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Healthy Eating

Natural Grocers Officially Introduces The good4u Meal Deal Program as Part of its Efforts to Fight Food Insecurity and Bring Nutritious Meals to Everyone



LAKEWOOD, Colorado – To demonstrate that healthy eating doesn’t have to be expensive and to reflect its founding principles of providing its communities with healthy, quality, and affordable food, Natural Grocers is officially launching its Natural Grocers good4uSM Meal Deal program. As part of its wider efforts to combat food insecurity, Natural Grocers launched Good4u-Meal Deals in April 2020 to offer customers simple, affordable and nutritious recipes for themselves and their families. The program has developed into a mainstay for organic and natural food retailers.

“A lot of people think that being healthy is expensive. But that’s not true with Natural Grocers and has never been the case. We are committed to supporting the health and wellbeing of our communities with food and supplements at an affordable price℠. We’re always looking for creative ways to add even more value and opportunities to our customers to support their health and wellbeing, ”said Kemper Isely, Co-President of Natural Grocers. “When the pandemic broke out, we knew finances were going to get tight for our communities, and our goal was to make sure our customers could afford to feed their families with nutritious, filling meals that were easy to find in theirs Have the kitchen prepared. Due to the positive feedback that the program has received, we have decided to keep it as part of our good4u commitment to our communities. “

Members of {N} power®, Natural Grocers’ free loyalty program, can choose from a rotating selection of meals and price points, all of which contain protein and only organic vegetables to maximize nutritional value. The start of the program included a whole range of chicken meals, accompanied by organic seasonal vegetables, which are still part of the changing menu selection. The following meal options are available now through October 31, 2021i at Natural Grocers:

  • Feed your family of four a grilled chicken for under $ 13: Mary’s Free Range® and appropriately reared whole chicken, with organic roast potatoes and seasonal vegetables: organic zucchini by September 30th, switch to organic carrots in October.
  • Feed your family of four a burger meal for under $ 12: Thousand HillsTM 80/20 minced beef from sustainable production and animal welfare, Rudi’s® hamburger buns or Canyon Bakehouse® gluten-free buns, red and green organic lettuce and organic beefsteak tomatoes. Customers can go vegan for under $ 16 by replacing the ground beef with Beyond Meat® beef-free burgers.
  • Feed your family of six a Frittata meal for less than $ 12: Natural Grocers Brand organic pasture eggs, Niman Ranch® pork breakfast sausages or Field Roast ™ apple and maple breakfast sausages on a plant basis and Organicgirl® baby spinach.
  • Feed your family of four a Chicken Drumstick Dinner for under $ 8: Mary’s Free Range and appropriately reared chicken legs, organic carrots and organic roast potatoes.
  • Feed your family of four a sausage and vegetable casserole for under $ 10: Pederson’s® kielbasa, fresh organic cauliflower and broccoli or Natural Grocers Brand frozen organic cauliflower florets and broccoli florets. Customers can make it vegan for under $ 13 by replacing the Kielbasa with Beyond Sausage®, original or spicy Italian.

Isely continues: “To us, family means all of you, our customers. We consciously chose the name “Feed Your Family” because of its meaning for us – family goes beyond the traditional meaning of the word. We want to make it easy for you to feed your loved ones, whether they are your actual family, your friends, your neighbors, your pets, etc. All of our customers and members of the good4u crew are part of our extended family and we have worked hard every day for 66 years to offer “our family” the best dishes at the best possible prices. Meal deals are just another way of doing this. If you haven’t already, come to our family and enjoy a delicious meal with your family – whoever they are! “

Previous Natural Grocers Good4u meal deals included chilli, lentil soup, tacos, enchiladas, quinoa bowls, with special editions for Mother’s Day Brunch and Movie Night at Home. You can find selected companion recipes in the extensive recipe library from Natural Grocers.

In the service of its communities

Since opening Natural Grocers in 1955, it has had a successful track record in making healthy food more affordable and tackling food insecurity in the communities it serves. In addition to the new Meal Deals program, the company is committed to helping community members gain access to nutritious food options:

  • Food banks: In the early days, co-founder Margaret Isely ran a communal cupboard in the first store, from which she shared the ingredients for a nutritious meal with families in need. Since then, food bank fundraisers have become a lynchpin of company-wide programs year-round, including a 5-cent donation every time customers buy a reusable bag or bring their own.
  • Loyalty program: The {N} power program has recently been updated to make it easier for members to earn rewards points and take advantage of member-only discounts, digital coupons and other features. The program also offers special prices on popular products such as free range eggs, avocados, whole chickens, almond butter, vitamins and nutritional supplements from the Natural Grocers brand, and more. {N} power can join for free by filling out a short form or by sending an SMS with the text “organic” to 72345ii.
  • Always affordable prices: As a founding principle, Natural Grocers has always worked diligently to offer the best possible prices to make a healthy and balanced lifestyle accessible to all.
  • Natural grocer branded products: Launched in 2018, the line now includes more than 750 premium quality products, including a large pre-packaged bulk department and a recently expanded line of Natural Grocers brand vitamins and dietary supplements that includes a full range of more than 100 vitamins, herbs and minerals and Precision formulas. The in-house product line enables the company to offer these products at even lower prices.

