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SIMPLE SPRING WELLNESS GUIDE

SIMPLE SPRING WELLNESS GUIDE Our world is complicated right now Focusing on your health this spring shouldn t be Health First and some of our favourite brands have developed a Spring Wellness Guide just for you Focusing on SIMPLE health and supplement strategies recipes and sustainable living tips our goal is to help you achieve good health with ease 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 Nothing in the world is very simple right now Trying to focus on our health while surrounded by so much uncertainty can feel completely overwhelming and unattainable Thankfully Health First in partnership with some of our favourite brands has developed a Spring Wellness Guide just for you Here you will find SIMPLE strategies for healthful eating sustainable living and supplement support to help bolster your health and get you ready for the sunnier days ahead INSIDER TIP Make sure you check out our shopping guide on pages 29 31 2 2

SIMPLE SPRING WELLNESS GUIDE Our world is complicated right now Focusing on your health this spring shouldn t be Health First and some of our favourite brands have developed a Spring Wellness Guide just for you Focusing on SIMPLE health and supplement strategies recipes and sustainable living tips our goal is to help you achieve good health with ease 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 Nothing in the world is very simple right now Trying to focus on our health while surrounded by so much uncertainty can feel completely overwhelming and unattainable Thankfully Health First in partnership with some of our favourite brands has developed a Spring Wellness Guide just for you Here you will find SIMPLE strategies for healthful eating sustainable living and supplement support to help bolster your health and get you ready for the sunnier days ahead INSIDER TIP Make sure you check out our shopping guide on pages 29 31 2 2

KEY SUPPLEMENTS 3 4

KEY SUPPLEMENTS 3 4

KEY SUPPLEMENTS With all of the information and options out there choosing the right supplements can be daunting Options below are simple additions that can make a BIG impact on your health this spring CanPrevTM Zinc Bis Glycinate This mighty mineral plays a crucial role in our body s immune and detoxification processes Supportive to skin and sensory health wound healing and immunity this powerhouse takes on a lot of jobs We love CanPrevTM s Zinc Bis Glycinate as it is easy to absorb gentle on the gut and a must have daily support Genuine Health marine clean collagen We 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 affects the integrity of our bones joints and muscles Genuine Health marine 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 Natural Factors Whole Earth Sea Multivitamins Tired of feeling guilty for not getting your 10 cups of fruits and vegetables 5 portions of protein and 25 grams of fibre each day We get it achieving a balanced diet all day every day can seem way too difficult even in the best of times Instead of beating yourself up for a lack of this or a lack of that consider adding a high quality multivitamin as a part of your health insurance policy Natural Factors Whole Earth Sea Multivitamins is a whole food formula that combines bioenergetic vitamins and minerals in a nutrientrich base of plant and sea vegetable matter Easy on the stomach these tablets are a simple addition to ensure you re getting adequate nutrients even when life gets complicated 5 6

KEY SUPPLEMENTS With all of the information and options out there choosing the right supplements can be daunting Options below are simple additions that can make a BIG impact on your health this spring CanPrevTM Zinc Bis Glycinate This mighty mineral plays a crucial role in our body s immune and detoxification processes Supportive to skin and sensory health wound healing and immunity this powerhouse takes on a lot of jobs We love CanPrevTM s Zinc Bis Glycinate as it is easy to absorb gentle on the gut and a must have daily support Genuine Health marine clean collagen We 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 affects the integrity of our bones joints and muscles Genuine Health marine 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 Natural Factors Whole Earth Sea Multivitamins Tired of feeling guilty for not getting your 10 cups of fruits and vegetables 5 portions of protein and 25 grams of fibre each day We get it achieving a balanced diet all day every day can seem way too difficult even in the best of times Instead of beating yourself up for a lack of this or a lack of that consider adding a high quality multivitamin as a part of your health insurance policy Natural Factors Whole Earth Sea Multivitamins is a whole food formula that combines bioenergetic vitamins and minerals in a nutrientrich base of plant and sea vegetable matter Easy on the stomach these tablets are a simple addition to ensure you re getting adequate nutrients even when life gets complicated 5 6

