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healthrst.ca SUMMER WELLNESS GUIDEEMBRACE YOUR BEST SELF THIS SUMMER

EMBRACE YOUR BEST SELF THIS SUMMERAs we dive into the vibrant season ahead, Health First invites you to explore our new Summer Wellness Guide. Created in partnership with our trusted brand partners, this guide is your go-to resource for elevating your well-being during the sunny months. Discover strategies for staying hydrated and nourished, explore natural skin and body care, and prioritize holistic well-being with tips for a healthy lifestyle. Together, let’s make this summer your healthiest and happiest yet!CONTENTSSUPPLEMENT STRATEGIESSUMMER RECIPESSUSTAINABLE LIVINGSUMMER SELF CAREFAMILY WELLNESSDAILY ESSENTIALSSLEEP AND STRESSGUT HEALTH AND DIGESTIONREFRESHING BEVERAGESNUTRITIOUS FOODSLAUNDRY AND CLEANINGMEAL PREP AND STORAGENATURAL SKIN AND BODY CAREDAILY MINDFULNESSKEY SUPPLEMENTSKID-FRIENDLY SUMMER TREATS5671016353631323940

With so much information and a variety of options available, choosing the right supplements can feel overwhelming. Rest assured that there is no one-size-ts-all approach! Supplements complement a healthy lifestyle and play a crucial role alongside balanced nutrition, quality sleep, and regular exercise. Explore our strategies for addressing daily essentials, sleep, stress, and digestion to tailor your supplement regimen for optimal health.SUPPLEMENT STRATEGIES

5DAILY ESSENTIALSCOLLAGENEmbrace the summer vibes with Prairie Naturals® Sport Collagen Coolers! These chic and convenient drink mixes, free of artificial sweeteners, colours, or flavours, hydrate and nourish your skin from within, promoting a radiant complexion and inner balance. Enjoy the delicious taste and rejuvenating benefits as you soak up the summer sun!CALCIUM AND MAGNESIUMSupport your bones so they continue to support you! Health First® Cal Mag Plus K2 Supreme features Aquamin™, a whole food, red algae that is rich in calcium, magnesium and 72 trace minerals. Added vitamins D3 and K2 ensure calcium is delivered into the bones to help reduce the risk of developing osteoporosis. Check out our bone-boosting smoothie recipe on page 13!COMPLETE MULTIVITAMINSProgressive® Multivitamins for Active Men and Active Women are tailored for individuals leading busy lives. They incorporate unique ingredients like saw palmetto, fenugreek, maca, ashwagandha, Siberian ginseng, DIM, and Chastetree. These formulas go beyond regular multivitamins to support your unique needs, whether you are working long hours, exercising regularly, or managing added stress.ENHANCED ELECTROLYTESCool o with Genuine Health enhanced electrolytes+! Each scoop is lled with powerful electrolytes and plant-based antioxidants to help quench your muscles and power you through each workout with optimal performance. It also has a vitamin D3 & zinc boost, naturally sourced from guava leaf, to promote lean muscle building and provide immune protection.

6STRESS AND SLEEPMENTAL STRESS AND RELAXATIONFeeling overwhelmed by stress this summer? Find relief with New Roots Herbal Chill Pills, a synergistic formula proven to promote relaxation. D-Stress, featuring the clinically proven benets of organic lavender oil, eases restlessness, mental stress, exhaustion, and aids in sleep onset. Trust New Roots Herbal to help you navigate through overwhelming times.MAGNESIUMDuring the bustling summer, quality sleep and stress support are essential for overall well-being. ITL Health MAG365, an ionic magnesium citrate powder, promotes relaxation, aiding in rest and stress reduction. Easily absorbed and eective, mix MAG365 with water for a refreshing way to support your sleep routine during the summer.L-THEANINEL-theanine, naturally abundant in green tea, is known to promote temporary relaxation. Health First® L-Theanine Supreme contains Suntheanine® L-theanine, supported by over 70 human clinical studies. It has been found to stimulate alpha brain waves, fostering a relaxed yet alert mental state.SLEEP SUPPORTUnlock restorative sleep with CanPrev. Sleep-Restore Ashwagandha features calming lemon balm and passionower, counteracting cortisol eects, while GABA and L-theanine ease tension for a better bedtime. Sleep-Reset Melatonin helps regulate sleep with melatonin, GABA, L-theanine, passionower, lemon balm, skullcap, and valerian extracts, aiding in faster sleep onset and reducing jet lag eects.

