunlit waves crash against the rocks, and the air is salty fresh as you make your way through the red screen door. After you’ve taken your pick of berry treats, you pay the honor till where the cash drawer is always open, and you can feel the happiness of this place wrap itself around you like a tangible thing. It’s a feeling I get whenever I’m indulging in a berry snack, even if I can’t go wandering the PCH, because if berries were an emotion, this is what they would be… happiness.

They pile up on your table in red, blue, and purple heaps, staining your fingers 5 as you dig in. It’s hard to pick your favorite so you taste them all again. Which is exactly what your body wants you to do, because the variety of colors that make berries so enticing come from powerful phytochemicals called anthocyanins, and they’re jammed with benefits. Thanks to their anti-inflammatory and antioxidant activity, anthocyanins and other compounds in berries have been shown to lower LDL cholesterol, improve insulin sensitivity, and boost memory function. The conclusion of a research paper examining a range of clinical studies on berries and human health sums it up this way: “…the consumption of berries should be extensively encouraged as part of a cardioprotective diet.” This is happy-making news if we ever heard it, because what’s not to love about eating more of the most delicious fruit on the planet?

For all the sunshiny feelings that berries deliver, there’s a shadow looming large in the shape of conventional farming methods. Strawberries have topped the Environmental Working Group’s Dirty Dozen list multiple times. Compared to other produce sampled, there was an average of 7.7 different pesticide residues found per strawberry versus 2.3 on other fruits and veggies, including some known hormone disruptors and possible carcinogens. On the bright side, one study found that just a

week of organic eating can reduce pesticide build up in the body by 90 percent. 14 ISSUE | 2018 JULY

As the sun sticks around for long July evenings, and a lot of us are enjoying vacation time, happiness seems to float on the air. Why not snack on it too? Swap out your sugar cravings for the fiber-rich goodness of berries. Pop in a handful of organic decadence, and listen closely, for you just might hear Ella Fitzgerald crooning in the shadows, because it’s “summertime, and the livin’ is easy…”

References available upon request. NATURAL GROCERS

MIND BLOWING BENEFITS OF MAGNESIUM Dr. Josh Axe, DNM, DC, CNS 6

The magical mineral magnesium is essential to human life. It plays a central role in almost every bodily process and is a cofactor in more than 300 enzyme systems, making it a key player in numerous biochemical reactions in the body, including muscle and nerve function; reproduction; blood pressure regulation; DNA, RNA, and protein synthesis; and cellular energy production. We cannot survive without it, yet around 50 percent of the population has an inadequate intake, putting a considerable number of people at risk for deﬁ ciency.

According to research published in the BMJ Journal, hunter and gatherer societies of the Paleolithic era consumed a diet containing

NATURALGROCERS.COM about 600 milligrams of magnesium per day, a number that far exceeds the average daily magnesium intake of today, which is approximately 270 milligrams a day for a 150-pound person. Not only is the modern intake of magnesium much lower than those of our ancestors, but it’s also lower than the recommended daily allowance (RDA) of magnesium, which is between 300 and 420 milligrams for most people (and many experts believe these amounts simply prevent an outright deﬁ ciency and are not adequate for optimal health). good4u HEALTH HOTLINE