Via Vitamin Cottage Natural Grocer

Natural Grocers by Vitamin Cottage, Inc. (NYSE: NGVC) is an expanding retailer of natural and organic foods, personal care products, and nutritional supplements. The products sold by Natural Grocers must meet strict quality guidelines and must not contain any artificial colors, flavors, preservatives or sweeteners or partially hydrogenated or hydrogenated oils. The company sells only USDA certified organic and only pasture-raised, uncatched dairy and free-range eggs. Natural Grocers’ flexible smaller store format enables it to offer affordable prices in a customer-friendly, safe and convenient retail environment. The company also offers extensive free science-based nutrition education programs to help clients make informed health and nutritional decisions. Founded in 1955, the company has 161 stores in 20 states.

i {N} power offers are only available to {N} power members and are subject to the program terms. Quantity limited to stock; no rain control. Prices are excluding taxes and are subject to change without notice. We reserve the right to correct mistakes. Invalid where prohibited by law. Enter your phone number at checkout to redeem. This is a limited time offer: please visit for details.

ii Message and data charges may apply. See for our privacy policy and for the {N} Power Terms of Use.

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Healthy Eating

Craving food vs. choosing food – FIT Talk With Tania



Photo: Contributed

When we use food to create hormonal balance instead of dieting, amazing things happen to our health.

When it comes to food, here in North America and in all of the First World countries we have choices – an overwhelming variety.

Aside from the rush for toilet paper over the past year, how many times have you gone to the grocery store and seen empty shelves? It never happens.

Some call it a blessing, some blame it on their poor food choices.

Regardless of where you sit on this food spectrum, we know for sure that we should be one of the healthiest nations on earth. But we are not. As a wealthy First World country, we have an abundance of food, but the vast majority of the population is nutritionally starved. One wonders how that can happen. It all depends on the choice.

Many diseases such as cancer, heart disease, high blood pressure, high cholesterol, high blood pressure, diabetes, Alzheimer’s, digestive problems and leaky gut are all referred to as lifestyle diseases today. Why? Because the lifestyle that the individual has chosen over time is what caused the disease.

It would therefore seem logical that if our decisions could have a negative outcome, it would seem reasonable that they could elicit a positive response as well. And there is science to back it up.

A study published on the NCBI website by the National Library of Medicine, National Institute of Health, shows how diet and lifestyle changes are key to reversing these lifestyle ailments and restoring general health.

“But Tania,” you say, “there is heart disease in my family, so sooner or later I’ll get it.”

So why not do it as late as possible?

And to address the genetic elephant in the room, our DNA only controls about 20 percent of the result of our health. Some scientists are now saying that it is even less. This means that we have about 80 percent control over the outcome of our health. Pretty amazing, isn’t it?

So why do most of our population continue to make poor food choices?

There are two aspects that play a role in how and what we eat – physiological and psychological.

The way our bodies are made up, our physiology requires us to ingest food. When we deprive our body of what it needs – restricting calories, removing food groups, forgetting to eat, skipping meals, eating junk food – blood sugar crashes and appetite hormones like leptin and grehlin are out of whack. .

However, the brain – the psychological component – still needs nourishment.

When we withdraw the energy it needs from our body, Grehlin goes into full swing and causes the brain to tell the body that it needs food quickly. Leptin, which normally tells us when we are full, is switched off.

Hello cravings and overeating. And then people are most likely to resort to packaged, processed, and / or sugary foods rather than healthy, healthy foods. It is a good thing to ignore cravings for bad food, but if you don’t refuel with good food on a regular basis throughout the day (for whatever reason – time, working late, dieting), your body will get its own Muscles take it away to form glucose and send it to the brain. Oh, and for your information, in case you’re wondering, it won’t take away from your stored fat.

It is quite difficult to make good food choices when hormones and “hangry” feelings are working against you when you demand to be fed as soon as possible. The thing is, you can get these hormones to work in your favor, to work with your body and brain to get rid of cravings, overeating, and spontaneous snacking. Believe it or not, you do it with food. The thing is, when food is used to restore hormonal balance, health happens.