7GUT HEALTH AND DIGESTIONDIGESTIVE BITTERSDigestive health can be a challenge during the summer months when it’s easy to indulge a bit too much, from BBQs to camping, leading to digestive discomfort. Take charge of your digestion with St. Francis Herb Farm Canadian Bitters®. This natural digestive support oers soothing relief from heartburn, bloating, and gas.RESTORE GUT HEALTHHealthology GUT-FX is the ultimate formula to heal inammation and restore your gut neighbourhood. It provides the building blocks that your body needs to repair the lining of the intestinal tract. It contains herbs to reduce inammation and soothe digestion, and probiotics to support a healthy gut ora. DIGESTIVE ENZYMESTaken with the rst bite of food our digestive enzymes can help reduce digestive discomfort and help you get the most nutrition out of your meals. Whether enjoying a meal with friends or a superfood smoothie, Health First® PrimeZyme provides a full spectrum digestive enzyme complex with betaine HCL to aid digestion when you need it most.PROBIOTICSProbiotics have been studied for their ability to promote balanced gut ora and support a healthy digestive system. Health First® ProBio Supreme is a dairy- and soy-free formula with 55 billion probiotics per capsule and 14 evidence-based strains naturally found in the human microbiome. These strains are grown in Canada and work synergistically to improve gastrointestinal health. See page 29 for our ProBio Coconut Yogurt recipe!

Quench your thirst and nourish your body with our selection of refreshing beverages and nutritious food recipes. From revitalizing smoothies and energizing snacks to avourful marinades and vibrant salad dressings, these recipes are crafted to keep you hydrated, satised, and nourished all season long. Elevate your wellness journey with every sip and bite!SUMMER RECIPES

Quench your thirst and nourish your body with our selection of refreshing beverages and nutritious food recipes. From revitalizing smoothies and energizing snacks to avourful marinades and vibrant salad dressings, these recipes are crafted to keep you hydrated, satised, and nourished all season long. Elevate your wellness journey with every sip and bite!SUMMER RECIPES

HEAVENLY HIBISCUS SANGRIA MOCKTAIL

11HEAVENLY HIBISCUS SANGRIA MOCKTAILWe took the popular and avourful NOW® Organic Hibiscus Caring TeaTM and repurposed it with this heavenly mocktail. Star anise, cinnamon, orange juice, acai juice, and a variety of fresh fruits make for a seriously refreshing beverage, and we make it that much sweeter with NOW® BetterStevia® Pomegranate Blueberry.• 3 cups boiling water• 2 bags NOW® Organic Hibiscus Caring TeaTM• 1 cinnamon stick• 1 Star Anise pod• 3 cups pomegranate juice• 1 cup orange juice• 5 drops NOW® BetterStevia® Pomegranate Blueberry• 1/4 cup acai juice• 6 strawberries, chopped• 2 oranges, sliced into 10 rounds• 2 limes, sliced into 10 rounds• 4 cups carbonated water1. In a large saucepan with 3 cups of boiling water, steep NOW® Organic Hibiscus Caring TeaTM bags, cinnamon stick, and Star Anise for 5 minutes.2. Strain the liquid and discard the tea bags, cinnamon stick, and star anise.3. In a large pitcher, combine hibiscus liquid with pomegranate juice, orange juice, NOW® BetterStevia® Pomegranate Blueberry, acai juice, and fruit, and store overnight in the refrigerator.4. Prior to serving, stir in carbonated water and enjoy!INGREDIENTS (8-10 SERVINGS)METHODREFRESHING BEVERAGES