MAGNESIUM’S HEALTH BENEFITS

STRESS AND ANXIETY RELIEF. 12 Are stress and anxiety recurring themes in your life? Magnesium may be the “chill pill” you need. Magnesium plays a role in regulating the hypothalamic-pituitary-adrenal axis (HPA axis), our stress response system, and defi ciencies in the mineral have been shown to induce anxiety and HPA axis dysregulation in an animal model. Indeed, anxiety is one of the physical symptoms of a magnesium defi ciency. In humans, magnesium can suppress the release of the stress hormones cortisol and adrenaline and work at the blood-brain Mg 1barrier to possibly prevent stress hormones from entering the brain. Magnesium 24.305 NEUROPLASTICITY. The brain’s ability to change is neuroplasticity. This fl exibility allows our brains to forge new neural connections (synapses) and a ects learning, memory, behavior, and general cognitive function. Neuroplasticity plays a fundamental role in how well our brains age, with a loss in plasticity resulting in a loss of cognitive function. Research on neuroplasticity is growing and scientists are discovering that increasing neuronal cell magnesium levels can increase MAGNESIUM synapse density and plasticity, improving overall cognitive function. It is also showing promise to help “rewire” the brain in cases of traumatic brain injury and anxiety disorders. DEFICIENCY 2But not just any magnesium supplement will do—magnesium L-threonate is the form used in studies because it has the ability to cross the blood-brain barrier to e ectively increase SYMPTOMS magnesium levels in the brain. Some of the most common symptoms ATTENTION AND FOCUS. of magnesium defi ciency include: As you’re probably coming to understand, magnesium is essential for healthy brain and nervous system function; this also includes attention and focus. Some of the symptoms of • Leg cramps and restless magnesium defi ciency can manifest as irritability, restlessness, a lack of concentration, leg syndrome 7 and fatigue, also symptoms associated with attention defi cit hyperactivity disorder (ADHD). Studies have consistently found that children diagnosed with ADHD are • Insomnia defi cient in magnesium and that supplementation improves behavior, impulsivity, and • Fatigue, low energy, hyperactivity. Magnesium also interacts with gamma-aminobutyric acid (GABA) and weakness 3receptors, helping to maintain normal transmission of this calming neurotransmitter, while balancing levels of glutamate, an excitatory neurotransmitter. • Anxiety, irritability, and nervousness ANTI INFLAMMATORY. • Depression Research shows that increasing magnesium intake may also reduce infl ammation, an immune response that can contribute to a laundry list of health problems and chronic diseases, • Muscle pain including anxiety and depression. Studies have shown that both children and adults • High blood pressure who consume less than the RDA of magnesium are, on average, twice as likely to have elevated levels of C-reactive protein (CRP), a strong indicator of infl ammation, compared • Type-2 diabetes to those who consume the RDA. A study published in The Journal of Immunology found • Migraine headaches that magnesium has a modulatory e ect on the immune system and is able to reduce 4infl ammatory cytokine production. This means that consuming more magnesium can help to • Constipation reduce the infl ammatory factors that can lead to disease. • Weakened bones/osteoporosis

CARDIOVASCULAR HEALTH. It’s important to note that some people Magnesium plays a multitude of important roles in maintaining cardiovascular health, and are at a greater risk of magnesium many of the more severe symptoms of magnesium deﬁ ciency are cardiovascular in nature, deﬁ ciency than others. This includes including sudden cardiac death. Magnesium supports healthy blood pressure, reduces the people with gastrointestinal problems

risk of atherosclerosis, maintains healthy endothelial function and vasodilation, and is 14 ISSUE | 2018 JULY who aren’t able to absorb magnesium required for normal heart contraction and energy production in the heart. The authors of a review published earlier this year in the journal Open Heart, concluded that, “subclinical properly; people with type-2 diabetes; magnesium defi ciency likely leads to hypertension, arrhythmias, arterial calcifi cations, the elderly; and people struggling with atherosclerosis, heart failure, and an increased risk for thrombosis. This suggests that alcohol dependence. Also, people who 5subclinical magnesium defi ciency is a principal, yet under-recognized, driver of cardiovascular aren’t eating enough magnesium-rich disease. A greater public health e ort is needed to inform both the patient and clinician about foods may not be getting enough of the prevalence, harms, and diagnosis of subclinical magnesium defi ciency.” this important nutrient in their diet. NATURAL GROCERS

MAGNESIUM DEFICIENCY IS WIDE SPREAD

There are so many people in the U.S. and around the world su ering from magnesium defi ciency, and even worse, they don’t even know it. Magnesium defi ciency can be present despite normal serum magnesium levels because only one percent of magnesium in your body is found in your bloodstream— most is found in your bones, muscles, and inside cells. So even though your magnesium levels may appear “normal” on paper, you may, in fact, be dealing with a defi ciency.

CAUSES There are a number of reasons why magnesium deﬁ ciency is a widespread problem today: Soil degradation has drastically lowered the magnesium content in our food; the modern Western diet is loaded with processed foods that contain little to no magnesium and other important micronutrients; the heavy consumption of phosphorous-containing soft drinks depletes magnesium; common digestive issues hinder the absorption of minerals; and medication use also reduces the absorption of magnesium. These reasons make it necessary for most people to supplement their diets 8 with magnesium.