New Roots Herbal Quercetin Quercetin is a naturally occurring flavonoid found in many plants including onions apples and green tea Quercetin has been long used in the spring to help combat allergies This season quercetin is being recognized for its immune health benefits too Consuming quercetin rich foods is a good start however quercetin in a supplement form gives a far greater dose of this critical compound New Roots Herbal Quercetin delivers an amount which more closely reflects the dosage used in current therapeutic research Vega Protein Greens Ensuring you have all the ingredients on hand to make the perfect smoothie each day can be tricky Thankfully Vega offers an all encompassing formula of vegan sourced Protein Greens that is more than just a protein shake High in antioxidants greens protein and key vitamins while being low in sugar this formula is a must have for keeping your smoothie routine fast and simple in the morning Simply shake blend or even bake it into your favourite recipes for easy added nutrition 7 8

New Roots Herbal Quercetin Quercetin is a naturally occurring flavonoid found in many plants including onions apples and green tea Quercetin has been long used in the spring to help combat allergies This season quercetin is being recognized for its immune health benefits too Consuming quercetin rich foods is a good start however quercetin in a supplement form gives a far greater dose of this critical compound New Roots Herbal Quercetin delivers an amount which more closely reflects the dosage used in current therapeutic research Vega Protein Greens Ensuring you have all the ingredients on hand to make the perfect smoothie each day can be tricky Thankfully Vega offers an all encompassing formula of vegan sourced Protein Greens that is more than just a protein shake High in antioxidants greens protein and key vitamins while being low in sugar this formula is a must have for keeping your smoothie routine fast and simple in the morning Simply shake blend or even bake it into your favourite recipes for easy added nutrition 7 8

RECIPES 9 10

RECIPES 9 10

RECIPES The recipes or food swaps below may be familiar to you or you might just find something new Healthy snacks don t have to be complicated sometimes thinking outside the box i e dinner for breakfast or vice versa may help bring ease into your daily meal prep routine P R A I R I E N AT U R A L S B O N E B R OT H Bone broth has been getting a lot of attention in recent years and for good reason An excellent source of protein it is soothing for the gut healing for skin and the immune system and may even help to quell inflammation Have you ever considered bone broth as a quick snack or even breakfast option Powdered versions like Prairie Naturals Grass Fed Bone Broth let you prepare a nourishing elixir in seconds rather than hours Brew up a cup first thing in the morning with hot water as a great digestive support and start to your day Adding a handful of fresh or frozen vegetables to your mug helps to make this a satisfying treat FA R M H O U S E C U LT U R E G U T S H OT S Probiotic supplements are popular but consumers are also recognizing the good bacteria that is naturally occurring in fermented foods like yogurt sauerkraut kombucha and kefir We have seen these items become staples on most grocery store shelves Easy to use and deliciously flavoured Farmhouse Culture Gut Shots offer a daily dose of digestive strength and immunity in a single shot Gut Shot is the only wellness shot powered by fermented organic vegetables and cold brewed and filtered to naturally retain its probiotic benefits Salty and savoury this little pick me up satisfies cravings with a big health boost 11 12

RECIPES The recipes or food swaps below may be familiar to you or you might just find something new Healthy snacks don t have to be complicated sometimes thinking outside the box i e dinner for breakfast or vice versa may help bring ease into your daily meal prep routine P R A I R I E N AT U R A L S B O N E B R OT H Bone broth has been getting a lot of attention in recent years and for good reason An excellent source of protein it is soothing for the gut healing for skin and the immune system and may even help to quell inflammation Have you ever considered bone broth as a quick snack or even breakfast option Powdered versions like Prairie Naturals Grass Fed Bone Broth let you prepare a nourishing elixir in seconds rather than hours Brew up a cup first thing in the morning with hot water as a great digestive support and start to your day Adding a handful of fresh or frozen vegetables to your mug helps to make this a satisfying treat FA R M H O U S E C U LT U R E G U T S H OT S Probiotic supplements are popular but consumers are also recognizing the good bacteria that is naturally occurring in fermented foods like yogurt sauerkraut kombucha and kefir We have seen these items become staples on most grocery store shelves Easy to use and deliciously flavoured Farmhouse Culture Gut Shots offer a daily dose of digestive strength and immunity in a single shot Gut Shot is the only wellness shot powered by fermented organic vegetables and cold brewed and filtered to naturally retain its probiotic benefits Salty and savoury this little pick me up satisfies cravings with a big health boost 11 12