Hormones are balanced when blood sugar levels are stabilized. And the way to stabilize blood sugar is to eat small, macro-balanced meals every three to four hours throughout the day.

I call this all three PFCs. Simply put, it’s a balanced mix of high-quality protein, healthy fat, and colorful carbohydrates combined within an hour of waking up and then every three to four hours throughout the day until about an hour and a half before bed.

It’s a simple concept that requires a little organization and preparation to get started, but the benefits are well worth it.

Blood sugar levels become normal, hormones are balanced, menopausal symptoms are minimized or eliminated, inflammation is reduced, joint pain is relieved, digestion is improved, cholesterol and blood pressure are normalized, the immune system is improved, it could help reverse some diseases, the Metabolism will turn on and stay on and the body will release stored fat and burn it for energy.

Just a little trivia for you – Did you know that for every pound of fat, there are 3,500 calories of stored energy waiting to be consumed? And as soon as the stored fat is broken down, will the excess weight that you possibly carry also be released?

It’s a wonderful side benefit that occurs when you stop dieting and focus on creating health.

Do you want to create health in your body? Join the 8 Weeks is All it Takes Facebook group today.

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Healthy Eating

The Surprising Snack You Should Avoid Because It Causes Bloating And Fatigue Throughout The Day



Snacking is a normal and healthy part of any diet, as long as you choose the right snacks. When deciding which foods to include in your diet to bridge the gap between meals, it is important to choose nutrient-rich ingredients that can help boost your energy levels and support an increased feeling of satiety to help you achieve the Avoid consuming excess calories throughout the day.

However, not all high macronutrient density snacks are actually ideal for weight loss, and some can make sweeping claims while they may get in the way of your weight loss success or even cause weight gain, inflammation, and discomfort. If you are struggling with a tight and bloated stomach after snacking, there comes a point where nutritionists agree that you should consider eliminating it from your diet.

We are giving away a clean, environmentally friendly hand soap package from Cleancult


Protein is hands down one of the most important nutrients to include in any balanced diet, but the way you consume your protein is important to consider. While protein bars are a simple snack, they are generally not well suited to promoting weight loss and wellness, and are often full of preservatives, excess carbohydrates, and added sugars, but they can make inflammation in your body worse.

“Unfortunately, the quality of most bars on the market is very poor and should not be considered healthy,” warns registered dietitian Trista Best. “The vast majority are made up of refined carbohydrates, sugar and gluten, all of which can lead to gas and fatigue . “

If you’re snacking on a protein bar, chances are you’re looking for a quick protein boost and enough energy to get you through to your next meal. However, opting for a bar over a naturally occurring source of protein can come with a number of side effects, many of which are uncomfortable for the body. “As the body works to process these ingredients, it becomes inflamed, especially the intestines, and this inflammation leads to gas and fatigue, among other things,” says Best.

Although gas isn’t directly related to weight gain, it can make your body feel uncomfortable and negatively affect your mental health. If you feel that your clothes are tighter you may be inclined to ditch your healthy eating plan, but it is better to identify the foods that are causing these problems rather than assuming your weight loss plan will fail.


Since protein bars are often filled with additives and excess sugar, they can also have an inverse effect on your metabolism, making it difficult to burn fat at rest and consequently, weight gain over time. This snack may go well with your healthy diet as it provides one of the most important macronutrients you need to streamline your diet, but at the end of the day, getting your protein from more natural sources like chickpeas will serve you better Salad, lean meat, or even Greek yogurt.

These foods are more likely to keep your body energized while also being low in calories, sugar, and unhealthy preservatives, making them better at limiting inflammation, fatigue, and weight gain.

If you’ve just finished a difficult workout or are severely low in calories for the day, a low-sugar, high-protein bar may not be the worst option for getting a quick burst of energy. However, make sure that you don’t rely on this highly processed snack in your daily diet to banish gas, unnecessary fatigue, and discomfort and try to find more natural alternatives to give your body the energy it needs needed to make it between meals.

As with any food, you can enjoy protein bars in moderation and still see success with your healthy diet, but contrary to popular belief, in order to feel optimal about your body, they shouldn’t be a part of your diet. A good rule of thumb is to eat as many natural, whole foods as possible, and there are a variety of different sources that will benefit your body in the long run.

