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Your Healthy Holiday Magazine 2022

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PRESENTED BY HEALTH FIRST NETWORK®RECIPE FEATUREAlmond Baked BriPAGE 12 PRODUCT SPOTLIGHTNatura Beaut Gif Idea t Surpris and Deligh! PAGE 26 HEALTH AND WELL-BEINGSupporting Good Moods and Gratitud!PAGE 36

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INTRODUCING HEALTH FIRST’S NEW MUSHROOM QUARTET Exclusive to Health First Member stores.A collection of high potency extracts from mushrooms grown in their natural habitat.100% PURE AND CERTIFIED ORGANIC FRUITING BODY MUSHROOM EXTRACTSFeaturing mushrooms grown organically and sustainably in their natural habitats. We use only the “fruiting body”, the part of the mushroom that grows above ground. Its medicinal components are released via liquid extraction to vastly improve bioavailability and yield optimal levels of beta-D-glucans, that critical compound found in numerous studies to have modulatory eects on the human immune system. Ask our in-store team for more information. Don’t know your local Health First Member store? Visit health to nd it!WHICH ONE IS FOR YOU?REISHIFor energy, stress and immune support.TURKEY TAIL For immune support and more!CORDYCEPS For immune support and more!LION’S MANE For cognitive and immune support.Content | 35. Health First's New Mushroom Quartet34. Seasonal Secrets to Supporting Slee12. Healthy Holiday Recipe6. Welcoming the Holidays with Health and Wellnes! 8. How Does Stress Impact Your Adrenal Gland? 10. Healthy Holiday Treats to Keep the Season Merr24. Experience The Total Body Benefits of Collage26. Natural Beauty Gift Ideas to Surprise and Deligh!28. Managing Digestive Issues This Holiday Seaso30. Celebrate The Holidays in Your Best Healt 32. Supplements for a Healthy Holiday Season33. Keeping the Whole Family Healthy for the Holidays36. Supporting Good Moods and Gratitud! RECIPES | ARTICLES | HEALTHY TIPS | WELL-BEING 12 Day o Givin Contes!In preparation for the holiday season, we’re giving away 24 amazing prizes from our cherished brand partners, all geared towards helping you to manage stress, support mental health, and optimize immunity during this busy time of year!From December 1st to 12th, we’re giving away two prizes each day. Visit health and enter for your chance to win!*No purchase necessary. Visit health for complete contest rules and regulations.@healthrstnetwork22. Tidings of Flaxseed Oil and Good HealtA Ne Er: Personalized WellnessOptimal health and wellness begin with DNA - and more Canadians than ever are wanting to understand the connection between them.In response, Health First Network has collaborated with a world-class genomics rm and our top Canadian brand partners to introduce a breakthrough approach to health and wellness in Canada: the MyHealthyLife Wellness Platform.MyHealthyLife oers Health First customers a personalized dashboard that gives them their own instruments and controls for a healthier life, unique to their DNA. See pages 38-39 for more info!

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HEALTHFIRSTNETWORK.CATHE STORY OF HEALTH FIRST NETWORKWHY HEALTH FIRST? We are about people and relationships, not consumers and big boxes. And we’re Canadian.@healthfirstnetworkFor more information, visitWe want to know you and support you through your personal health journey. We share your values of putting health, family and friends rst, supporting the community, and protecting the environment. Every Health First store oers a trusted, community place for education, personalized advice and safe and eective natural health products from the top brands in Canada, including our own exclusive line of Health First products.Our story is a love story: a love for people, for community, for the environment, and for natural health and wellness. We’re a network of Canadian independent health and wellness retailers who were pioneers of the natural health movement. We’ve been here from the beginning, helping the people in our communities live healthier lives.

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INTRODUCING HEALTH FIRST’S NEW MUSHROOM QUARTET Exclusive to Health First Member stores.A collection of high potency extracts from mushrooms grown in their natural habitat.100% PURE AND CERTIFIED ORGANIC FRUITING BODY MUSHROOM EXTRACTSFeaturing mushrooms grown organically and sustainably in their natural habitats. We use only the “fruiting body”, the part of the mushroom that grows above ground. Its medicinal components are released via liquid extraction to vastly improve bioavailability and yield optimal levels of beta-D-glucans, that critical compound found in numerous studies to have modulatory eects on the human immune system. Ask our in-store team for more information. Don’t know your local Health First Member store? Visit health to nd it!WHICH ONE IS FOR YOU?REISHIFor energy, stress and immune support.TURKEY TAIL For immune support and more!CORDYCEPS For immune support and more!LION’S MANE For cognitive and immune support.

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6 | healthfirst.caWelcoming the Holidays with Health and Wellnes! The holiday season is here! This season sparks joy and allows us to connect with our friends and family to participate in traditional family activities. However, life is often a blur during the holidays. The holidays can be stressful and busy for many, from shopping for the perfect gifts to preparing the most delicious feasts. So much so that the true meaning of the holidays – gratefulness and connection - is often lost, and worst of all, our health and wellness are often put on the back burner. So, where to begin? Here are a few lifestyle habits you can implement to give yourself the gift of resilience, gratitude, and health during the holiday season: UNLOCK NEXT LEVEL NUTRITIONPROGRESSIVENUTRITIONAL.COMHEALTHY HOLIDAYSSupplements formulated for the whole family1. Maintain time for yourself. It’s easy to forget about your needs and health goals, so keep half an hour to yourself and do things that spark joy. This could be as simple as enjoying your cup of coee in solitude or a quick 30-minute workout. 2. Engage in deep breathing, especially when you are stressed. Take a moment to focus on breathing, slow your body and mind and just breath. This helps to engage the parasympathetic nerve, which decreases the stress response within our body.13. Practice gratitude. Begin each morning with three things you are grateful for. This will guide your perspective throughout the day and remind you of the holiday spirit.4. Think less and give the gift of health and wellness with Progressive® products.Giv th Gif o Healt wit Progressive®! During the holiday season, we all like to enjoy and indulge in some sweets and treats. The occasional indulgence in moderation is okay but lling up on treats makes it challenging to ensure that our family gets in the essential daily nutrients so their whole body is supported from within.Here are our top supplements to ensure that your whole family gets important nutrients through the holidays and every day after.1. Progressive® VegeGreens®:2 We all know the importance