OVERNIG H T OAT S WI T H M AN I TO B A H AR VE S T HEMP H EA R T S I N G R ED I ENTS Wet 1 cup fresh blueberries 1 cups Manitoba Harvest Hemp Milk 3 tbsp maple syrup tsp vanilla extract Dry 2 cups rolled oats cup Manitoba Harvest Hemp Hearts tsp ground cinnamon Garnish 2 small bananas sliced 1 cup blueberries divided cup Manitoba Harvest Hemp Hearts divided cup chopped walnuts optional Hemp 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 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 Overnight oats can be made the night before for a fast easy and nutritious breakfast in the morning It can be stored for up to 3 days a great make ahead meal ME TH OD 1 Add fresh blueberries hemp milk maple syrup and vanilla to blender cup blend until smooth about 20 seconds Pour into large bowl 2 Add rolled oats hemp hearts and cinnamon to large bowl of wet ingredients stir until combined Cover and refrigerate for at least 4 hours or overnight TIP You can pre divide mixture into 4 jars now or after oats have been refrigerated 3 Once mixture has been chilled and divided into 4 jars garnish each serving with cup blueberries cup banana slices 1 tablespoon hemp hearts and 2 tablespoons chopped walnuts if using N ON B LEN D ER OP TI ON Use 2 cups of hemp milk 1 In large bowl stir together hemp milk maple syrup and vanilla Add in rolled oats hemp hearts cinnamon stir until combined Then fold in blueberries 2 Cover and refrigerate for at least 3 hours or overnight TIP You can pre divide mixture into 4 jars now or after oats have been refrigerated 3 Once mixture has been chilled and divided into 4 jars garnish each serving with cup blueberries cup banana slices 1 tablespoon hemp hearts and 2 tablespoons chopped walnuts if using 13 14

OVERNIG H T OAT S WI T H M AN I TO B A H AR VE S T HEMP H EA R T S I N G R ED I ENTS Wet 1 cup fresh blueberries 1 cups Manitoba Harvest Hemp Milk 3 tbsp maple syrup tsp vanilla extract Dry 2 cups rolled oats cup Manitoba Harvest Hemp Hearts tsp ground cinnamon Garnish 2 small bananas sliced 1 cup blueberries divided cup Manitoba Harvest Hemp Hearts divided cup chopped walnuts optional Hemp 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 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 Overnight oats can be made the night before for a fast easy and nutritious breakfast in the morning It can be stored for up to 3 days a great make ahead meal ME TH OD 1 Add fresh blueberries hemp milk maple syrup and vanilla to blender cup blend until smooth about 20 seconds Pour into large bowl 2 Add rolled oats hemp hearts and cinnamon to large bowl of wet ingredients stir until combined Cover and refrigerate for at least 4 hours or overnight TIP You can pre divide mixture into 4 jars now or after oats have been refrigerated 3 Once mixture has been chilled and divided into 4 jars garnish each serving with cup blueberries cup banana slices 1 tablespoon hemp hearts and 2 tablespoons chopped walnuts if using N ON B LEN D ER OP TI ON Use 2 cups of hemp milk 1 In large bowl stir together hemp milk maple syrup and vanilla Add in rolled oats hemp hearts cinnamon stir until combined Then fold in blueberries 2 Cover and refrigerate for at least 3 hours or overnight TIP You can pre divide mixture into 4 jars now or after oats have been refrigerated 3 Once mixture has been chilled and divided into 4 jars garnish each serving with cup blueberries cup banana slices 1 tablespoon hemp hearts and 2 tablespoons chopped walnuts if using 13 14