CREAMY CITRUS BONE-BOOSTING SMOOTHIE

13CREAMY CITRUS BONE-BOOSTING SMOOTHIE Boost your bone health with this delicious citrus smoothie. Packed with fruits, seeds, and spinach, it’s rich in nutrients that support strong bones. Featuring Health First® Cal Mag Plus K2 Supreme as a key ingredient, this smoothie is both tasty and nourishing! • 1 frozen banana • 1/2 cup each frozen mango and pineapple • 1 cup spinach • 1 Tbsp each chia seeds and ground axseed • 1 Tbsp sunower or pumpkin seed butter • 1 cup unsweetened plant-based milk • 1 Tbsp Health First® Cal Mag Plus K2 Supreme1. In a high-speed blender, blend the spinach and plant-based milk.2. Add the frozen banana, mango, pineapple, seeds, seed butter, and Health First® Cal Mag Plus K2 Supreme liquid. 3. Blend until smooth. 4. Adjust sweetness if desired by adding maple syrup. 5. Serve and enjoy! INGREDIENTS (1 SERVING)METHODREFRESHING BEVERAGESPro Tip: Freeze Health First® Cal Mag Plus K2 Supreme liquid in an ice cube tray for easy individual servings. Add these frozen cubes to your smoothies for a boost of bone-healthy nutrients!

CHLOROPHYLL LEMONADE

15CHLOROPHYLL LEMONADEQuench your thirst and rejuvenate your body with this refreshing chlorophyll lemonade recipe. Packed with the detoxifying power of Health First® Chlorophyll, this invigorating beverage not only tantalizes your taste buds but also supports detoxication and boosts overall vitality.• 4-6 fresh lemons• 1/4 cup maple syrup or other natural sweetener• 4 cups water• 2 Tbsp of Health First® Chlorophyll (Unavoured or Mint)• Handful of ice• Lemon wedges for garnish• Pinch of salt* (optional)*Salt helps reduce the “earthy” avour of chlorophyll.1. Cut lemons in half and squeeze 1 cup of fresh lemon juice.2. Combine lemon juice, water, chlorophyll, and salt in a pitcher and stir well. 3. Add maple syrup and stir again. 4. Top with ice and lemon wedges, and serve.INGREDIENTS (4-5 SERVINGS)METHODREFRESHING BEVERAGES

ACAISUPERFOOD BOWL

17ACAISUPERFOOD BOWLWhen you need a delicious and lling nutrition boost, this superfood-lled acai bowl from Navitas® Organics hits the spot. It’s the perfect healthy option for breakfast, lunch or snack time, and the topping possibilities are endless!• 1 Tbsp Navitas® Organics Acai Powder• 1/2 cup plant-based milk of choice• 1 frozen banana• 1 cup frozen mixed berriesOPTIONAL TOPPINGS • Fresh fruit• 1 Tbsp nut butter of choice• 1 Tbsp Navitas® Organics Cacao Nibs• 1 Tbsp Navitas® Organics Goji Berries1. Place the rst four ingredients in a blender and blend them on medium, increasing the speed until smooth.2. Pour into a bowl, top with desired toppings, and enjoy!INGREDIENTS (1 SERVING)NUTRITIOUS FOODSMETHOD

SALMON POKEON TORTILLA CRISPS

19SALMON POKEON TORTILLA CRISPSIndulge in the perfect blend of avours with this recipe for salmon poke on tortilla crisps. Savour the freshness of sushi-grade wild salmon tossed in tamari and sesame oil atop crunchy Food For Life® Ezekiel 4:9 Sprouted Grain Tortillas. It’s a delightful fusion of taste and texture, ready to elevate any summer gathering!• 6 Food For Life® Ezekiel 4:9 Sprouted Grain Tortillas• 2 Tbsp preferred oil• 1 pound sushi-grade skinless wild salmon, cut into 1/2” cubes• 3 scallions, thinly sliced• 3 Tbsp tamari• 1 Tbsp toasted sesame oil• 1 Tbsp black or white sesame seeds• 1 red Thai chili, very thinly sliced (optional)1. Preheat oven to 400°F. Cut tortillas into quarters and lightly brush one side of each tortilla triangle with oil. Place on a baking sheet and bake until crisp, 10-12 minutes.2. In a large bowl, toss together salmon, scallions, tamari, sesame oil, and chili (optional).3. Top each tortilla crisp with a spoonful of the salmon mixture and sprinkle with sesame seeds. Serve immediately.INGREDIENTS (24 BITES)NUTRITIOUS FOODSMETHOD