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UNLOCK NEXT LEVEL NUTRITIONPROGRESSIVENUTRITIONAL.COMHEALTHY HOLIDAYSSupplements formulated for the whole familyof eating plenty of fruits and vegetables daily, yet it often doesn’t happen for various reasons. Greens supplements are a concentrated source of nutrients in powdered form that you can add to water, juice, smoothies and even soups. VegeGreens® by Progressive® is a comprehensive superfood supplement that combines many ingredients, including land, sea and cruciferous vegetables, plant oils and herbs. With delicious avour options like Pineapple Coconut, Blueberry Medley and Cucumber Mint, there’s an option for everyone! They are a tasty way for you and your family to get additional antioxidant support and boost your daily intake of vegetables. 2. Progressive® OmegEssential®:4 Although it makes sense to get our nutrition from food, it can sometimes be a struggle. Busy lifestyles can interfere with our health plans, and then there’s the reality that our bodies don’t always process foods eciently. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are prime examples of nutrients that are impacted by both lifestyle and conversion challenges – and deciencies can have consequences on our health through the years.5 Omega fatty acids are benecial for supporting brain health, mood balance, heart health and healthy metabolism.4Progressive® OmegEssential® is available for each family member, from kids to adults, with delicious avours like Natural Orange, Pineapple Coconut and even Bubblegum! The support of an omega-3 supplement like Progressive® OmegEssential® can help to ensure you meet your omega-3 daily requirements and for the maintenance of good health. Make the most of the holidays with Progressive®! REFERENCES:1. Harvard Health Medical School. Relaxation techniques: Breath control helps quell errant stress response, July 2020. Accessed June 6, 2022 at: Health Canada. Vegegreens. NPN 80034973. Accessed June 6, 2022 at: Khoo HE, Azlan A, Tang ST, Lim SM. Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benets. Food Nutr Res. 2017;61(1):1361779. Published 2017 Aug 13. doi:10.1080/16546628.2017.13617794. Health Canada. Omegessential. NPN 80033216. Accessed June 6, 2022 at: Swanson D, Block R, Mousa SA. Omega-3 fatty acids EPA and DHA: health benets throughout life. Adv Nutr. 2012;3(1):1-7. doi:10.3945/an.111.000893 A Review. Food and Nutrition Sciences, 3(10): 1354-1374.

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In life, a little stress is inevitable and expected, especially during the busy holiday season. But when stress becomes chronic, it can take a toll on our bodies and, particularly, our adrenal glands. The adrenal glands are responsible for producing hormones that play a vital role in metabolism, immune function, blood pressure, stress response and more. But under chronic stress, they can become exhausted and impact their ability to function properly.Making simple adjustments to your diet and lifestyle to keep your adrenal glands in excellent health will help you better manage stress and feel more in control. Wha ar th adrena gland?The adrenal glands are two small triangular-shaped glands that sit on top of each of your kidneys. As a part of the endocrine system, these glands are responsible for releasing many hormones, including: • Cortisol – Our primary stress hormone• Adrenaline – The hormone responsible for the “ght or ight” response• DHEA – Necessary for producing other hormones, like estrogen and testosterone8 | healthfirst.caHow Does Stress Impact Your Adrenal Glands?Adrenal-ProA formula featuring adaptogenic herbs and nutrients to increase energy while reducing stress and fatigue.Adrenal ChillA nourishing combination of KSM-66® ashwagandha and l-theanine to reduce cortisol, stress and anxiety.Caring for others starts with caring for yourself.Stres and you adrenalsLet’s say you’re in a stressful situation. Your adrenals get the signal to produce adrenaline, cortisol and DHEA to activate the “ght or ight” response and increase blood sugar to provide additional energy.Chronic stress puts a high demand on the adrenals and taxes them to exhaustion. They run out of energy and resources to meet the body’s needs, and the body experiences uctuating blood sugar levels and is unable to produce stress hormones. This results in symptoms like: • Constant fatigue• Brain fog• Fluctuating mood• Body aches• Unexplained weight loss

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Supportin ou adrena glandsThere are many ways to promote the proper function of our adrenals, from practicing self-care habits to eating a nutritious diet. What are some relaxation techniques to follow?Practicing self-care can do wonders for your mental health and, by extension, your adrenal health. Here are some ways to unwind:• Mindfulness – Traditionally practiced during meditation, it can be done during any activity. It’s all about noticing thoughts without judgment. • Nature – Take a walk or hike in nature. Walking through forests has been linked to lower cortisol levels, decreased blood pressure and better immune function! • Sleep – Our bodies need good How Does Stress Impact Your Adrenal Glands?Adrenal-ProA formula featuring adaptogenic herbs and nutrients to increase energy while reducing stress and fatigue.Adrenal ChillA nourishing combination of KSM-66® ashwagandha and l-theanine to reduce cortisol, stress and anxiety.Caring for others starts with caring for yourself.quality rest, at least 8 hours per day.• Laugh – Laughter increases endorphins and decreases heart rate and blood pressure, leaving you calm and relaxed.What should you eat?A well-balanced diet can support overall health and relieve the load on your adrenal glands. Some foods to add to your diet include:• Protein from lean meats, sh, and legumes, helps balance your energy levels without spiking blood sugar. • Leafy greens like kale, collard greens, and spinach are high in magnesium to help you relax and manage stress. • Whole grains like oats can help regulate blood sugar.• Healthy fats from avocados, salmon, and mackerel help reduce inammation, which aids in stress management. In addition to a nutritious diet, look for supplements that target adrenal gland health. If your energy levels are feeling depleted from stress, try CanPrev™ Adrenal-Pro™. This formula is a blend of adaptogenic herbs and nutrients that help support mental and physical performance after periods of exertion. If you want to increase your resistance to stress and anxiety and get better sleep, try CanPrev™ Adrenal Chill, a nourishing combination of ashwagandha and L-theanine. Taking care of your adrenal health is critical for supporting the body in times of stress. Your adrenals will appreciate a healthy and well-balanced diet, helping you feel relaxed and recharged throughout the holiday season!

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10 | healthfirst.caThe Ginger People® Gin-Gins® Supercharged with more fresh ginger than any other brand, Gin-Gins® Ginger Candies are the ultimate functional treat and a great idea for stocking stuers! Delightfully spiced, stimulating, and absolutely delicious!Flora Apple Cider Vinegar Wellness DrinksHealthy Holiday Treats to Keep the Season Merr For those who appreciate the perfect bite, these delicious, nutritious, and eco-friendly holiday goodies make perfect gifts to celebrate the season. Protect digestion by keeping Flora’s Apple Cider Vinegar Wellness Drinks nearby! Enjoy one before a meal or add some zing to your recipes and drink mixes. Brewed in small batches, freshly ground organic herbs are water-extracted overnight, then blended with the crisp tang of organic apple cider vinegar and infused with botanicals like turmeric, ginger, and elderberry.Fresh food lovers can’t get enough! Breathable and protective, Abeego® Food Wraps keep food fresh for what feels like forever. Reusable and plastic-free - shine bright with a thoughtful gift this holiday season.Abeego® Reusable Beeswax Food Wrap

Page 11 | 11 | 11Wedderspoon™ Raw Monooral Manuka HoneyManuka Honey in a handy, no drip squeeze bottle. Perfect for smoothie bowls, hot beverages, and holiday baking. Wedderspoon™ sources the most genuine, ethical, purest Manuka available because you and your loved ones deserve the best! Kettle® Brand Potato ChipsMade from natural ingredients and craft cooking methods, these addictively crunchy chips are backed by a company that cares about quality and sustainability. The perfect chip to serve to your guests over the holidays!Stash Holiday TeasCreated especially for the holidays, these festive blends enliven the spirit of the season and warm you up from head to toe. Grab them while you can for your holiday entertaining. Makes a delightful stocking stuer!Giddy-Yo Dark Chocolate A holiday indulgence that is actually good for you! Giddy-Yo handcrafts single-origin, organic, delicious and nutritious dark chocolate that kids and adults LOVE. Imagine the look of delight as loved ones discover Giddy-Yo Dark Chocolate in their stockings… priceless! | 11Endangered Species® Chocolate BarsIgnite the holiday spirit by giving a gift that gives back. Endangered Species™ Chocolate Bars are ethically traded with a focus on supporting conservation eorts – you won’t be on Santa’s naughty list this year!Is your gift list as long as your arm? Keep it simple by giving Camino® Simply Dark Hot Chocolate. It’s organic, fairtrade certied, gluten-free and vegan, making this the perfect choice for everyone on your list!Camino® Simply Dark Hot Chocolate