BEST SUPPLEMENTAL FORMS Magnesium supplements in citrate, chelate, glycinate, and chloride forms are better absorbed than those in oxide or sulfate forms. It’s important to note that taking magnesium supplements in high doses can have a laxative e ect, so aim to have no more than 300 to 400 milligrams in one dose. As previously mentioned, if your goal is to increase brain plasticity, magnesium SOME OF THE BEST L-threonate is the best choice. MAGNESIUM RICH FOOD MAGNIFICIENT MAGNESIUM OIL & BATH SALTS OPTIONS INCLUDE: Another option for increasing your magnesium levels is to use magnesium oil. Magnesium oil is applied topically so that it can be absorbed into the • Cooked spinach skin. There are a few ways to use magnesium oil: It can be sprayed directly • Cooked Swiss chard on the skin after you take a shower, massaged into the skin to reduce muscle • Broccoli cramps and soreness, or added to your bath water. • Brussels sprouts Another form of magnesium that you can easily use at home is Epsom • Pumpkin seeds salt, which is a mineral compound of magnesium and sulfate. I recommend adding Epsom salt to warm bath water and soaking in it for at least 20 • Cashews minutes. This will help to boost magnesium levels, reduce inﬂ ammation, ease NATURALGROCERS.COM • Almonds stress, and relieve constipation.

• Avocado Magnesium is one of the most important minerals in the body and is needed • Black beans to maintain optimal health, but an alarming number of people are at risk of a • Yogurt or kefi r defi ciency. If necessary, I suggest increasing your intake of magnesium-rich foods and turning to supplements—oral and/or topical—to ensure that you • Bananas are getting enough of this vital nutrient and enjoying the health benefi ts • Dark chocolate that come with optimal levels. Natural Grocers Brand Products

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All items are available while supplies last; no rain checks. EDAP = Every Day Affordable Price. We reserve the right to correct errors. NATURAL GROCERS DIET STRATEGIES TO INCREASE HEALTH AND HAPPINESS 12 By Heather Pratt, MNT, BCHN

id you know that eating an abundance of veggies Dcan also make you happier? Studies show that eating lots of vegetables make us feel good, increases our happiness and sense of well-being, increases our vitality 2 and motivation, and even increases curiosity and creativity. How’s that for instant gratiﬁ cation? And what better time to 10 start than summer when there is an abundance of fresh produce to choose from?

At Natural Grocers, we’ve long recommended 3-6 cups of vegetables a day, and many studies support this recommendation to gain optimal health beneﬁ ts. If you’re new to eating veggies, don’t let the goal of 3-6 cups a day intimidate you. Start with what you know you like. If you like cucumbers and green beans, great! Eat them. Every day. Then take a cue from the professionals! Because we know dietary changes can be hard, we asked our nutrition professionals for their favorite ways to eat more veggies.

VEGGIES ARE GOOD4U, BUT NOT WITH A SIDE OF PESTICIDES!

NATURALGROCERS.COM As important as it is to eat your veggies, it beneﬁ ts that come from eating vegetables may disease, and increased antibiotic resistance. is equally important how those vegetables just be null and void when you ingest a plethora In one study, adults who switched to organic are grown. Many people don’t realize that of pesticides with them! Choosing organically had 96 percent fewer pesticide breakdown testing has found 230 di erent pesticides and grown vegetables minimizes exposure to products in their urine after just one week! pesticide residues on conventionally grown these harmful pesticides and herbicides that This beneﬁ ts you, your children, and farmers produce, and a single food can have up to 20 have been linked with lower IQ and ADHD and farm workers who may be exposed to di erent pesticides, many of which can’t be in growing children, kidney and liver damage, these chemicals. washed or peeled away. All of those health oxidative stress, certain cancers, Alzheimer’s References available upon request. good4u HEALTH HOTLINE We gathered up favorite tips from our nutrition professionals on how they incorporate more veggies into their meals, so you can, too!