CH A S O RGA N ICS TUR ME RIC L AT TE I NG R E DI E NT S 1 cup Cha s Organics Coconut Milk 1 cup cashew milk 1 tsp Cha s Organics Turmeric tsp Cha s Organics True Cinnamon tsp Cha s Organics Ground Ginger pinch of freshly ground black pepper Choice of sweetener to taste optional We tend to gravitate toward warming beverages in the winter During times of stress though elixirs can help to bring us balance any time of year We 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 Use a blend of their individual spices to make your own mix Alternatively Cha s Organics now offers several easy to use pre mixed curries and beverage kits to make meal prep a breeze METHOD 1 In a small saucepan combine coconut milk with cashew milk 2 Add spices to milk blend and simmer 10 min stirring frequently 3 Sweeten if desired and blend well 4 Serve with a dash of foamed cashew milk and a sprinkle of true cinnamon OR EVEN SIMPLER use Cha s Organics Turmeric Latte Instant Mix Simply add 1 tablespoon of Turmeric Latte Instant Mix to one cup of freshly boiled water and stir well For a creamier latte add a splash of your preferred milk foamed if desired Sweeten to taste and garnish with a sprinkle of Cha s Organics True Cinnamon 15 16

CH A S O RGA N ICS TUR ME RIC L AT TE I NG R E DI E NT S 1 cup Cha s Organics Coconut Milk 1 cup cashew milk 1 tsp Cha s Organics Turmeric tsp Cha s Organics True Cinnamon tsp Cha s Organics Ground Ginger pinch of freshly ground black pepper Choice of sweetener to taste optional We tend to gravitate toward warming beverages in the winter During times of stress though elixirs can help to bring us balance any time of year We 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 Use a blend of their individual spices to make your own mix Alternatively Cha s Organics now offers several easy to use pre mixed curries and beverage kits to make meal prep a breeze METHOD 1 In a small saucepan combine coconut milk with cashew milk 2 Add spices to milk blend and simmer 10 min stirring frequently 3 Sweeten if desired and blend well 4 Serve with a dash of foamed cashew milk and a sprinkle of true cinnamon OR EVEN SIMPLER use Cha s Organics Turmeric Latte Instant Mix Simply add 1 tablespoon of Turmeric Latte Instant Mix to one cup of freshly boiled water and stir well For a creamier latte add a splash of your preferred milk foamed if desired Sweeten to taste and garnish with a sprinkle of Cha s Organics True Cinnamon 15 16

HEALTH F IR S T CHLO R I TA I N G R ED I ENTS 1 tbsp of Health First Chlorophyll Mint or Unflavoured 2 3 sprigs of mint Juice of half a lime 1 cup of sparkling water Ice 1 oz of vodka optional Chlorophyll gives plants their beautiful green hue Plants also use chlorophyll along with sunlight to get nutrients Chlorophyll can benefit human health as it is great for skin 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 flavour either are a welcomed daily addition Try adding a bit of chlorophyl to your water or smoothies for a boost of green Alternatively try a fun green cocktail at home this spring ME TH OD In a large glass filled with ice add all ingredients and top with sparkling water 17 18

HEALTH F IR S T CHLO R I TA I N G R ED I ENTS 1 tbsp of Health First Chlorophyll Mint or Unflavoured 2 3 sprigs of mint Juice of half a lime 1 cup of sparkling water Ice 1 oz of vodka optional Chlorophyll gives plants their beautiful green hue Plants also use chlorophyll along with sunlight to get nutrients Chlorophyll can benefit human health as it is great for skin 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 flavour either are a welcomed daily addition Try adding a bit of chlorophyl to your water or smoothies for a boost of green Alternatively try a fun green cocktail at home this spring ME TH OD In a large glass filled with ice add all ingredients and top with sparkling water 17 18

LUNDBERG ORGANIC THIN STACKERS RICE CAKES I NG R E DI E NT S Mid Day Sweet and Savoury Peanut or nut butter Dried fruit of your choice Almonds or nuts of your choice Granola or chocolate chips Deconstructed Deli Dijon mustard Avocado Turkey slices Tomato Micro greens or arugula Looking to satisfy a sweet salty or crunchy craving We love Lundberg Organic Thin Stackers Rice Cakes for their versatility sustainable organic ingredients and gluten free goodness A slightly larger version of a cracker but not as bulky as a traditional rice cake these thin cakes are sure to be a new snack time hit Most of the items listed here can be found in your pantry simply start by spreading the ingredients listed first then add your sweet or savoury toppings in the order they appear The Veggie Hummus Sliced cucumber Sliced bell pepper Radish Seasoned salt or wakame The Mediterranean Pesto Tomato Mozzarella Fresh Basil Pine nuts 19 20