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12 | healthfirst.caALMOND BAKED BRIE with NUTS TO YOUINGREDIENTS:8 oz round of brie cheese2 Tbsp Nuts to You Almond Butter2 Tbsp honey1 Tbsp roasted hazelnuts or almonds, choppedPinch aky sea saltDIRECTIONS:Preheat oven to 350°F.Place brie on a parchment paper-lined baking sheet or shallow baking dish.Bake for 14 to 18 minutes or until the cheese feels gooey to the touch underneath the rind.Carefully transfer cheese to a serving dish. Spoon on Nuts To You Almond Butter, drizzle with honey, and add roasted nuts and a pinch of salt.Serve hot with crackers and sliced apple, if desired.Nut t YoALMOND BAKED BRIE

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Fody™ COZY VEGETABLE STEW | 13COZY VEGETABLE STEW with FODY™INGREDIENTS:2 cups brown rice, dry2 Tbsp cornstarch1/4 cup olive oil2 cups carrots, diced2 cups celery, diced2 cups parsnips, diced2 tsp dried thyme 2 tsp dried rosemary3 cups sweet potatoes, peeled and chopped3 cups red potatoes, peeled and chopped5 cups curly kale, stems removed + torn into small pieces 4 cups vegetable broth1 jar Fody™ Vegan Bolognese1 package tofu, drained and cut into cubesSalt and pepper to tasteDIRECTIONS:Cook rice according to package directions. In a small bowl, whisk cornstarch with 2 Tbsp water to make a slurry - set aside.Heat olive oil in a large (5 qt.) pot or Dutch oven over medium-high. Add diced carrots, celery, parsnips, thyme, and rosemary to the pot. Stir and cook for 5 mins.Add sweet potatoes, red potatoes, Fody™ Vegan Bolognese, vegetable broth, and kale. Stir ingredients together well, seasoning with salt and pepper.Stir in cornstarch slurry and bring liquid to a boil.Once boiling, reduce heat to medium-low and allow to simmer uncovered for 25 minutes.At the 25-minute mark, stir in cubed tofu, continue to cook for 10-15 minutes.Serve stew over brown rice and enjoy hot!Recipe courtesy of Carrie Walder

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HOLIDAY STUFFED SQUASH with CHA’S ORGANICSINGREDIENTS:1 large butternut squash, cut in half lengthwise5 Tbsp deodorized coconut oil, melted2 Tbsp maple syrup 1/4 tsp each, sea salt and ground black peppercorns3 cups water1 can Cha’s Organics Young Jackfruit, drained and rinsed2 whole cloves 1 cinnamon quill 2 cardamom pods 1 onion, diced3 garlic cloves, minced1 bell pepper, nely chopped1/2 tsp salt 1/4 tsp black peppercorns, freshly ground1/4 tsp ground nutmeg Microgreens, chopped walnuts and pomegranate seeds for garnishDIRECTIONS: Preheat oven to 350° F.Combine 3 Tbsp deodorized coconut oil, maple syrup, salt and pepper, then brush the halved squash.Place squash face down on a dish then bake 50 minutes.Meanwhile, bring water to a boil in a medium saucepan, add rinsed Cha’s Organics Young Jackfruit, simmer for 20 minutes. Strain then pulse in a food processor until shredded.In a skillet, heat and sauté coconut oil, cloves, cinnamon and cardamon for 1 minute. Add onion, garlic and bell peppers, sauté 5 minutes.Add the shredded Cha’s Organics Young Jackfruit, salt and ground spices, then cook 10 minutes over low heat, stirring frequently.Remove squash from the oven and ll both halves with jackfruit lling.Tie both halves together with cooking string, then garnish with microgreens, chopped walnuts and pomegranate seeds.14 | healthfirst.caCha' OrganicHOLIDAY STUFFED SQUASH

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GLUTEN-FREE GINGERBREAD WITH VANILLA PEAR BUTTER with WHOLESOME™ SWEETENERSINGREDIENTS - GINGERBREAD:4 oz fresh ginger, peeled and grated1/2 cup Wholesome™ Sweeteners Organic Molasses1/2 cup organic honey3 large eggs1/2 cup vegetable oil2 tsp vanilla extract2 1/2 cups ne, blanched almond meal1/2 tsp salt1 tsp baking soda1 tsp ground cinnamon1/2 tsp ground cloves1/2 tsp freshly grated nutmeg1/8 tsp freshly ground black pepperINGREDIENTS - VANILLA PEAR BUTTER:3 medium pears, peeled, cored and choppedJuice of 1/2 lemon2-3 Tbsp organic honey 1 Tbsp vanilla extractDIRECTIONS - GINGERBREAD:Preheat oven to 350°F. Brush an 8.5-inch by 4.5-inch loaf pan with oil. Line with a piece of greased parchment paper.Combine the ginger, Wholesome™ Sweeteners Organic Molasses, organic honey, eggs, oil, and vanilla in a mixing bowl and whisk to combine.Put the almond meal in a blender with salt, baking soda, cinnamon, cloves, nutmeg, and pepper and pulse a few times to combine. Add the wet ingredients, blend until smooth, and pour into the prepared pan. Bake for 1 hour. After 35-40 minutes, place foil over the bread to keep it from browning. Let cool in the pan for 45-60 minutes. Cut into thick slices.DIRECTIONS - VANILLA PEAR BUTTER:Place the pears in a covered microwave-safe bowl and cook until very tender. Let cool slightly.Remove pears and discard liquid. Place in a blender with vanilla, lemon juice, honey and purée. Spread on cooled gingerbread and enjoy!Wholesome™ SweetenerGLUTEN-FREE GINGERBREAD WITH VANILLA PEAR BUTTER | 15

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16 | healthfirst.caSALTED CHOCOLATE AVOCADO TRUFFLES with LILY’S®INGREDIENTS - TRUFFLES:6.5 oz Lily's® 70% Sea Salt Dark Chocolate1 1/2 Tbsp coconut oil1 large ripe avocado2 Tbsp cacao powder, unsweetened2 1/2 Tbsp maple syrupINGREDIENTS - GLAZE:6 oz Lily's® Dark Chocolate Baking Chips1 1/2 Tbsp coconut oilSea salt, akedDIRECTIONS:In a small saucepan, heat 6.5 oz of Lily's® 70% Sea Salt Dark Chocolate and coconut oil over low until melted. Set aside to cool.Add avocado, maple syrup, cacao powder, and melted chocolate to a food processor. Process until completely smooth. Transfer into a bowl and refrigerate for about 20-30 minutes until mixture has rmed up.Using a spoon, scoop out 1 Tbsp of true mixture and roll into a round true with the balls of your hand. Repeat the process until no mixture is left.Transfer trues onto a lined baking sheet and freeze for about 10 minutes.In the meantime, prepare glaze by melting Lily's® Dark Chocolate Baking Chips with coconut oil in a small saucepan over low heat. Set aside.Once the trues have hardened, take out of the freezer and dip into melted chocolate using two forks.Transfer back onto the baking sheet and let sit for another 5-10 minutes. Drizzle with additional chocolate and sprinkle with sea salt.Recipe courtesy of @delight.fuelLily'®SALTED CHOCOLATE AVOCADO TRUFFLES

