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SPRING CLEANING, INSIDE AND OUTWELLNESS GUIDE

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2SPRING CLEANING, INSIDE AND OUT To support you in feeling lighter and brighter this spring, Health First in partnership with our favourite brands has developed a Spring Cleaning, Inside and Out wellness guide. Focusing on simple health strategies, recipes, and sustainable living tips, our goal is to help you achieve good health both inside and out this spring.Typically, spring is known as the season meant for refreshing and resetting. Warmer temperatures, increasing daylight hours and budding plants typically add a much-needed pep to our step after a long, dark, and cold winter. The anticipation of a new season can be exciting and may prompt us to want to clean out many parts of our life. We may begin to tackle our homes, cupboards, and garage, but what about a spring clean for our body? It too may need some maintenance after the uncertain season we’ve had. Especially during times of uncertainty, there is value in focusing on the things you can control. Your body and immediate environment are a great place to start. When looking to spruce both up, ensure you are choosing the best possible ingredients for in, on and around you. The supplements, recipes and lifestyle strategies outlined in the following pages are meant to support you through this season’s transition.INSIDER TIP: Make sure you check out our shopping guide on pages 31-33!

3KEY SUPPLEMENTS

4KEY SUPPLEMENTS

5KEY SUPPLEMENTSWith all of the information and options out there, choosing the right supplements can be daunting, especially when it comes to cleansing! This is an area that is not one size ts all! Our bodies are incredible at eliminating what we don’t need every day. As the season shifts, it may be helpful to give your body a little support to help kickstart the process. Options below are simple additions that can make a BIG impact on your health this spring. Flora Flor-Essence®Flor-Essence® is a traditional herbal formula developed to gently cleanse the whole body at the cellular level. Oxidative stress and free radicals can accumulate within your cells over time from an array of environmental stressors. Flor-Essence® supports your body’s detoxication organs in removing these toxins and provides antioxidants that protect against the oxidative damage caused by free radicals. Genuine Health Clean CollagenWe are all made from collagen. It’s the most abundant protein in our bodies. As we age, we naturally produce less of it. Collagen loss is usually seen in the skin, where lines and wrinkles form. But underneath it all, loss of collagen also aects the integrity of our bones, joints and muscles. Genuine Health Clean Collagen is a simple addition to your daily supplement regime as it is easy to use and easy to absorb! Blend into warm or cold beverages for 10 grams of sustainably sourced protein per serving. Healthology™ LIV-GREATThe liver is the body’s most important detoxier. It is continually working to neutralize toxins so they can be safely eliminated from the body. The overall burden of toxicity on the body is often higher than we think, due to chemicals in our products, food additives, alcohol and medication use. If the liver can’t keep up, we experience symptoms of fatigue, acne, hormonal imbalance, and brain fog, and it can eventually lead to liver damage.LIV-GREAT improves liver function by supporting both Phase 1 and 2 detoxication pathways. It provides anti-inammatory and antioxidant support to heal and protect the liver from damage caused by toxins and promotes regeneration of healthy liver cells. LIV-GREAT helps your liver keep up with the daily demands of neutralizing toxins. A healthy liver means lower toxicity in the body and improved overall health.

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8KEY SUPPLEMENTSSmart Solutions™ Gutsmart™By now, most of us have heard of probiotics, the good bacteria that are purveyors of good heath. What you may not be aware of are prebiotics. These bres act as food for these good bacteria in our gut. Gutsmart™ is a source of probiotics and prebiotic bre that stimulates the growth of healthy bacteria, such as Bidobacterium in the intestine/gut. Containing 2 Billion CFU whole-cell probiotics to promote a favourable gut ora and helps relieve IBS (Irritable Bowel Syndrome) associated abdominal pain.Prairie Naturals® Morning Rise & Shine™A simple self-care act rst thing in the morning can set the tone for the rest of your day. Exercising, meditating, journaling are all great options. Hydration is especially important, and reaching for a cup of coee rst thing is not the best answer. Water and lemon water are great, but if you’re looking for a refreshing pick me up, Morning Rise & Shine™ may be the answer. This highly-absorbable mineral-enhanced, all-natural lemon & aloe drink gently balances internal body pH and promotes an alkaline environment. Renew Life® CleanseSMART®Our body is designed to detoxify quite well on its own. But the truth is, this can be dicult with increased stress on our elimination pathways because of exposure to the chemicals we eat, breathe, drink or put on our bodies. Our bodies may struggle and show symptoms of low energy, fatigue, digestive problems, skin are ups, chronic inammation and immune system issues. If this is the case for you, you may want to consider bringing in some assistance. CleanseSMART® is a two-part, 30-day herbal cleansing program designed to reduce the toxic load in your body and relieve occasional constipation. CleanseSMART® contains silymarin, a mixture of avonolignans isolated from the botanical seed milk thistle, an herbal ingredient traditionally used for liver protection.