LUNDBERG ORGANIC THIN STACKERS RICE CAKES I NG R E DI E NT S Mid Day Sweet and Savoury Peanut or nut butter Dried fruit of your choice Almonds or nuts of your choice Granola or chocolate chips Deconstructed Deli Dijon mustard Avocado Turkey slices Tomato Micro greens or arugula Looking to satisfy a sweet salty or crunchy craving We love Lundberg Organic Thin Stackers Rice Cakes for their versatility sustainable organic ingredients and gluten free goodness A slightly larger version of a cracker but not as bulky as a traditional rice cake these thin cakes are sure to be a new snack time hit Most of the items listed here can be found in your pantry simply start by spreading the ingredients listed first then add your sweet or savoury toppings in the order they appear The Veggie Hummus Sliced cucumber Sliced bell pepper Radish Seasoned salt or wakame The Mediterranean Pesto Tomato Mozzarella Fresh Basil Pine nuts 19 20

SIMPLE AND S U S TA I N A B L E L I F E HACKS 21 22

SIMPLE AND S U S TA I N A B L E L I F E HACKS 21 22

S I M P L E A N D S U S TA I N A B L E L I F E H AC K S You care about your health and the planet Luckily when you work towards one you also help the other While improving your health this spring we offer a few unique ways to have a positive impact on the environment without breaking the bank You may not have considered these simple swaps in the past ORGAN Y C COT TON SWABS COT TON BALLS Did you know that personal care products typically contain wood pulp synthetics and polymers to improve absorption Not the most ideal substances you want to have close to your skin Unlike conventional brands Organ y c uses only 100 organic cotton in its products Organ y c cotton swabs and cotton balls naturally absorb 20 times their weight and are safe and all natural E C O P I O N E E R T O I L E T B O W L C L E A N E R I NG R E DI E NT S cup Eco Pioneer Pure Borax cup Eco Pioneer Pure Washing Soda 5 10 drops of your favourite NOW essential oil Traditional cleaning products 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 affordable 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 METHOD 1 Mix above ingredients together 2 Pour into bowl and scrub vigorously with a toilet brush Note To deodorize your toilet pour in vinegar leave for a few minutes and flush Another alternative is to put 1 000 mg of vitamin C in your toilet bowl and leave to soak overnight The result is a clean and healthy toilet 23 24

S I M P L E A N D S U S TA I N A B L E L I F E H AC K S You care about your health and the planet Luckily when you work towards one you also help the other While improving your health this spring we offer a few unique ways to have a positive impact on the environment without breaking the bank You may not have considered these simple swaps in the past ORGAN Y C COT TON SWABS COT TON BALLS Did you know that personal care products typically contain wood pulp synthetics and polymers to improve absorption Not the most ideal substances you want to have close to your skin Unlike conventional brands Organ y c uses only 100 organic cotton in its products Organ y c cotton swabs and cotton balls naturally absorb 20 times their weight and are safe and all natural E C O P I O N E E R T O I L E T B O W L C L E A N E R I NG R E DI E NT S cup Eco Pioneer Pure Borax cup Eco Pioneer Pure Washing Soda 5 10 drops of your favourite NOW essential oil Traditional cleaning products 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 affordable 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 METHOD 1 Mix above ingredients together 2 Pour into bowl and scrub vigorously with a toilet brush Note To deodorize your toilet pour in vinegar leave for a few minutes and flush Another alternative is to put 1 000 mg of vitamin C in your toilet bowl and leave to soak overnight The result is a clean and healthy toilet 23 24