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Swerv® BROWN SUGAR CARDAMOM COOKIES | 17BROWN SUGAR CARDAMOM COOKIES with SWERVE®INGREDIENTS:2 cups almond our 3/4 cup Brown Swerve®2 tsp ground cardamom1/2 tsp cinnamon1/2 tsp baking soda1/4 tsp salt1 large egg1/2 cup butter, melted and cooled1/2 tsp vanilla extract1/3 cup sugar-free white chocolate chipsDIRECTIONS:Preheat the oven to 325°F and line a large baking sheet with a silicone baking mat or parchment paper. Whisk together the almond our, Brown Swerve®, cardamom, cinnamon, baking soda, and salt in a large bowl.Stir in the butter, egg, and vanilla extract until the dough comes together. Stir in the white chocolate chips. Roll into 1-inch balls.Press the balls down to about 3/4 inch thick with the palm of your hand. Don't press down too much, as these cookies will spread on their own.Bake 15-18 minutes, until pued and golden brown around the edges. They will still be very soft. Remove from the oven and let cool completely on the pan.

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ZENSATIONAL RAW CHOCO TREATS with PURICA® INGREDIENTS:1/4 cup brown sugar sweetener 3 Tbsp non-dairy milk2 Tbsp PURICA® Chocolate Power Vegan Protein2 Tbsp coconut oil1 Tbsp almond butter3/4 cup almonds3 Tbsp PURICA® Zensations powder of your choiceDIRECTIONS:In a small bowl, dissolve brown sugar sweetener into non-dairy milk. Put coconut oil and almond butter in food processor and process. Add the almonds and process until all ingredients are nely choppedAdd PURICA® Zensations powder, PURICA® Chocolate Power Vegan Protein powder and sweetened non-dairy milk and process until a smooth paste has formed. Using a spoon, scoop and roll desired portion size between your hands to form a bite-sized ball. Place on a plate or cookie sheet and repeat with the remaining mixture. Transfer them into an airtight container and keep them in the fridge for up to two weeks.Puric® ZENSATIONAL RAW CHOCO TREATS18 |

Page 19 | 19VEGAN NOG with VEGA™INGREDIENTS:1 ripe frozen banana1 serving Vanilla Chai Vega One® All-in-One Shake2 cups coconut milk1/2 tsp vanilla extract1/2 tsp ground cinnamon1/8 tsp ground nutmeg + 1 pinch for garnishDIRECTIONS:Add all ingredients to a blender and blend until well combined. Pour into two glasses, top with your choice of topping and enjoy!TOPPING SUGGESTIONS:Coconut whipped creamShaved vegan chocolateCrushed candy caneVeg™VEGAN NOG

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SaluRED BEET LATTE RED BEET LATTE with SALUS INGREDIENTS:2 Tbsp Salus Red Beet Crystals 1 Tbsp warm water 3 tsp maple syrup OR 1-2 stevia drops 1⁄2 tsp vanilla extract 1⁄2 cup unsweetened light coconut milk (not canned)3⁄4 cup almond milk DIRECTIONS:Add Salus Red Beet Crystals and warm water, maple syrup, and vanilla extract in a small saucepan. Whisk to combine and dissolve the mixture. Add in coconut milk and 1/4 cup of almond milk. Bring the pan over medium heat and warm, stirring until hot – it takes about 2-3 minutes. Pour the hot beetroot milk into a tall coee mug and set it aside while frothing milk. Now, froth the remaining 1/2 cup unsweetened almond milk in a coee mug using a hand milk frother. Top the coee mug with the frothed almond milk and serve. Taste and adjust sweetness to your taste. Add an espresso shot if desired. 20 |

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CALMING ASHWAGANDHA HOT CACAO with HEALTH FIRST® INGREDIENTS:1 cup non-dairy milk 2 Tbsp raw cacao powder2 tsp either honey or maple syrup1 Tbsp coconut oil, MCT powder or ghee 1 Tbsp collagen (optional)1-2 capsules Health First® Ashwagandha Supreme, openedDIRECTIONS:In a small saucepan over medium heat, combine all ingredients except for the Health First® Ashwagandha Supreme.Heat gently, whisking constantly until warm.Once heated, remove from heat, and pour into a high-powered blender.Add the contents of the opened Health First® Ashwagandha Supreme capsules into the blender. Discard the capsules.Blend on high until combined.Pour into your favourite mug and enjoy! Health Firs® CALMING ASHWAGANDHA HOT CACAO | 21

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22 | healthfirst.caAre you looking to share the joy of healthy fats with loved ones this holiday season? Let flaxseed oil help you cross this off your checklist. As one of the most concentrated vegan plant sources of omega-3 fatty acids, flaxseed oil will give everyone in your life the gift of good health.1Nourishing our bodies and minds with whole food nutrition is always vital, especially during this stressful time of year. Flaxseed oil can help you do just that. Flaxseed is a nutrient-dense food source of bre, protein, vitamins, and minerals.1 Most importantly, ax seeds and axseed oil provide alpha-linolenic acid (ALA), one of three essential types of omega-3 fatty acids. In fact, two teaspoons of high-quality axseed oil can provide 5 g of omega-3s! As the adequate intake of ALA is 1.1 g per day for women and 1.6 g per day for men, meeting your daily needs will always be easy.2The body can convert ALA into small amounts of longer-chain omega-3 fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).3 Omega-3 fatty acids are helpful for mood balance, brain function, and inammation management.4 Did you know these essential fats cannot be made in the body? For this reason, daily dietary and/or supplemental sources are necessary for good health in individuals of all ages. Unrened axseed oil is rich in lignans – phytonutrients that act as antioxidants and phytoestrogens Tidings of Flaxseed Oil and Good Healt By Stephanie Rubino, ND