Roast a large batch of vegetables to keep in the refrigerator for easy access through the week— Keep your fridge stocked with sauerkraut try sweet potatoes, beets, carrots, caulifl ower, and other fermented vegetables—they make and/or broccoli. Warm or cold, roasted veggies easy, no-prep sides and snacks and are great are delicious additions to salads and grain toppings for sandwiches, wraps, and salads. bowls, served with 1fried or scrambled eggs for a 5 quick breakfast, or eaten as a simple side. Get creative with veggie substitutes like Toss a handful or two of baby spinach, frozen zucchini noodles, spaghetti squash, eggplant caulifl ower, or frozen zucchini into your lasagna, and caulifl ower rice and pizza crust. A little prep goes a long way — smoothie—once it’s blended, you’ll never know 10 choose three or four of it’s there. Roasted beets are also a fun your favorite veggies to addition to smoothies, adding a touch eat raw (think cucumber, of sweetness6 and vibrant color. sweet peppers, radishes, carrots), cut them up and divide them Sometimes a good sauce or dip among2 small storage is the key. Try bu alo sauce containers that are drizzled on roasted caulifl ower, easy to bring on marinara sauce dolloped over Serve any type of entrée (chicken, steak, pork, the go. 11 sautéed zucchini and eggplant, fi sh) over a big bed of greens lightly dressed your favorite salad dressings with a dressing of your choice. repurposed as a veggie dressing Aim to eat at least one (chopped celery mixed with blue 11 large salad with a variety cheese 7is a favorite), or pesto of veggie toppings every and hummus for raw day. And while we’re veggie dipping. Keep your pantry and talking salads, think freezer stocked with outside of the lettuce canned and frozen veggies box—try shredded so you’ll always have a cabbage topped with mint, quick and easy option on cilantro, peppers, and cashews; “Hide” veggies like chopped spinach or kale, hand; just heat, season with chopped tomatoes, cucumbers, and fresh shredded carrots, shredded zucchini, or fi nely sea salt and pepper, and add a 3 minced mushrooms in meatloaf, taco meat, herbs; or thinly shaved fennel topped with healthy12 fat like grass-fed butter slices of your favorite citrus fruit. There are burgers, or spaghetti sauce. or coconut oil. many ways to eat salad, and it doesn’t always 8 have to include lettuce. BONUS TIP Explore new recipes Love pizza? Load it up with veggie toppings and Don’t forget about veggies at breakfast! Try (Naturalgrocers.com/recipes after it has baked, add a heaping pile of arugula sautéed vegetables with eggs, fi nely shredded is a great place to start!).

tossed in lemon juice and olive oil. Better carrot and/or zucchini in pancakes or oatmeal, Find a few veggie-centric 14 ISSUE | 2018 JULY yet, substitute your regular pizza crust for a or even your favorite veggie-loaded lunch or recipes that you love and keep caulifl4 ower one! dinner as your9 fi rst meal of the day. them on regular rotation. Eating vegetables everyday is not as daunting as it may seem. In fact, once you get in the habit, you may actually crave vegetables (gasp!). Maybe it’s because they make you feel so good. I mean, who among us couldn’t stand to have a little more happiness and creativity in their lives? And yes, you’ll even be reaping benefi ts for your future self, but don’t tell your today self, just let them be happy. NATURAL GROCERS

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Grocery

OFFERS VALID JUNE 29 TO JULY 31, 2018

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These ground organic chicken sausages are infused with traditional seasonings for a quick, easy and delicious taste that's sure to please. $ 49 $ 19

4 $ 2 $ 12 oz. EDAP 5.99 8-10 oz. EDAP 3.99 Coleman® Cascadian Farm™ 23 Organic Chicken Sausages Frozen Organic Fruit

Every bottle of REBBL is a celebration of the traditional super-herb wisdoms refined over millennia, that are only now being openly embraced $ 249 globally. -$ 99 $ 59

2 $ $ 1 $ 12 oz. EDAP 3.79- 4.59 16 oz. EDAP 2.79 ™ REBBL® Cascadian Farm JULY | 2018 | ISSUE 14 ISSUE | 2018 JULY Organic Elixirs or Protein Beverages Frozen Organic Vegetables

All items are available while supplies last; no rain checks. EDAP = Every Day Affordable Price. *These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease. We reserve the right to correct errors. MORE EVIDENCE In honor of Jack Challem’s legacy as ON THE a beloved nutrition writer and author, we will continue to BLOOD PRESSURE publish the backlog of The Nutrition Reporter newsletters, BENEFITS OF through his final newsletter. BEETROOT

wo new studies support the use of beetroot to her colleagues, gave nitrate beetroot juice or Tlower blood pressure and improve blood vessel nitrate-depleted beetroot juice daily to 69 people tone—that is, the ability to flex instead of stiffen. who had elevated cholesterol levels, but were otherwise healthy. The daily amount of juice was Vania Margaret Flosi Paschoalin, PhD, of the 250 mL, or about 8.5 fluid ounces. Universidade Federal do Rio de Janeiro, and her colleagues, tested nitrate-rich beetroot juice on By the end of the six-week study, people taking the five healthy subjects. The juice was processed into nitrate-rich beetroot juice had about a 24 percent the form of a gel. improvement in blood vessel tone, as measured by a technique known as ultrasound flow-mediated THE INDEPENDENT One hour after consuming the gel, systolic blood dilation. In contrast, people taking the nitrate- NEWSLETTER THAT pressure decreased by 6.2 mm Hg and diastolic depleted beetroot juice had about a 6.6 percent REPORTS VITAMIN, blood pressure decreased by 5.2 mm Hg. In MINERAL, AND decrease in blood vessel tone. FOOD THERAPIES. addition, heart rate decreased by seven beats per minute. At the same time, people taking nitrate-rich beetroot juice had a 7.6 decrease in platelet In the other study, Shanti Velmurugan, MBBS, aggregation, a sign of improved cardiovascular risk. PhD, of Queen Mary University of London, and good4ugood4u HEALTH HEALTH HOTLINE HOTLINE