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Healthy Eating

1 in 5 Parents Too Busy to Cook During Pandemic: Fast, Healthy Options



Share on PinterestA new study found that many parents say their children were more likely to eat fast food during the COVID-19 pandemic. However, health experts say there are alternatives to eating that are quick, easy, and nutritious. mixetto / Getty Images

  • According to a new survey, one in five parents said they were feeding their children more fast food than before the pandemic.
  • Parents of overweight children reported eating out at least twice a week.
  • The reasons given were being too busy or too stressed.
  • However, experts say that having a healthy meal at home doesn’t have to be complicated or time-consuming.
  • They suggest that working on healthy behaviors rather than dieting is the best approach for children.

During the COVID-19 pandemic, many families found options for healthier diets and more physical activity.

For others, however, it meant more stress and less exercise as the home shifted to school and work.

This has also made it difficult for parents to find the time or energy to prepare always nutritious meals at home.

According to the University of Michigan Health’s CS Mott Children’s Hospital national child health survey, roughly one in five parents said their children had started eating fast food more often than before the pandemic.

The survey, which included responses from 2,019 parents of children aged 3 to 18, found that roughly one in six parents said their child eats fast food at least twice a week.

Parents who reported their children were overweight also reported their children ate fast food twice a week, compared to parents who reported their child was a healthy weight for their age and height.

When asked why they couldn’t prepare meals at home, around 40 percent of parents said they were just too busy.

About a fifth of parents said they felt too stressed.

These barriers to eating healthy have been most commonly reported by families with overweight children.

However, nutritionists say putting together a healthy meal at home doesn’t have to be difficult or time-consuming. It doesn’t necessarily have to be cooked once.

Dr. Mary-Jon Ludy, Chair of the Department of Public Health and Associated Health at Bowling Green State University’s College of Health and Human Services and Associate Professor of Food and Nutrition, suggests using the Dietary Guidelines for Americans as a starting point for planning your meals.

“In summary, half of our plates should be filled with fruits and vegetables, half of our grains should be whole, proteins should be lean, dairy products should be low in fat, and variety is encouraged,” said Ludy.

Some of the simple meal suggestions Ludy offered included:

  • For breakfast, low-fat natural yogurt with fresh or frozen fruits, chopped nuts and whole grain muesli.
  • For lunch, a nut butter sandwich on wholemeal bread filled with sliced ​​apples or bananas, with baby carrots or cucumber as a side dish and a low-fat milk to drink.
  • For dinner, whole grain tortillas with black beans or shredded chicken, brown rice, avocado puree, diced tomatoes, shredded lettuce, and grated cheese.
  • As a snack between meals, hummus with sliced ​​peppers or whole grain crackers.

“These are great options,” said Ludy, “because they require minimal prep time, healthy carbohydrates and lean proteins are balanced, have a variety of fillings / additives, and are simple enough to involve children in prep.”

Therese S. Waterhous, PhD, RDN, CEDRD-S, an in-house eating disorders expert in Corvallis, Oregon, said the best way to lose weight, especially in children, is to take a nutrition-free approach. Diets don’t work, she explained, and most people put back any weight they lose.

“Instead of dieting, it’s good to choose healthy behaviors and work on them,” she said.

She said food shouldn’t be taboo when eating, but rather focus on optimizing health so that children can grow and reach their potential.

She suggested that making young children or teenagers feel bad about their bodies was “critical”. This leads to stress and, in some cases, eating disorders.

“Weight stigma is very harmful to children and is prevalent in our society,” said Waterhous. “Instead of focusing on weight, it is best to focus on these health behaviors.”

Instead of demonizing certain foods, focus on getting enough fuel, enough protein, enough vitamins and minerals, she said.

In particular, she said, most young people are not getting enough products that provide essential nutrients and fiber. She suggests adding two to three servings of vegetables or fruit to each meal. One serving is about 1/2 cup or a medium-sized piece of fruit, she added.

However, even with the best of intentions, there can be times when a quick meal at a restaurant is the option that best fits your busy schedule.

Ludy offers the following tips to help you make the best choices when eating out:

  • Add vegetables whenever you can. For example, ask for lettuce and tomatoes on sandwiches, peppers and onions on burritos, or mushrooms and olives on pizza.
  • Choose beverages like water, 100 percent fruit juice, or simple low-fat milk instead of sodas or sweet tea.
  • Opt for side dishes like apple slices or carrot sticks instead of french fries or fries.
  • Order small or child-sized portions.
  • Try to make fast food only occasionally.
  • Model healthy eating for your children by making healthy choices for yourself.

Waterhou also suggests that you can get a sandwich or fried chicken from the grocery store as a base for your meal. Then add simple options like a fruit salad, a mixed salad, or vegetables at home to complete your meal.

To add some starch to your chicken, you could have rice, mashed potatoes, or a slice of bread, she said. You can even prepare your side dishes in advance and reheat them for dinner.

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