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– and provides linoleic acid (LA), a source of omega-6 fatty acids.1 LA is converted into gamma-linolenic acid (GLA) and dihomo-gamma-linolenic acid (DGLA), which are long-chain fatty acids that support skin health and arthritis.5,6 Flaxseed oil provides a benecial ratio of omega-3-6-9 essential fatty acids and is dairy- and gluten-free, and keto-friendly.Adding axseed oil to your diet is simple. Consider including this essential fat in your daily snacks and meals. With its mild, nutty avour, axseed oil can be enjoyed straight from a spoon, drizzled on top of vegetables, used in your favourite salad dressings, and mixed into yogurt, dips, and spreads. Creating a charcuterie board for your guests? Add a bowl of axseed oil with the other delicious food options for your family and friends to dip into. Remember, axseed oil must Tidings of Flaxseed Oil and Good Healtbe refrigerated once opened and should not be used for cooking because of its low smoke point. Finally, gifting a bottle of axseed oil as part of a healthy food basket or on its own is another way to show how much you value the health and well-being of others.When purchasing axseed oil, look for unrened, cold-pressed, and solvent-free products. As axseed oil is produced from ax seeds that have been ground and pressed for their natural oil, investigate oil made from certied organic, sustainably sourced Canadian ax seeds. These ax seeds are grown in cool, northern latitudes and produce seeds high in ALA. Don’t forget to choose products regularly tested for GMOs, heavy metals, pesticides, and other contaminants, which guarantees you are getting fresh and pure axseed oil.REFERENCES:1. Goyal A, Sharma V, Upadhyay N, et al. Flax and axseed oil: An ancient medicine & modern functional food. J Food Sci Technol. 2014; 51(9):1633-53. 2. Burns-Whitmore B, Froyen E, Heskey C, et al. Alpha-linolenic and linoleic fatty acids in the vegan diet: Do they require dietary reference intake/adequate intake special consideration?. Nutrients. 2019; 11(10):2365. 3. Swanson D, Block R, Mousa SA. Omega-3 fatty acids EPA and DHA: Health benets throughout life. Adv Nutr. 2012; 3(1):1-7. 4. Larrieu T, Layé S. Food for mood: Relevance of nutritional omega-3 fatty acids for depression and anxiety. Front Physiol. 2018; 9:1047. 5. Parke MA, Perez-Sanchez A, Zamil DH, et al. Diet and skin barrier: The role of dietary interventions on skin barrier function. Dermatol Pract Concept. 2021; 11(1):e2021132. 6. Sergeant S, Rahbar E, Chilton FH. Gamma-linolenic acid, dihomo-gamma linolenic, eicosanoids and inammatory processes. Eur J Pharmacol. 2016; 785:77-86. ORGANIC Flaxseed Oil • Unrefined • Cold-pressed • Keto-friendly • Vegan omegas 3-6 • Certified Canadian alphahealth.caV E R IFI E DCLEANTESTEDNON-GMO

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24 | healthfirst.caAs you think ahead to the various plans going into the holidays – small parties, a fancy night out, or perhaps a formal dinner party at home with delicious items on the menu and a little bubbly – you may also look in the mirror. Do you find yourself wondering if your nicest dress will still fit? Are you pondering the lines on your face? Are you concerned that your hair isn’t as radiant as it once was? Do you look at your nails and hands and find they need some serious TLC?Never fear, this Beauty Powerhouse– Total Body Collagen™ is here. It’s beauty for your whole body!Total Body Collagen™ contains Verisol® collagen, which has undergone double-blind, placebo-controlled trials to show its eectiveness on skin and nail health. It has been shown to help reduce eye wrinkles and ne facial lines in four weeks and increase skin elasticity and density. It is formulated with a proprietary hydrolyzed collagen formula containing type I and type III bovine collagen, vitamin C, L-Glutamine, L-Tyrptophane, Hyaluronic acid, and biotin. Each serving provides 10 g of non-GMO, hydrolyzed collagen peptides that easily absorb into the body, where they help in collagen synthesis. Experience The Total Body Benefits of Collage

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V E R IFI E DCLEANTESTEDNON-GMOtotalbodycollagen.comRedefining beauty from the inside outThink COLLAGEN – our experts do! “When it comes to feeling good and looking good, I am going to share my secret weapon… it is called Total Body Collagen™. Collagen hydrates our skin, reducing wrinkles, and giving us that plump, youthful glow, as well as healthy hair and skin.” – JULIE REIL, MD and Beauty Expert“Regularly add collagen to your diet.” Why? If you start taking Total Body Collagen™ now to prepare for your social calendar, you will notice a dierence in your hair, skin, and nails by the time you put on your favourite holiday dress!Mov Bette, Fee BetterThere’s more! Maybe you’ll also want to start getting more exercise, so you don’t only look good, but also feel your best. Most women over 30 who take collagen supplements do so for their skin, hair, and nails. But the fabulous bonus with adding collagen to your wellness routine is that there are also positive eects on your connective tissues – especially bones, cartilage, tendons, and ligaments. This is excellent news for women of any age who are active, have demanding physical jobs, or want to give a bit of extra emphasis to their workout routine. Since we have more collagen in our bodies than any other type of protein, Experience The Total Body Benefits of Collagereplacing it as we age will help us move and feel better. Total Body Collagen™ formula:• Helps promote healthy collagen production• Helps reduce joint pain associated with osteoarthritis• Supports lean muscle growth and recovery after a workout• Helps maintain healthy bones, cartilage, teeth, and gumsYou can also take one of two Marine Collagen powders if you prefer. Total Body Marine Collagen™, featuring Collactive™ collagen and elastin peptides, is a clinically supported source of marine collagen that helps reduce wrinkles in 28 days! It comes from sustainable, wild-caught whitesh and is free of contaminants, including heavy metals, PCBs, and dioxins. Total Body Marine Collagen™ with Hyaluronic Acid, Glutamine & Biotin adds synergistic nutrients to the Collactive™ collagen to enhance skin elasticity and support connective tissue and joint health. Marine Collagen is also avour- and odour-free and a perfect addition to any recipe or smoothie.Start now by adding Total Body Collagen™ to your wellness routine and feel and see the benets! Not only will you be excited to get back to living, but you’ll also feel and look great doing it!

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26 | healthfirst.caNatural Beauty Gift Ideas 1. New Roots Herbal Exotic Beauty Skincare OilsTreat someone close to your heart with a premium-quality exotic oil. Organic or wildcrafted, one hundred percent pure and unrened, they’ll hydrate, rejuvenate, and pamper your skin, hair, and nails. Great as a stocking stuer, a spontaneous gift, or to indulge yourself.2. Andalou Naturals Get Started KitsGet a jumpstart this gift-giving season with Andalou Naturals! Make them smile with an old favourite or introduce them to something new. Five skincare essentials in one compact kit. Perfect for trial or travel!3. Urban Spa® Moisturizing Gloves and Booties Hands (and feet) down the best two gifts of the season to give to your loved ones! Simply massage hands or feet with cream or lotion and slip them on before bed. Wake up to soft and silky skin and say goodbye to winter dryness!4. Prairie Naturals® Hair CareLooking for the perfect something for your natural beauty lover? Prairie Naturals® award-winning hair care products are formulated with natural ingredients to give you beautiful, healthy-looking hair without questionable additives. They deliver the results you demand with concentrated nutrients, botanical extracts and pure plant essential oils. 5. The Green Beaver Company™ Extra Dry Skin Body Lotion The ultimate lotion for repairing very dry skin! Formulated with Labrador tea to help regenerate the skin and preserve its elasticity. A vegan, 100% natural body lotion that protects and deeply moisturizes your skin.6. ATTITUDE® Hand Soaps These hand soaps are beautifully stylish and available in four all-natural, seasonal scents. You and your holiday guests can rest easy knowing they are Canadian-made, vegan, and cruelty-free!32465