9RECIPES

10RECIPES

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12CHA’S ORGANICS SPRING GREENING SMOOTHIE BOWL WITH MORINGA POWDERWe love Cha’s Organics as their ingredients are organically and ethically sourced so you can feel good about what you’re eating and where it comes from. Their moringa leaf powder easily helps with one of the most important dietary changes we can make during spring, upping our intake of greens. Greens naturally reinforce the cleansing process we experience in spring, while reducing acidity and providing essential nutrients needed for cellular regeneration and continued good health throughout the coming year. Inspired by the rst blossoms of spring and their promise of lush summer gardens to come, this Spring Greening Smoothie Bowl will leave you feeling refreshed, nourished and ready for spring. As our bodies cycle through the seasons, we experience many of the same powerful energetic shifts as our cousins in the plant world. As any gardener knows, this season is all about cleaning out the remains of winter’s debris while providing the nourishment needed for regrowth and regeneration.METHOD1. In a blender, combine all ingredients except avocado and purée until smooth.2. Add the avocado and purée again.3. Optional: add up to one cup of plant based milk if you like your smoothie less thick.4. Serve in bowls with your choice of garnish (pictured here: pistachio nuts, kiwi fruit, white dragon fruit and dark chocolate chunks).Photo and recipe credit: Joey’s PlateINGREDIENTS• 3 bananas• ½ avocado• ¼ cup Cha’s Organics Coconut Cream • 1 cup soy or nut milk (+ 1 more cup, optional *)• 2 scoops protein powder• ¼ cup fresh mint• ½ tsp mint extract• 1 tsp Cha’s Organics Moringa Leaf powder • ½ tsp spirulina or chlorella powder• 1 tsp matcha powder (optional)• 1 Tbsp maple syrup• Fruit, nuts, chocolate and edible owers for garnish

13HEALTH FIRST® CHLORITAChlorophyll gives plants their beautiful green hue. Plants also use chlorophyll along with sunlight to get nutrients. Chlorophyll can benet human health as it is great for skin and blood cells and can help combat body odour. We can get chlorophyll from our diets, but it is available through supplementation too. We love Health First®’s Chlorophyll as it is naturally derived from alfalfa grown in Ireland. Available in natural or mint avour, either are a welcomed daily addition. Have you ever heard of habit stacking? It is an easy way to add new health habits to your existing routine. For example, if you already drink water daily (which we hope you do!) try adding a bit of chlorophyll to your water for a boost of green. Adding that little bit of chlorophyllimproves your water and adds a healthy habit to something you would be doing anyway. Easy! Alternatively, improve an indulgent Friday night cocktail with our spring friendly chlorita recipe.METHODIn a large glass lled with ice add all ingredients and top with sparkling water.INGREDIENTS• 1 Tbsp of Health First® Chlorophyll Mint or Unavoured• 2-3 sprigs of mint• Juice of half a lime• 1 cup of sparkling water• Ice