The Omega-3s, Mood, and Cognition Two new studies highlight the benefits of taking omega-3 fish oils to In a separate study, researchers from Wageningen University, reduce the risk of depression and mental decline. Netherlands, and Rush University Medical Center, Chicago, investigated the relationship between consuming fish rich in omega-3s Chika Horikawa, RD, and her colleagues at the National Center for and cognitive decline. The study focused on 915 men and women, with Geriatrics and Gerontology, Japan, studied 1,050 men and 1,073 an average age of 81 years. People in the study were tracked for five women age 40 years or older. They measured the subjects’ blood levels years, and none showed significant signs of cognitive decline when the of omega-3 and omega-6 study began. fats and also assessed whether they suffered from People with a high intake of fish rich in omega-3s showed a slower depression. decline in semantic memory, which refers to recall of verbal information. They also had a slower decline in perceptual speed, which People with the highest levels of involves comparing letters, objects, and patterns. omega-3s had a 36 to 45 percent lower risk of developing depression, The benefits of fish rich in omega-3s were even stronger among the and those with the highest levels of 178 people who carried the APOE-ε4 gene, which is associated with a docosahexaenoic acid (DHA) specifically greater risk of developing Alzheimer’s disease. were 42 percent less likely to be depressed.

New Study Finds Cranberry Juice Reduces Urinary Tract Infections

Cranberry juice is often used to lower the risk of urinary tract By the end of the study, women in the group consuming cranberry infections (UTIs). Such alternatives to antibiotics may be particularly juice had 39 UTIs and women in the placebo group had 67 UTIs. important, given the increase in antibiotic resistance. A new study That translated to a 39 percent lower risk of UTIs with daily clearly demonstrates that cranberry juice is far more effective than cranberry consumption. 25 placebos in preventing UTIs. The benefits of cranberries have been attributed to A-type Kevin C. Maki, PhD, of Bioforte Clinical Research in Addison, Illinois, proanthocyanidins, a type of antioxidant that prevents bacteria from studied 373 women with a recent history of UTIs. They averaged 40 adhering to the urinary tract. years of age. Half were asked to consume about 240 mL (8.1 fluid ounces) of a cranberry juice drink, and half drank a placebo daily for 24 weeks.

GABA Supplements Help People Sleep Sooner and Longer

GABA, or gamma-aminobutyric acid, is both an amino acid and Blood levels of GABA peaked 30 minutes after taking the supplement, neurotransmitter. As a supplement, GABA has been shown to reduce and brain wave activity was monitored with electroencephalography. anxiety, ease psychological stress, and promote a sense of relaxation. GABA shortened sleep latency, the time from being fully awake to In a new study, Japanese researchers tested the effects of a natural being asleep. In addition, GABA increased the length of non-REM form of GABA on 32 Japanese adults. Most of the subjects worked sleep. Non-REM sleep stages are considered to be the deepest in offices and were in generally good health. Ten other subjects with and most restful stages. sleep problems were also included in the study. “It has been reported In contrast, these

that over 20 percent of adults in Japan suffer from insomnia,” the aspects of sleep 14 ISSUE | 2018 JULY researchers wrote. deteriorated when the The study was a crossover design, so all of the subjects received, at one subjects took time or another, 200 mg of GABA or placebo 30 minutes before bed. placebos.