Page 27 | 27 | 27to Surprise and Deligh!7. Maroma Premium Incense Sticks Unparalleled expertise in blending natural fragrances combined with traditional hand rolling each incense stick for superior quality. These make an excellent stocking stuer or help create a festive mood with a holiday-inspired scent!8. Radius® BIG Kidz® Toothbrushes Give the gift of a uniquely designed toothbrush made with your big kid in mind! The wider head cleans larger areas in less time. A slim neck can reach tight spaces for a deeper clean! With a colour for every unique smile, what more could they want? 9. Le Comptoir Aroma Diusers A line of eco-friendly diusers for essential oils. From stocking stuers to decoration pieces, Le Comptoir Aroma oers the perfect holiday gift for your loved ones in various styles, sizes and prices10. Thayers® Facial Toner Soothe and hydrate winter skin with Thayers® Facial Toners. Visibly improves the quality and texture, revealing glowy, moisturized skin that looks and feels healthier. 11. Giddy-Yo Love Butter Start the New Year o right with Giddy-Yo Love Butter! This organic, plant-based, cruelty-free body care is not only an edible moisturizer but also nourishes the skin and smells and tastes like chocolate! This may be the best gift ever! 12. Sukin® Love Your Skin Face KitWhether you need a last-minute stocking stuer, the perfect secret Santa gift, or to spoil a loved one, the Sukin® Love Your Skin Face Kit is an ideal choice! A blend of active botanicals, essential oils and natural ingredients make up this simple daily routine.117891210

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’Tis the season! It’s time to reflect on the lessons we’ve learned and celebrate life with loved ones. The time of the year when your calendar is ‘stuffed’ with holiday festivities, and your stomach is ‘stuffed’ with delicious food. The abrupt lifestyle and dietary changes guarantee an impact on your wellness, especially your digestive health. So, whether you’re working on making the perfect holiday or satisfying a big appetite, we want you to have a happy and comfortable season. We’re sharing the most common digestive challenges to expect during the holidays and our top tips to combat them! Interna Discomfor and BloatingIt’s the season of feasts, which means overindulging in new foods. Sudden changes in eating habits can trap gas and contribute to digestive pains and bloating. Sugary, alcoholic, and carbonated drinks won’t help your situation either. Enjoy some treats but also consider a moderate approach to these types of beverages and alternate with water or fermented beverages like kombucha. It also helps to eat slower and chew your food more. Savouring food will aid digestion and reduce the total calories consumed. Chewing food executes mechanical digestion by breaking your food into smaller pieces. It’s the rst step of the digestive process, and it’s the one you have conscious control of—so be mindful while chewing. Stomach gas and bloating are also common signs of enzyme deciency. Most gourmet meals are low in enzymes, so we recommend taking a full-spectrum digestive enzyme supplement. Supplementing your meals with enzymes reduces stress on your pancreas and digestive tract. Digestive enzymes such as amylase, lactase, and invertase digest carbohydrates while reducing gas production. ConstipationLate December is the peak season for airlines as people travel to be with family. While away, your schedule 28 | healthfirst.caManaging Digestive Issues This Holiday Seaso

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changes, and so do your eating habits. Eating new, unfamiliar ingredients, extensive travel, and sleep disruption can lead to constipation. Another common culprit for constipation is dehydration. If you’re busy hosting a holiday event, it’s easy to forget to hydrate. Set reminders to drink more water more often or remember to drink a glass of water between every alcoholic beverage. Drinking water will stimulate your digestive tract and support regularity. Weigh Gain The most dreaded issue of this season is weight gain. How can you say ‘no’ to your parent’s delicious home-cooked meals? Or your colleague’s traditional holiday-themed treats? You waited all year for this. How can we enjoy ourselves while minimizing our impact on our waistline and scale? Include cardiovascular exercise and weight training leading up to your festivities. Doing so allows your body to utilize most of your consumed calories to support recovery.1 If you’re physically active and eating a high-protein diet, it’s essential to know that the body requires more digestive enzymes.2 Using a complete enzyme supplement like Prairie Naturals® Enzyme-Force increases the uptake of performance nutrients and supports your assimilation. Emotiona StressWhile typically overlooked, emotional stress can contribute to digestive troubles.3 If you’re emotionally stressed, navigating a humid room full of noisy people won’t help. The holidays are a time to enjoy, celebrate, and relax. So how can we manage the symptoms of stress and relax? Go outside and breathe the fresh air. Oxygen and exposure to nature will do wonders for your cognitive function.4 Do anything you can to aect your emotions positively. We recommend that you include positive self-talk with your ‘stress breaks.’ Remembe Wha MattersDon’t forget that you can only do so much to ensure a smooth season. There’s always an endless list of things to do and countless obligations for your holidays. No matter what, unexpected hurdles accompany the holidays. Embrace it, so you can focus your energy on cherishing this beautiful season together.REFERENCES:1.

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Every year, the holiday season arrives, bringing with it feelings of joy, love, and gratitude as we gather with family and friends to share in our favourite traditions.Of course, the last two holiday seasons have been challenging for us all. Most of us celebrated dierently, navigating public health restrictions within smaller social circles and going without some of the usual festivities. With all that has happened over the last few years, our appreciation for the comforts of tradition and being with loved ones has grown – as has our gratitude for our health. Staying healthy throughout the holidays can be tricky as cold and u season rolls in and stress levels ramp up, but a few simple lifestyle habits can help ensure that you and your loved ones enjoy the holidays with comfort, joy – and good health! 30 | healthfirst.caDeepe you Immunit In my practice, I recommend that my patients work to maintain a healthy, balanced diet, get quality sleep, and utilize stress management tools to support their health and immunity throughout the busy holiday season.Som way t find balanc ove th holiday includ: • Be mindful of vegetable and fruit intake and make it a priority to get adequate servings. I have been known to bring roasted Brussels sprouts and other vegetable dishes to gatherings. • Think protein, healthy fat, and bre whenever you eat. This will help to stabilize spikes and crashes in your blood sugar from those Christmas cookies. • Maintain your usual bedtime whenever possible and incorporate other times for rest. • Yoga, meditation, deep breathing, and journaling can all help calm nerves and support moods. • Get regular exercise (preferably outside!) to boost mood, stimulate immune cells and help manage stress. Form gatherings around some activity (tobogganing, ice skating, cross-country skiing), and aim to go for a walk after meals. • Stay hydrated by keeping a water bottle close at hand. Warm water and herbal teas can also help to increase water intake.• Set appropriate boundaries or say “no” when your social calendar and to-do list get a little overwhelming.Celebrate The Holidays in Your Best Healt By Dr. Briana Lutz, ND, RH