CAULIFLOWER STEAKS WITH ALMOND CHIMICHURRI SAUCE

21CAULIFLOWER STEAKS WITH ALMOND CHIMICHURRI SAUCEElevate any summer meal with cauliower steaks drizzled with almond chimichurri sauce. Savour the robust avours of grilled cauliower infused with basil olive oil and A.Vogel Herbamare®. Then, indulge in the vibrant blend of parsley, cilantro, and almonds in the zesty chimichurri sauce for a delightful fusion of taste and nutrition.• 1 Cauliower, cut into 1 inch steaks• Basil-infused olive oil • A.Vogel Herbamare® Original, to taste• 1 cup Italian parsley, chopped • 1/2 cup cilantro, chopped • 1/3 cup fresh oregano, chopped • 2 cloves of garlic, nely chopped • 1/3 cup raw almonds • 1/2 cup olive oil • 1/4 cup red wine vinegar • 1/4 tsp A.Vogel Herbamare®• Juice of half a lemon • 1 tsp chili akes1. Drizzle olive oil over the cauliower steaks and season with A.Vogel Herbamare®. 2. On a hot grill, cook the cauliower for 5 minutes on each side.1. Add everything to an electric mixer. Mix until well chopped. Pour over the grilled cauliower and enjoy.CAULIFLOWER STEAKS INGREDIENTS (6 SERVINGS)CHIMICHURRI SAUCE INGREDIENTSCAULIFLOWER STEAKS METHODCHIMICHURRI SAUCE METHODNUTRITIOUS FOODS

ASIAN-STYLE MAPLE MARINADE

23ASIAN-STYLE MAPLE MARINADEUpgrade your summer grilling with this Asian-style maple marinade, perfect for any recipe. Crafted with Canadian Heritage Organics Maple Syrup, zesty orange juice, and a hint of tamari, it infuses your protein with irresistible avour. With a touch of ginger and sesame oil, it’s a tantalizing addition to your summer repertoire.• 3 Tbsp Canadian Heritage Organics Maple Syrup• 3 Tbsp orange juice• 3 Tbsp tamari soy sauce• 3 Tbsp vegetable oil• 1 Tbsp grated ginger• 1 Tbsp toasted sesame oil• 1 Tbsp rice vinegar• 1 tsp of chili akes to make it spicy (optional)• Protein of choice (we suggest tofu or tempeh)1. Mix all ingredients in a small bowl. 2. Pour the mixture over your protein in a sealable container.3. Seal and let stand in the fridge for up to 24 hours before cooking.INGREDIENTSNUTRITIOUS FOODSMETHOD

RED BEET CRYSTALS SALAD DRESSING

25NUTRITIOUS FOODSRED BEET CRYSTALS SALAD DRESSINGGet the power of beets working for you! Salus Red Beet Crystals provide all the benets of organic beetroot juice in a convenient crystal form that is easy to add to smoothies, soups, yogurt, and cereals. It has a naturally occurring sweet avour and contains no additives or preservatives.• 1/2 cup olive oil• 1 Tbsp Salus Red Beet Crystals• 2 Tbsp apple cider vinegar• 1 tsp freshly squeezed lemon juice• 1 tsp Dijon mustard• 1/4 tsp sea salt• 1 cup cilantro, chopped• 1/4 clove garlic, chopped (optional)1. Blend all ingredients and pour dressing over your favourite salad or mixed greens. INGREDIENTSMETHOD

FRUITY COCONUT CHIA PUDDING

27FRUITY COCONUTCHIA PUDDING• 1/2 cup water, freshly boiled • 1/2 cup chia seeds• 1 cup Cha’s Organics Premium Coconut Milk • 1 Tbsp maple syrup or sweetener of choice (optional)• 1 cup Cha’s Organics Mango Chunks, strained and rinsed• 1/2 cup raspberries• 2 clementines, peeled and diced• 2 kiwis, peeled and diced• Seeds from 1/2 pomegranate (optional)1. Pour freshly boiled water over chia seeds, stir well, then let stand for 2 minutes until a gel-like texture starts to form.2. In a medium saucepan, warm coconut milk until solids have melted, then add to the soaked chia seeds along with the maple syrup or sweetener if desired and stir well.3. Let stand for 5 more minutes, stirring occasionally, until the chia seeds have soaked up most of the liquid and the mixture is thick. Use the back of a spoon or fork to break up any remaining clumps.4. While the chia pudding is setting, place half of the mango into a blender and purée until smooth. 5. Spoon the mango purée into 4 dessert bowls or parfait glasses, followed by chia seed pudding and raspberries.6. Garnish with remaining mango chunks, fruit, and other toppings of your choice.INGREDIENTS (4 SERVINGS)NUTRITIOUS FOODSMETHOD