References available upon request. NATURAL GROCERS

Natural Grocers Brand Products

{ Clip & Make }

INGREDIENTS 26 GINGER KOMBUCHA MARINATED GRILLED CHICKEN 3/4 cup ginger kombucha ¼ cup coconut aminos or tamari Prep: 10 min. | Cook: 40 min. | Total: 50 min. 2 teaspoons Natural Grocers Honey INSTRUCTIONS Serves 4 4 cloves garlic, minced 1. In a bowl whisk together the 5. In a saucepan set over medium- 1 tablespoon plus 1 teaspoon kombucha, coconut aminos (or high heat, bring the marinade Natural Grocers Apple Cider Vinegar tamari), honey, garlic, apple cider to a boil and boil for 5 minutes. vinegar, and chili paste until well Reduce the heat and continue 1 tablespoon roasted red chili paste combined. cooking the marinade until it has thickened and reduced by half, 1 ½ pounds chicken (boneless, 2. Place the chicken in a Pyrex 8-10 minutes. skinless breasts and/or thighs) baking dish with a lid or in a resealable plastic bag. Pour the 6. Place the chicken on the marinade over chicken, making preheated grill, brush with the sure all pieces are completely reduced marinade every 2-4 covered, and refrigerate for at minutes, and cook for 6-10 least 2 to 4 hours. Overnight is minutes per side, depending on best. thickness, or until the internal temperature reads 170º F. Close

NATURALGROCERS.COM 3. Preheat the grill to medium-high the lid between brushing the heat. chicken with the reduction sauce. 4. Remove the chicken from the marinade to a plate. Set aside. 7. Allow chicken to rest for 5-10 minutes and cut as needed for serving. good4u HEALTH HOTLINE

Grocery

OFFERS VALID JUNE 29 TO JULY 31, 2018

Zola® Evamor® Organic Hydrating Coconut Waters Natural Alkaline Artesian Water Energy Drinks $1.69 2/$3 $ 12 oz. 17.5 oz. 1.49 64 oz. Natural hydration and the power of plant-based ingredients make Evamor is an alkaline artesian these delicious beverages that water, alive with minerals that help provide the energy and focus neutralize acidity and balance needed to crush the day. the body.

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Magnificent Magnesium Inspiralized and Beyond Dennis Goodman, M.D. Ali Maffucci Despite the development of many Spiralizing isn't just about noodles anymore. “breakthrough” drugs designed to combat its For the first time, blogger Ali Maffucci is effects, heart disease remains the number one going beyond expectations--and beyond killer of Americans. Is there a simpler solution? spiralizing. The answer is yes. For many years, scientists Sweet potato slabs replace toast, and medical researchers have known about a cauliflower becomes pizza crust, broccoli common mineral that can effectively prevent turns into tots, avocado gets moussed, or remedy many cardiovascular conditions. And jackfruit mimics pulled meat—and that’s unlike the pharmaceuticals usually prescribed, just the beginning. this supplement has no dangerous side effects. In this book, world-renowned cardiologist Among the brand-new recipes, you’ll find 31 Dr. Dennis Goodman shines a spotlight on Rainbow Lasagna, Apple French Toast and Cauliflower Steaks with magnesium, the mineral Chimichurri. Rest that can maximize your assured, Maffucci heart health. still offers up some $ favorite spiralized $ In Magnificent Magnesium, you will discover how 10.45 dishes, too. 15.35 a simple all-natural mineral can improve the paperback paperback function of your heart and help you regain control Get ready to get of your health. your veggies on!

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Encyclopedia of Natural Medicine Genius Foods Michael Murray, N.D. & Pizzorno, N.D. Max Lugavere Murray and Pizzorno present an Discover the critical link between your evidence-based approach to wellness, brain and the food you eat and change the based on firm scientific findings. They way your brain ages in this cutting-edge, aim to dispel the notion that natural practical guide to eliminating brain fog, medicine isn’t “real medicine,” offering optimizing brain health and achieving examples and studies that show the peak mental performance from media efficacy of a holistic approach to patient personality and leading voice in health, Max care. This book grounds the reader Lugavere. in the seven major tenets of natural medicine and covers important topics In Genius Foods, Lugavere presents a in health care today, including cancer comprehensive guide to brain optimization. prevention, detoxification and internal He uncovers the stunning link between our cleansing. dietary 14 ISSUE | 2018 JULY Written in and lifestyle choices and an easy-to- our brain functions, follow A–Z $ revealing how the foods $ format, The Encyclopedia of Natural Medicine offers 20.99 you eat directly affect 19.49 holistic approaches for treating more than 80 paperback your ability to focus, learn, remember, create, hardcover common ailments, including diabetes, celiac disease, analyze new ideas and maintain a balanced mood. endometriosis and more.

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SAVINGSOFFERS VALID JUNE 29 TO JULY 31, 2018

Love Grown® Select Cereals Evolution Fresh® Cold-Pressed Juices 39 99 36.5-10 oz. 2 EDAP $4.89 11-15.2 oz. EDAP $3.19-$4.69

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All items are available while supplies last; no rain checks. Offers valid June 29 to July 31, 2018. EDAP = Every Day Affordable Price. *These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease. We reserve the right to correct errors.