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16One key strategy for detoxication is to ensure we are in a parasympathetic state, also known as rest and digest. The opposite of being in a stressed state! Our body cannot detoxify properly when we are stressed. JOYÀ’s Cacao Functional Blend is an excellent way to support this state. While the simple act of taking time to blend this daily herbal supplement into a luscious hot cacao can be relaxing, the synergistic functional ingredients also work wonders to support your health! This blend is formulated with heirloom cacao and therapeutic dosing of adaptogens and tonic herbs like reishi mushroom, maca and mucuna pruriens, all the while being free from added sugars.Spring weather can be unpredictable, so while this stress and immune supporting supplement can be enjoyed in countless ways, consuming your daily scoop as a warm beverage will support your body on a chillier day. However you prepare it, be sure to take a moment and pause while enjoying this luscious blend.Enjoy hot: blend or whisk with hot water or milk of choice or into coeeEnjoy iced: dissolve powder in a small amount of hot water, add cold milk of choice and top o with iceSmoothies: add a serving to your favourite smoothie or shakeSupercharge everything: mix a serving into your warm or cold breakfast bowls and snacks: yogurt, chia pudding, oatmeal… anything goes!JOYÀ CACAO FUNCTIONAL BLEND

17MANITOBA HARVEST® GRILLED VEGETABLE SALAD WITH VEGAN PESTO DRESSINGHemp is a pretty powerful superfood. Lucky for us, it grows easily in Canada and can be added to snacks, salads and baked goods. Manitoba Harvest® Organic Hemp Hearts are grown in Manitoba and each 30 gram serving provides 10 grams of plant-based protein and 12 grams of omega-3 and 6 fatty acids, plus all 9 essential amino acids. METHOD1. Preheat grill to 425°F. 2. For bell pepper and onion, cut as indicated and brush with olive oil then season with salt and pepper. 3. For corn, pull husk down, remove silk, brush with olive oil, season with salt and pepper, and pull husk back up. 4. Grill corn a total of 20-30 minutes, rotating ¼ turn every 5 minutes. 5. After corn has been grilling 10 minutes, add bell pepper and onion to grill and grill 10-20 minutes, ipping once. 6. Meanwhile, blend all dressing ingredients until smooth. 7. Remove vegetables from grill. Chop onion, slice bell pepper and remove corn from cob. 8. In a large serving bowl lled with lettuce, line up rows of each grilled vegetable, cucumbers, tomatoes, avocado and Hemp Hearts. 9. Serve tossed with dressing or with dressing on the side.INGREDIENTS• 4-6 cups chopped romaine • 2 red bell peppers, seeds and core removed • 1 ear corn • ½ red onion, cut into ½ inch thick rings • ¼ cup olive oil • ½ tsp sea salt • 1 tsp black pepper • 2 Persian or mini cucumbers, sliced • ½ cup cherry or grape tomatoes, halved • 1 avocado, chopped • ¼ cup Manitoba Harvest® Organic Hemp Hearts Vegan Pesto Dressing • 1 cup spinach • ½ cup fresh basil, packed • ¼ cup pine nuts • ¼ cup Manitoba Harvest® Hemp Hearts • 1/3 cup ltered water • 2 tbsp olive oil • ¼ tsp sea salt

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20NAVITAS ORGANICS™ ACAI GAZPACHOKnown as the Amazonian “beauty berry,” acai powder is beloved for its abundance of antioxidants and healthy fats (including plant-based omega-3s), which support strong skin, hair and nails. The unique antioxidants in this superfood are called anthocyanins; they give the acai fruit its dark purple hue! Anthocyanins are known to provide multiple health benets, including supporting healthy cells, reducing inammation in the body and promoting longevity. Navitas Organics™ freeze-dried acai powder blends perfectly into smoothies, shakes, acai bowls, yogurts and dessert recipes. For a unique option this spring, try a new version of gazpacho below. METHOD1. In a food processor, combine the cucumber, red bell pepper, shallot and 1 cup of the halved strawberries. Pulse the machine several times to chop the mixture into small bits. Transfer the mixture into a large bowl and set aside.2. To the empty food processor, add the remaining 2 cups strawberries, as well as the tomato, acai powder, olive oil, agave, balsamic vinegar, basil, salt and water. Process until fully pureed. 3. Pour the blended mixture into the large bowl with the chopped ingredients and mix to combine. Cover and refrigerate for a minimum of 2 hours (or overnight) to allow the avours to fully incorporate. Serve chilled.Refrigerated gazpacho will last up to 5 days.INGREDIENTS• 1 cup of cucumber, peeled and chopped• 1/3 cup red bell pepper, chopped• 2 Tbsp shallots, minced• 3 cups of strawberries, halved• 1 tomato, chopped• 1 ½ Tbsp Navitas Organics™ Acai powder• 1 Tbsp agave nectar• 2 Tbsp balsamic vinegar• 1/3 cup fresh basil, chopped• ½ tsp sea salt• 1 cup water