PROBIO COCONUT YOGURT

29PROBIO COCONUT YOGURTDiscover a creamy delight with this coconut yogurt recipe, enriched with Health First® ProBio Supreme. Probiotics are essential for gut health, supporting digestion and bolstering immunity. Elevate your well-being while enjoying summer with this gut-nourishing treat!• 2 capsules Health First® ProBio Supreme• 1 L full-fat coconut milk1. Empty the capsules of Health First® ProBio Supreme into 2 clean glass jars.2. Pour coconut milk into each jar, lling each jar equally.3. Place the lids securely on your jars and shake them up!4. Remove the lids, place your jars in your Instant Pot and select the Yogurt button.5. When the program completes, carefully remove your jars and let them cool, then refrigerate.6. Coconut yogurt can be served plain or topped with fruit, chia seeds, or granola. Enjoy!Recipe courtesy of @healmeinthekitchenINGREDIENTS (2 SERVINGS)METHODNUTRITIOUS FOODS

Embrace summer self-care with our carefully selected range of natural health and beauty products. From soothing bentonite clay to hydrating aloe vera, each item is crafted to pamper your skin and uplift your well-being in the sun-kissed months ahead. Immerse yourself in a season of radiant self-care with our curated collection.SUMMER SELF-CARE

31NATURAL SKIN AND BODY CAREBENTONITE CLAYDuring summer, skin tends to produce more oil due to heat and humidity, leading to clogged pores and acne. Bentonite clay, like Redmond Clay®, absorbs excess oil, helping to keep skin clear and balanced. Additionally, it soothes irritations caused by sun exposure or poison ivy, making it a versatile skincare option for the summer months.ALOE VERAFrom haircare to skincare, aloe vera is known for its deep, nourishing properties. Lily of the Desert 99% Aloe Vera Gelly is uniquely formulated to instantly cool the skin while hydrating up to three epidermal layers. Perfect for hot summer days to soothe, calm and hydrate!SAY GOODBYE TO SCARSEnhance your summer self-care routine with the award-winning Derma-E Scar Gel. This light, hydrating, and soothing jelly quickly absorbs into the skin to help fade the appearance of scars, improve uneven texture, and reduce discoloration. It is clinically proven and made with natural ingredients like onion bulb extract, allantoin, and panthenol.EVERYDAY MOISTUREAlaa® EveryDay Coconut® hair and body care oers you a daily dose of tropical goodness! It uses indigenous, locally sourced West African ingredients like coconut oil and coconut water to nourish and hydrate. Alaa® products are vegan, gluten-free, biodegradable, Leaping Bunny certied, and free of parabens, phthalates, and synthetic fragrances.HEALTHY SUMMER LEGSExperience the vibrant energy of summer with Flora CircuVein. Like hats protecting against UV rays, CircuVein’s potent antioxidants safeguard your legs’ veins. With three decades of research backing it, micronized bioavonoids strengthen veins, alleviating discomfort from swelling and bulging. Discover the freedom of healthier, happier legs!

32Embrace daily mindfulness as a cornerstone of your summer wellness routine. Research suggests that cultivating micro habits yields greater benets than lofty goals for a healthier lifestyle. Incorporating small mindful routines into your daily life can foster long-term physical and mental well-being, paving the way for a healthier and more balanced summer season!DAILY MINDFULNESSPOSITIVE SELF-TALKHarness positive self-talk for resilience and well-being. With 86,400 seconds daily, consider how many are spent on repetitive thoughts. Research shows that a positive internal dialogue can have a profound impact. Start or end your day by noting 3-5 things you’re grateful for to cultivate joy and reection.UNPLUG TO RECHARGETaking tech breaks is crucial for mental rejuvenation in a world inundated with stimuli. Prioritizing moments of disconnection allows for essential mental recharge and revitalization. Consider adopting a “tech-free hour” to your day to enhance the benets of unplugging for a healthier lifestyle.