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Another simple daily habit is to take preventative plant medicines that help boost the body’s ability to naturally ght o illness by strengthening its resiliency against everyday stressors. The immune system can be thrown out of balance by a busy holiday calendar that can disrupt regular routines and add stress. But a group of herbs and mushrooms known as adaptogens can help fortify the body’s response to these challenges so that it can recover and adapt. This makes St. Francis Herb Farm’s Deep Immune® formula unique – as a daily protective tonic formulated with immune-specic adaptogens to help build resilience so you can proactively defend against infection and stay healthy throughout the holidays! Deep Immune® is formulated with a unique, therapeutic blend of 8 plant medicines backed by a long history of traditional use and modern research, including: • Reishi mushroom – highly valued in Traditional Chinese Medicine for lowering the eects of stress and modulating immune system responses. • Astragalus – strengthens both innate and adaptive immunity for robust natural defenses. • Siberian ginseng (Eleuthero) – a tonic to increase stamina, boost overall health, and improve mental and physical performance under stressful conditions. • Licorice – a powerful immune adaptogen that also amplies the healing qualities of all the ingredients. Together, these powerful ingredients help to bring your immune system back into balance from under- or overactivity, which often leads to viral infections, colds, and u.Deep Immune® Kids combines astragalus with codonopsis, two herbs that specically support the immune system, in a safe, mild tasting, and highly eective formula just for children. Sticking to a few simple habits can help you to keep your balance this holiday season – so you can enjoy your traditions and the company of your nearest and dearest. Happy holidays! FeaturingAstragalus+ 7 additionalimmune adaptogensPROTECTDEEPEN your IMMUNITYDaily Protectionfor the whole familyLive healthy. Avoid getting sick. It all comes down to immune balance. For optimal protection, Deep Immune® helps to bring your immune system back into balance from under- or overactivity, which often leads to viral infection, colds, and u.Favourite Immune Product, 2021Deep Immune® also available in a Kids and Capsule format.Learn more:SF_DYI - HFN ad - 3.5 x 8.5_2022.indd 1SF_DYI - HFN ad - 3.5 x 8.5_2022.indd 1 2022-07-13 10:29 AM2022-07-13 10:29 AM

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Supplements for a Healthy Holiday SeasoSUPPORT YOUR IMMUNE SYSTEM AND REDUCE STRESS WITH THESE NATURAL HEALTH PRODUCTSRenew Life® DIGESTMORE®‘Tis the season to eat, drink and be merry! What’s not so merry is the bloating and gas that can come with our indulgences. Helpful tips to keep you feeling good:• Drink plenty of water • Fill up with bre• Choose indulgences wisely • Don’t starve then overindulge later • Continue exercising Take DigestMORE®, a plant-based digestive enzyme formula including herbs and amino acids to help digest food and soothe your digestive tract. Health First® L-THEANINE SUPREMEExcess stress can take a signicant toll on our health. It leaves us in a “sympathetic” state, and we don’t want to be there for long! A “parasympathetic” state is much better for our health and longevity. L-Theanine Supreme features Suntheanine® L-theanine, a 100% pure L-isomer theanine shown in over 60 clinical trials to induce a relaxed yet alert state while improving focus, attention, concentration, and even sleep. HEALTH TIP:Sleep may be the most important factor in protecting immunity. Throughout the holiday season, calm things down at night and try to go to bed earlier. Your immune system will thank you! proven to relieve symptoms of cough, runny nose, sore throat, sputum, and/or chest pain from coughing associated with bronchitis, laryngitis, pharyngitis, and/or the common cold.Bach® RESCUE REMEDY®Discover the renowned little yellow bottle of Bach® RESCUE Remedy®, a self-care staple and the perfect companion to keep by your side during the holidays. Created in England in the 1930s by Dr. Edward Bach, the Bach® RESCUE Remedy® formula in its iconic dropper bottle is the same now as it was then. Containing ve natural Bach® Original Flower Remedies, Bach® RESCUE® is made using hand-picked owers from Dr. Bach’s gardens in the UK. 32 | healthfirst.caThe holidays are a time of joy and celebration but can also be a source of stress, which can adversely aect your health. These supplements can help support your health and well-being so that you won’t miss out on the holiday fun! Nature’s Way Sambucus™ COLD & FLU RELIEF ADULT & KIDS GUMMIESGreat tasting pectin-based elderberry gummies with clinically proven South African Geranium, plus the added benets of vitamin C and zinc. Helps shorten the duration and reduce symptom severity of the common cold, bronchitis, laryngitis and pharyngitis, and helps to maintain/support immune function.South African Geranium is clinically

Page 33 | 33Keeping the Whole Family Healthy for the HolidaysWITH THE FAMILY FIRST LINE OF NUTRIENTSFAMILY FIRST MULTI We 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.Contains real fruit and vegetable extracts too!FAMILY FIRST VITAMIN DThe sunshine vitamin helps to build strong bones and teeth and support immunity for the whole family! 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! FAMILY FIRST VITAMIN CVitamin C is an essential vitamin that the body cannot make on its own. It plays an important role in immune health, collagen production and overall skin health. Family First Vitamin C contains 400 mg of vitamin C, including 200 mg of sodium ascorbate, that buered form of vitamin C that is gentler on teeth and tummies! FAMILY FIRST PROBIO PLUS DThere is a growing body of research connecting 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, compatible and attach very well in the gut. Vitamin D is added as an immune and bone-building benet! Family First products are so yummy that you might get away with throwing one in every stocking! Free from GMOs, sugar, common allergens, articial colours, and articial avours. Made without magnesium stearate. Naturally avoured and sweetened with xylitol and monk fruit!One product for the whole family. Parents just got (a little) less busy.Ask our in-store team for more information. Don’t know your local Health First Member store? Visit health to nd it! | 33

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The benefits of sleep are endless. It improves overall health, productivity, well-being, resilience, and quality of life. Getting adequate sleep means 7-8 hrs a night, deep and disruption free on a consistent basis. Sound like a tall order? The secret to quality sleep actually begins when we wake up in the morning! This year, let’s do things dierently and get the rest we need so we can truly experience the joy of the season. By making small adjustments, starting when we wake up through to lights out, we set ourselves up for better health. We’ve been under increased stress and isolation for the last several years. Chronic stress can cause chronic disease. Lack of sleep adds fuel to the re and makes coping with stress that much more dicult. Sleep is our time to rest and repair. When we sleep, our immune system gets to relax too. Lack of sleep can activate pro-34 | healthfirst.cainammatory activity throughout the body. Inammation, an immune response, can build up as our immune system becomes overactive. Inammation impairs mental and physical performance and can contribute to metabolic syndrome and cardiovascular disease. 6 way t ge qualit slee thi seaso:1. Bundle up and get outside. By exposing ourselves to daylight upon waking, we support circadian rhythm, the system responsible for feeling alert during the day and tired at night. Starting your day on the right foot means ending on the right one as well!2. Avoid afternoon caeine. We all enjoy the ritual of a warm beverage but often reach for caeine for that afternoon lift. The problem is that stimulants in the afternoon can throw o circadian rhythm and blood sugar. Try a caeine-free alternative such as herbal tea or one of the many new mushroom beverages on the market instead!3. Eat carbohydrate-heavy meals earlier in the day and avoid them close to bedtime. Sleep can be disrupted when our blood sugar spikes. One way to help avoid this is by incorporating carbohydrates into our meals earlier in the day. Try eating a dinner that is a mix of protein, non-starchy vegetables and good fats and see how it impacts the quality of your sleep. 4. Instead of TV, play a game or read a book. Choosing an evening activity that doesn’t expose us to screens and blue light ensures we don’t disrupt our circadian rhythm which can prevent us from getting deep, restful sleep.Seasonal Secrets to Supporting Slee