21SIMPLE AND SUSTAINABLE LIFE HACKS

22SIMPLE AND SUSTAINABLE LIFE HACKS

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24FRESH AND CLEAN FROM THE OUTSIDE IN Did you know our skin is our largest organ? Often, we are concerned about the ingredients in our food and supplements, but may miss the mark when ensuring the ingredients we put on our body are just as clean. Luckily, there are simple and sustainable swaps of some of your favourites that ensure the best ingredients are going on your body. NATURE CLEAN® LAUNDRY DETERGENT STRIPSThink about it, for most of the day your skin comes into contact with the clothes you wear, the towels you use or the sheets you sleep on. Considering this, it’s vitally important that the detergents you use are free from harsh chemicals or added fragrances. Looking for less mess, less hassle and less environmental footprint when it comes to your laundry routine? Nature Clean® Laundry Detergent Strips oer a zero plastic alternative with no mess! With 100% recyclable packaging and no animal testing, you can feel good about feeling clean. CLEAR THE AIR WITH NOW® ESSENTIAL OILSTraditional cleaning products and air fresheners on the market contain a plethora of synthetic ingredients, fragrances and dyes that can end up in soil, waterways, and in our bodies too. Several natural options are available now that do not contain any of the aforementioned nasty ingredients! Just as simple (and usually more aordable), is making your own. What’s even nicer about making your own cleaners is that you can choose your own scent, ensuring you feel good inside and out while you clean! Try this recipe to freshen up the air in your home or oce.METHODCombine ingredients in the spray bottle, shake and spray as needed. INGREDIENTS• 3 Tbsp of distilled or ltered water• 20 drops of NOW® Clear the Air Oil Blend or essential oil of your choice• 2 oz amber spray bottle

25CLEANSE WITH REDMONDIn a world full of serums, lotions and potions, taking care of your skin can feel confusing and complicated. But it doesn’t have to be. Simple skin care works, as long as you choose products that do double-duty for your skin. If you’re looking for that unicorn skincare product that’s simple, natural and aordable but still beauties your skin in multiple ways, bentonite clay may be the thing for you. Used for centuries for reducing oil production, exfoliating, soothing and healing, simply add water to Redmond’s Bentonite Clay to create a paste and get ready to glow. TONE WITH THAYERS®As the seasons shift, you may notice a change in your skin too. Thankfully, as we come into spring and out of winter improved humidity and reduced wind chill allow us to lighten up on our moisturizing routine. If you’re looking for a quick and easy way to cleanse your skin, Thayers® Witch Hazel may be for you. As natural astringents they can help to ght acne and cleanse the skin by reducing oil and bacteria without drying out the skin’s moisture barrier.DRY BRUSH WITH URBAN SPA®Looking for a quick and natural way to shed o some of winter’s dry skin? Dry brushing is an easy, low cost way to improve circulation, skin tone, increase energy and remove dead skin cells. Dry brushing can be done before or after a shower, morning or night by starting with upward strokes from your feet towards your heart. Next work from your hands upward, using small strokes or a circular motion. Lastly do your stomach, chest, shoulders and back in a clockwise motion nishing at your heart. We like the softness of Urban Spa’s® Perfect Body Brush as it is eective but doesn’t irritate the skin.