33STAY HYDRATEDPrioritize hydration over coee and limit sugary drinks. Inadequate water leads to mental fog, dry skin, weakened immunity, and low energy. Calculate your daily intake by halving your weight in ounces. Keep a large water container handy for regular sipping. For inspiration, see our refreshing summer beverage section on page 10!CHEW THOROUGHLYChewing is fundamental to digestion. Amylase, from our salivary glands, starts breaking down starches and sugars in the mouth. To promote eective digestion, aim to mindfully chew each spoonful 30 to 40 times, reaching a point where food liquees, triggering you to swallow automatically.WALKING IN NATUREA 30-minute nature walk has numerous benets. Outdoor time induces calmness, while morning walks enhance mood, energy, and sleep quality. Sun exposure provides vitamin D, aiding your circadian rhythm. Prioritize morning light for energy and reduce articial light in the evening for better sleep. MINDFUL BREATHINGMany of us don’t breathe properly, especially during stress, leading to faster, shallower breaths that keep the body in unrest. Dedicate 10 minutes a day to deep belly breaths. Inhale for 4 counts, hold for 4, and exhale for 4. Mindful breaths aid in lowering blood pressure, reducing stress, and boosting energy.GET YOUR SLEEPOptimize your sleep environment for deep rest and REM stages, which are vital for physical restoration and cognitive function. Prioritize these sleep phases for mood regulation and stress reduction. Establish a consistent bedtime routine, limit screen time before bed, and aim for 7-9 hours of rejuvenating sleep. For more sleep support, see page 6!DAILY MINDFULNESS

Summer invites us to embrace sustainable living practices for a cleaner, greener world. As we refresh our homes and spaces, let’s prioritize eco-friendly alternatives to conventional cleaners. Discover simple swaps that are eective and gentle on both your health and the environment, ensuring a brighter, healthier future.SUSTAINABLE LIVING

35LAUNDRY STRIPSGood Juju Laundry Detergent Strips are formulated with plant enzymes for extra cleaning power. Each innovative laundry strip is a super-concentrated, easy-to-use way to clean your laundry eectively and sustainably. Each 36-strip envelope prevents one 1-litre plastic jug from entering the landll, resulting in a 94% reduction in transport-related greenhouse gas emissions compared to liquid alternatives.FOAMING DISH SPRAYNature Clean® Foaming Dish Spray ghts grease and delivers sparkling clean dishes. Once the spray bottle is empty, rell it using Nature Clean® Foaming Dish Spray Rell Strips. They are pre-measured, easy to use, and easy to store. This is your perfect duo for cleaner dishes and a greener planet!ECO-FRIENDLY TOOTHBRUSHClean teeth are key to a happy summer! The RADIUS® Big Kidz Toothbrush with Replacement Head is not only designed for kids 6+, with reversible handles for left and right-handed brushing, but it also saves 86% of waste compared to conventional toothbrushes. You will never need to throw the handle away, promoting sustainable living eortlessly forever.LAUNDRY AND CLEANINGDIY TOILET BOWL CLEANERTraditional cleaning products contain many synthetic ingredients, fragrances and dyes that can end up in soil, waterways, and our bodies. Toilet bowl cleaners are one of the worst culprits! Try this DIY recipe to keep your home and our waters clean.• 1/2 cup pure borax powder• 1/2 cup pure washing soda• 5-10 drops of your favourite essential oil1. Mix the above ingredients.2. Pour into toilet bowl and scrub vigorously with a toilet brush.INGREDIENTSMETHOD

Dedicate one night a week to meal planning and prep—your future self will thank you! Start with a template, browse yers and cookbooks for ideas, and map out your weekly menu. By following a few key strategies, you’ll reduce the amount of time required in the kitchen, which will allow you to spend more time savouring summer!MEAL PREP AND STORAGE

37• Clean and prep your produce when you bring it home from the store. This makes adding to salads, stir-fries, and soups quick and easy. Having all family members, including kids, involved in preparation can encourage them to try new ingredients and be more invested in mealtime! • Cook a larger batch of protein all at once and divide for meals and snacks. • Cook a batch of grains or complex carbohydrates as an easy base for meals. Examples include quinoa, rice, sweet potatoes, and squash. • Have a favourite dressing recipe? Make a large batch weekly to easily dress salads and bowls and consult with family members about their favourites!• Freshly made protein bites, muns, cookies, and pancakes can be frozen and quickly reheated (if desired) for a fast breakfast or snack.• Create your favourite restaurant meals at home! Give each family member a “role” at the restaurant. Have a team, or one individual, be the chef, and another be the hostess while others are patrons. Outts and accessories can make this fun for the whole family without leaving the house! • Start a recipe or food swap. Plan with family members inside or outside your home to cook and share larger batches of food to create variety in your fridge and reduce kitchen time and costs for everyone! MEAL PREP AND STORAGEHELPFUL TIPS• Storage is key too! We love Stasher Silicone Reusable Bags. Made from reusable materials that won’t degrade over time, these bags can 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 routine.