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5. Turn down the temperature to improve the quality of your sleep. Do your hydro bill and health a favour and turn the thermostat down to 16-20 degrees Celsius for a cool, comfortable sleep. Sleeping in a cool room naturally helps to improves melatonin production, helping you fall asleep faster and reach deeper sleep.6. Create a bedtime ritual. Try meditation, yoga, gentle stretching, or simply deep breathing. Keep the lights low and create a soothing atmosphere with a diuser or calming essential oil mist on your linens. A consistent evening routine will remind your brain and body that it’s time for bed.Sometimes we need a little supplemental help to complement lifestyle adjustments. Health First Sleep Supreme contains nutrients and herbs that help to bring your body into an optimal state for sleep: • PharmaGABA® is a fermented form of the neurotransmitter responsible for calming neuron ring and encouraging mental relaxation. • Inositol helps to regulate blood sugar, reducing the risk of being woken by a blood sugar spike! • Magnesium bisglycinate calms the mind by relaxing the body. • Passionflower is a herbal sleep aid that helps to alleviate restlessness and nervousness, especially during times of mental stress. • Jujube is a fruit used largely in traditional Chinese medicine for its sedative properties.One thing that Health First Sleep Supreme is missing is melatonin: we kept melatonin out of the formula as it may cause daytime drowsiness, and no one needs that at this busy time of year!Getting proper sleep is critical for good health, and it can’t be achieved by supplements alone. To support proper sleep, we formulated our Sleep Supreme to be paired with our Calming Mist. Together, you get the supplements you need along with a key lifestyle modication to put you on the road to better sleep and hopefully a new outlook for the holidays and new year ahead! REFERENCE:1.’S TIME TO FIX OUR SLEEP SO WE CAN Enjoy life MoreWinding down for sleep is about more than taking a pill. Our best sleep is achieved through small changes in our daytime and nighttime routines. Health First has developed a novel duo to help set the stage for a calmer night: Sleep Supreme plus Calming Mist!

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The last several years have brought our values and priorities into focus. And as one year closes and a new one opens, we try to move forward with gratitude and optimism.Our mental health is paramount, and as a community weathering these turbulent times together, our collective mental health should be a priority. Taking care of our bodies on a daily basis contributes to peace of mind and resilience to stress.If you’re looking for ways to support your wellbeing and that of loved ones, as our calendars and to-do lists expand to overwhelming proportions and our bodies wind down for winter hibernation, look no further! Dr. Formulated Probiotics Mood+ is a favourite for times of extra stress. It can feel impossible to be upbeat and appreciative when our days are overwhelming, and in our “downtime,” we still don’t feel rested. And as winter sets in and we head indoors, it’s normal for our mood to suer.Probiotics support favourable gut ora, encouraging healthy digestion and a positive mood. Studies have shown that the proliferation of diverse gut ora through supplementation and a diet of bre-rich fruits and vegetables helps increase our resistance to stress and anxiety. Supporting Good Moods and Gratitud!36 |

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Our gut benets from a diversity of bacteria because dierent strains naturally occur throughout the body. A multi-strain formula gives it what it needs to grow its diverse and supportive gut-garden. Dr. Formulated Mood+ contains 50 billion CFU from 16 probiotic strains. It is a clinically studied formula with specic strains in the amounts to best support our emotional wellbeing.To further support favourable feelings, Dr. Formulated Mood+ is paired with ashwagandha, a powerful adaptogen used in Ayurvedic medicine. Ashwagandha improves memory and mental function and has traditionally been used as a potent sleep aid, allowing us to get the restorative rest we need.mykind Organics Ashwagandha has been formulated with ginger for synergistic eects. This easy-to-take capsule helps us manage stress, optimize energy, combat mental and physical fatigue, and support healthy thyroid function. Thyroid function naturally wanes during times of stress but is vital to nearly every organ system. If you are a woman going through menopause, mykind Organics Maca Root will help support healthy mood balance as hormonal shifts occur. Maca, also known as Peruvian ginseng, is a superfood that promotes energy production and is a rich source of antioxidants. If you can’t slow down just yet, take steps to protect your body from the effects of prolonged stress!We might be back up to full speed now, but the end of the year is always a great time to slow down and take stock of what matters most; our health and our loved ones. Now that we’re entering another set of cold, indoor months, find ways to make this time restorative. Reach out to friends and oer them support and a good laugh. Laughter is a natural de-stressor that gives our bodies a surge of oxytocin! Take care of those around you with continued mood and stress support. Take time to replenish so you can feel supported and rejuvenated into the new year.Whole Food, Good MoodTo learn more visit Follow us at @gardenoflifecanada #TendYourGarden

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EXCLUSIVE TO HEALTH FIRST MEMBER STORES. DON’T KNOW YOUR LOCAL HEALTH FIRST STORE?VISIT HEALTHFIRSTNETWORK.CA TO FIND IT! FOR MORE DETAILS ON MYHEALTHYLIFE, VISIT MYHEALTHYLIFE.CA.Optimal health and wellness begin with your DNA. What makes you feel fabulous may not work for your mom, partner or friend because your DNA is not the same - and vice versa.MyHealthyLife analyzes DNA from a saliva test and delivers powerful insights about your diet, tness, lifestyle, and overall wellness - all specic to your DNA. It can uncover weaknesses that may be holding you back from reaching your wellness goals and oers unique product and lifestyle recommendations to help you (and your mom, dad, brother, sister, partner, and friends) get there!There is no better time than now to give the gift of wellness.MYHEALTHYLIFETM DNA KITAND WELLNESS PLATFORMIncludes DNA analysis and 6 personalized wellness reports!YOU ARE GENETICALLY UNIQUE.SO ARE YOUR MOM... YOUR DAD... YOUR BROTHER... YOUR SISTER... YOUR PARTNER... AND YOUR FRIENDS.Tip: You can also purchase one just for yourself and start building your own healthy life in 2023!THIS SEASON, GIVE THEM THE GIFT OF PERSONALIZED WELLNESS.

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EXCLUSIVE TO HEALTH FIRST MEMBER STORES. DON’T KNOW YOUR LOCAL HEALTH FIRST STORE?VISIT HEALTHFIRSTNETWORK.CA TO FIND IT! FOR MORE DETAILS ON MYHEALTHYLIFE, VISIT MYHEALTHYLIFE.CA.Optimal health and wellness begin with your DNA. What makes you feel fabulous may not work for your mom, partner or friend because your DNA is not the same - and vice versa.MyHealthyLife analyzes DNA from a saliva test and delivers powerful insights about your diet, tness, lifestyle, and overall wellness - all specic to your DNA. It can uncover weaknesses that may be holding you back from reaching your wellness goals and oers unique product and lifestyle recommendations to help you (and your mom, dad, brother, sister, partner, and friends) get there!There is no better time than now to give the gift of wellness.MYHEALTHYLIFETM DNA KITAND WELLNESS PLATFORMIncludes DNA analysis and 6 personalized wellness reports!YOU ARE GENETICALLY UNIQUE.SO ARE YOUR MOM... YOUR DAD... YOUR BROTHER... YOUR SISTER... YOUR PARTNER... AND YOUR FRIENDS.Tip: You can also purchase one just for yourself and start building your own healthy life in 2023!THIS SEASON, GIVE THEM THE GIFT OF PERSONALIZED WELLNESS.

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ADULTS, CHILDREN & INFANTSThis homeopathic medicine may not be right for everyone. Always read and follow the label.Flu-like Symptoms?Oscillococcinum is a homeopathic medicine that reduces the duration of flu-like symptoms and relieves body aches, headache, fever and chills.