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28MEAL PREPPING AND STORAGEAllocate one night a week for planning and prepping your meals and snacks for the week ahead - your future self will thank you! Start with a template, look at yers for items on sale or cookbooks for inspiration, and build out a menu for the week. To reduce time in the kitchen, follow a few key strategies:• Buy, clean and prep (chop and divide) your produce when you bring it home from the store. This makes it easy to add into salads, stir-fries and soups for quick meals.• Cook a larger batch of protein at once and divide for meals and snacks.• Cook a batch of grains or complex carbohydrates for an easy base for meals: examples include quinoa, rice, sweet potatoes and squash.• Have a favourite salad dressing recipe? Make a larger batch weekly to easily dress salads and bowls.• Freshly-made protein bites, muns, cookies and pancakes can be frozen and quickly reheated (if desired) for a fast breakfast or snack option.• Create your favourite restaurant meals at home! • Start a recipe or food swap. Make family members responsible for cooking and sharing larger batches of food to create variety in your fridge and reduce your kitchen time and costs. HYDRATIONDo you hydrate properly rst thing in the morning, or do you head straight for that cup of coee? Throughout the day do you tend to reach for sugary beverages and more coee? Inadequate hydration can lead to mental fog, dry skin, reduced immunity, and decreased energy. One simple (and cost ecient) way to improve your health is to ensure you are adequately hydrated. Challenge yourself to drink half your body weight of water in ounces each day, about 8 to 10 cups. Keeping a large beverage container next to you at all times can help to gently nudge you in the right direction. Want a quick and easy way to up your water game? Try adding Health First® Chlorophyll, Prairie Naturals® Morning Rise & Shine™, Genuine Health Clean Collagen or Smart Solutions™ Gutsmart™ as a water booster for your health!

295 MINUTE GRATITUDE PRACTICEDuring times of stress and turmoil, it is easy for us to focus on the negative and all of the “bad.” A quick, easy and free way to get out of this negative chatter is to focus on and recognize all of the good in our lives. Before starting your day, make a list of ve things you are grateful for. It could be as simple as the sun shining or the birds chirping outside your window, or more complex like the meaningful conversation you had yesterday with a stranger. Write down items that make you smile, allow you to pause and experience joy.10 MINUTE MINDFUL BREATHINGIf sitting quietly in meditation isn’t working for you, sometimes focusing on active breathing can help bring about a comparable state of ease. Did you know that most of us don’t actually breathe properly? When we’re in a state of stress we breathe faster, shorter breaths, signalling the body to remain in a state of unrest. Try spending a part of your morning (or anytime throughout the day really) focusing on deeper belly breaths. Breathe in through your nose for the count of 4, hold for a count of 4 and exhale for a count of 4. Do this for as many rounds as feels comfortable. These deeper, mindful breaths can help to lower blood pressure and heart rate, reduce stress and improve energy.30 MINUTE WALK IN NATURE A lot of us have been hitting the trails and sidewalks more than we used to these past months - and for good reason! Did you know that walking in nature can bring about feelings of calm? Getting outside, especially during the morning hours, can have a positive eect on our mood, energy and even sleep! Try getting sun exposure rst thing in the morning. This burst of light provides natural vitamin D and helps to reset our circadian rhythm, the body’s natural sleep-wake cycle. Getting adequate natural light in the morning can improve your energy, and reducing bright, articial light in the evening can help you fall asleep easier.

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31FLORA FLOR-ESSENCE® page 5SMART SOLUTIONS™ GUTSMART™ page 8GENUINE HEALTH CLEAN COLLAGEN page 5HEALTHOLOGY™ LIV-GREAT page 5PRAIRIE NATURALS® MORNING RISE & SHINE™ page 8KEYSUPPLEMENTSSHOPPING GUIDERENEW LIFE® CLEANSESMART® page 8

32CHA’S ORGANICS MORINGA LEAF POWDER page 12MANITOBA HARVEST® ORGANIC HEMP HEARTS page 17HEALTH FIRST® CHLOROPHYLL page 13NAVITAS ORGANICS™ ACAI POWDER page 20JOYÀ CACAO FUNCTIONAL BLEND page 16RECIPESSHOPPING GUIDE

33NATURE CLEAN® LAUNDRY DETERGENTSTRIPS page 24THAYERS® WITCH HAZEL page 25NOW® ESSENTIAL OILS page 24REDMOND BENTONITE CLAY page 25SIMPLE AND SUSTAINABLE LIFE HACKSSHOPPING GUIDEURBAN SPA® PERFECT BODY BRUSHpage 25