Nurturing family wellness sets the foundation for a vibrant household, especially during the summer months. With Health First® Family First products, prioritize your loved ones’ health with essential supplements tailored for every member. Plus, we’re sharing a fun, kid-friendly summer recipe, ensuring a nourishing transition into the school year ahead.FAMILY WELLNESS

39HEALTH FIRST® FAMILY FIRST MULTIWe believe that every member of the family deserves the best quality multi. Family First Multi features highly absorbable forms of vitamins and minerals, including active B vitamins, buered vitamin C and plant-sourced calcium and magnesium from Aquamin™. HEALTH FIRST® FAMILY FIRST VITAMIN CVitamin C is an essential vitamin that the body cannot make on its own. It is vital for immune health, collagen production and skin health. Family First Vitamin C contains 400 mg of vitamin C, including 200 mg of sodium ascorbate, a buered form of vitamin C that is gentler on teeth and tummies!HEALTH FIRST® FAMILY FIRST OMEGA PLUS DOmega-3s are rich in EPA and DHA, which have been shown to help prevent heart disease, reduce high blood triglycerides and blood pressure, and enhance cognitive health and mood. Family First Omega Plus D is sourced from sustainably harvested small, non-farmed sh species and supports immune health with added vitamin D. HEALTH FIRST® FAMILY FIRST VITAMIN DThe sunshine vitamin helps build strong bones and teeth and supports immunity for the whole family. It ensures calcium is absorbed where it’s needed—in the bones. Each Family First Vitamin D tablet contains 400 IU of vitamin D3 plus real fruit and vegetable extracts!HEALTH FIRST® FAMILY FIRST PROBIO PLUS DA growing body of research connects probiotics with good gut health and good gut health with good immunity. Family First ProBio Plus D oers a mix of Lactobacillus and Bidobacteria strains that support the entire intestinal tract. They are stable and attach very well in the gut. Vitamin D is added as an immune and bone-building benet!HEALTH FIRST® FAMILY FIRST ZINC PLUS COPPERZinc supports immunity and wound healing in children. It can also combat skin conditions through adolescence and keep hair and nails strong and beautiful! Taking zinc without copper may cause a copper deciency, so Family First Zinc Plus Copper is a winning combination of the two! It features zinc citrate in a balanced ratio with copper. KEY SUPPLEMENTS

RED BEET CRYSTALS KIDS ICE POPS

41KID-FRIENDLY SUMMER TREATS RED BEET CRYSTALS KIDS ICE POPSInfused with the goodness of Salus Red Beet Crystals, these popsicles oer a nutritious twist on traditional frozen treats for little ones. Packed with the natural sweetness and health benets of beets, they’re a refreshing and fun way for kids to cool down on hot summer days.• 1-2 Tbsp Salus Red Beet Crystals• 1 1/2 cups chopped strawberries• 1 1/2 cups chopped peaches (about 3 large peaches)• 2/3 cup vanilla yogurt• 1/4 cup water1. Blend in a high-speed blender until smooth and freeze into a popsicle mould for a minimum of 6 hours.INGREDIENTS (6-8 SERVINGS)METHOD

42ONE BIG FAMILY. ONE BIG COMMUNITY.

43PUTTING YOUR HEALTH FIRST SINCE 1999Health First Network is a collective of independent natural health food retailers across Canada. Health First is dedicated to helping communities achieve optimal health and wellness since 1999. Building on our longstanding leadership, collaboration, and collective strength, our Member stores oer not only the nest natural health foods and supplements, but the latest education and trusted advice.The Health First supplements line is available exclusively through the more than 140 Member stores across Canada. Purchasing a Health First product directly supports independent natural health retailers nationwide.We are proud to partner with the leading Canadian natural health supplement and food brands featured in this guide. Discover them, along with the Health First product line, at your local Health First Network Member store.Find out more at healthrstnetwork.ca

SUMMER WELLNESS GUIDEhealthrst.ca