S TA S H E R M E A L P R E P P I N G A N D S TO R AG E Allocate 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 flyers 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 muffins 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 Storage is key too We love Stasher silicone reusable bags Made from reusable materials that won t degrade over time you can use these bags to store freeze and even reheat your favourite foods Food safe free from BPA BPS lead latex and phthalates and available in a variety of colours you will be proud of your new found meal prep and storage routine H Y D R AT I O N Do you hydrate properly first thing in the morning or do you head straight for that cup of coffee Throughout the day do you tend to reach for sugary beverages and more coffee Inadequate hydration can lead to mental fog dry skin reduced immunity and decreased energy One simple and cost efficient 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 25 26

S TA S H E R M E A L P R E P P I N G A N D S TO R AG E Allocate 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 flyers 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 muffins 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 Storage is key too We love Stasher silicone reusable bags Made from reusable materials that won t degrade over time you can use these bags to store freeze and even reheat your favourite foods Food safe free from BPA BPS lead latex and phthalates and available in a variety of colours you will be proud of your new found meal prep and storage routine H Y D R AT I O N Do you hydrate properly first thing in the morning or do you head straight for that cup of coffee Throughout the day do you tend to reach for sugary beverages and more coffee Inadequate hydration can lead to mental fog dry skin reduced immunity and decreased energy One simple and cost efficient 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 25 26

10 M I N U T E M I N D F U L B R E AT H I N G If 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 M I N U T E WA L K I N N AT U R E 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 effect on our mood energy and even sleep Try getting sun exposure first 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 artificial light in the evening can help you fall asleep easier 5 M I N U T E G R AT I T U D E P R AC T I C E During 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 five 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 27 28

10 M I N U T E M I N D F U L B R E AT H I N G If 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 M I N U T E WA L K I N N AT U R E 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 effect on our mood energy and even sleep Try getting sun exposure first 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 artificial light in the evening can help you fall asleep easier 5 M I N U T E G R AT I T U D E P R AC T I C E During 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 five 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 27 28

29 KEY SUPPLEMENTS RECIPES SHOPPING GUIDE SHOPPING GUIDE CANPREV ZINC B I S G LY C I N AT E page 5 G E N U I N E H E A LT H MARINE CLEAN COLL AGEN page 5 NEW ROOTS HERBAL QUERCETIN page 8 VEGA PROTEIN GREENS page 8 NATURAL FACTORS WHOLE EARTH SEA MULTIVITAMINS page 5 PRAIRIE NATURALS GRASS FED BONE BROTH page 12 FA R M H O U S E C U LT U R E G U T S H O T S page 12 MANITOBA HARVEST HEMP HEARTS page 13 C H A S O R G A N I C S PREMIUM COCONUT MILK AND TURMERIC L AT T E I N S TA N T M I X page 16 H E A LT H F I R S T CHLOROPHYLL page 17 LUNDBERG ORGANIC T H I N S TA C K E R S page 20 30

29 KEY SUPPLEMENTS RECIPES SHOPPING GUIDE SHOPPING GUIDE CANPREV ZINC B I S G LY C I N AT E page 5 G E N U I N E H E A LT H MARINE CLEAN COLL AGEN page 5 NEW ROOTS HERBAL QUERCETIN page 8 VEGA PROTEIN GREENS page 8 NATURAL FACTORS WHOLE EARTH SEA MULTIVITAMINS page 5 PRAIRIE NATURALS GRASS FED BONE BROTH page 12 FA R M H O U S E C U LT U R E G U T S H O T S page 12 MANITOBA HARVEST HEMP HEARTS page 13 C H A S O R G A N I C S PREMIUM COCONUT MILK AND TURMERIC L AT T E I N S TA N T M I X page 16 H E A LT H F I R S T CHLOROPHYLL page 17 LUNDBERG ORGANIC T H I N S TA C K E R S page 20 30

SIMPLE AND SUSTAINABLE LIFE HACKS SHOPPING GUIDE ORGAN Y C COTTON S WA B S A N D C O T T O N BALLS page 24 S TA S H E R S I L I C O N E REUSABLE BAGS page 25 31 E C O P I O N E E R P U R E BORAX AND PURE WA S H I N G S O D A page 24 NOW ESSENTIAL OILS page 24